Kathy Calculates: Recipes

2009-01-28T06:12:00.000-08:00

Boneless Buffalo Wings

Recipe courtesy EatingWell.com

Serves:8

Ingredients

3 tablespoons nonfat buttermilk
3 tablespoons hot pepper sauce
3 tablespoons distilled white vinegar divided
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil divided
2 cups peeled carrot sticks
2 cups celery sticks
Spicy Blue Cheese Dip (recipe follows)

Directions

Whisk buttermilk, 2 tablespoons hot pepper sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.

Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with cayenne.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Printed from FoodNetwork.com on Wed Jan 28 2009

2009-01-13T06:24:00.001-08:00

KATHY'S SLIMMED DOWN SPLIT PEA SOUP

1 16-ounce bag split peas
1 small onion, diced
8 cups water
2 1/2 Tablespoons ham flavored soup base
Red pepper flakes...I use 1/8 tsp
Combine all ingredients in soup pot and bring to boil. Lower heat and simmer over medium-low for a couple of hours until the beans have softened and melted into the broth. Add extra water if needed to prevent the soup from becoming too thick.

CROCKPOT PORK AND PEACHES

2009-01-06T13:42:00.000-08:00

This is pretty close to Core, and depending on whether or not you switch out the brown sugar for an artificial sweetener and the peaches packed without sugar, you might not have to allow for any WPAs.

4 boneless pork chops with all fat removed
28 ounce can sliced peaches, drain and save 1/4 cup for sauce
1/4 cup brown sugar
1/4 tsp cinnamon
1/4 tsp cloves
1/4 cup cider vinegar
8 ounce can tomato sauce

Salt and pepper the pork chops and place in bottom of crockpot. Top with the drained peach slices. Stir together remaining ingredients and pour over everything. Cover and cook on low for 6 to 8 hours.
I thought the sauce was rather thin so I put it in a saucepan and reduced it until it was thicker. I served it with 1/2 cup of rice for each of us. Serves 4.

LOW-FAT WINTER FRUIT GRANOLA

2008-12-03T17:56:00.000-08:00

From Bob Greene’s “The Best Life Diet”

Makes 24 1/4-cup servings

4 cups regular rolled oats
1/4 cup unprocessed wheat bran
2 tablespoons canola oil
1/3 cup maple syrup
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1/2 cup sliced almonds
1/2 cup chopped dried pears or apples
1/4 cup dried cranberries
1/4 cup chopped dates
2 tablespoons chopped crystallized ginger

Preheat the oven to 325 degrees F.

Combine the oats and bran on a large baking sheet.

In a small pan over medium heat, stir in the canola oil, maple syrup, and vanilla and almond extracts. When the mixture begins to bubble, pour it over the oat mixture and mix well.

Bake for about 10 minutes. Add the almonds and stir the mixture thoroughly. Continue to bake until the oats and almonds are lightly toasted, about 10 minutes more, stirring again halfway through.

Stir in the rest of the ingredients.

Bake until the oats are crisp, about 5 minutes longer.

Remove the pan from the oven and stir the mixture. Let the granola cool for 5 minutes, the stir again.

When completely cool, store the granola in an air-tight container for up to 4 weeks.

2008-11-21T10:54:00.000-08:00

I received this recipe in a Recipe Exchange...another great way to have oatmeal!

Grandma’s Famous Oatmeal Muffins

“Quaker Oatmeal Applesauce Muffins”

Topping

¼ cup Quaker Oats (quick or old fashioned, uncooked)

1 tablespoon firmly packed brown sugar

1 tablespoon margarine or butter, melted

1/8 teaspoon ground cinnamon

Muffins

1 ½ cups Quaker Oats (quick or old fashioned, uncooked)

1 ¼ cups all-purpose flour

1 teaspoon baking powder

¾ teaspoon baking soda

¾ teaspoon ground cinnamon

1 cup unsweetened applesauce

½ cup low fat milk

½ cup firmly packed brown sugar

3 tablespoons vegetable oil

1 egg white, lightly beaten

Preparation Steps

Heat oven to 400 F. Line twelve medium muffin cups with paper baking cups or spray bottom only with cooking spray.
For topping, combine all ingredients in small bowl; mix well. Set aside.
For muffins, combine oats, flour, baking powder, baking soda and cinnamon in large bowl; mix well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (Do Not Over mix)
Fill muffin cups almost full. Sprinkle with reserved topping, patting gently.
Bake 20 to 22 minutes or until deep golden brown. Cool muffins in pan on wire rack for 5 minutes. Remove from pan. Serve warm.

Recipe Yield: 1 Dozen

Serving Size: 1 muffin

Nutrition Information: Calories: 180, Calories from Fat: 50, Total Fat: 5.5g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 140 mg, Total Carbohydrates: 31g, Dietary Fiber: 2g, Sugars: 12g, Protein: 4g

ZUCCHINI BUTTERMILK SOUP

2008-08-12T02:48:00.000-07:00

This was the soup recipe I found during my Google ingredient search the other day. I tried it for supper last night and was so happy with it...the Hub thought it was pretty tasty too!

In fact, we were so busy eating it that I forgot to get a picture, but imagine a smooth pale green soup with flecks of bright green throughout. I've never tried buttermilk in soup before and found it to be an excellent choice...better than the evaporated skim milk I've used in soups in the past. It adds a thickness and a little more body than the evaporated milk, and the flavor is very pleasant.

I've never been a fan of buttermilk as it stands alone. My dad loved a glass of cold buttermilk with soda crackers...one of his favorite snacks. But I do enjoy using it in my cooking for the little extra flavor it adds to baked goods. Now I have one more way to finish off what is left in that container after I make the muffins or cornbread that I bought it for in the first place.

Another note...try it in place of regular milk or water in a packaged cake or muffin mix! It is a great substitute! And low-fat!

So here is the recipe I used last night...very easy!

ZUCCHINI BUTTERMILK SOUP

1 medium zucchini cut into chunks...leave the skin on
1 14-ounce can chicken broth
1/2 medium onion cut into chunks
1 cup buttermilk
Salt and Pepper to taste

In a medium saucepan, combine the zucchini, onion, and chicken broth. Bring to boil and simmer until the vegetables are soft. Remove from heat and blend until smooth. Add the buttermilk, salt and pepper and serve either hot or cold.

I used my immersion blender that I found at a yard sale for a dollar and it worked perfectly. We had a little bag of tortilla strips and I added a couple to the top of each bowl just for a little textural interest.

I will definitely be making this again and probably with other vegetables now that I know how well the buttermilk works in creamed soups...cauliflower...potato...yellow squash with a little nutmeg?

OVEN-ROASTED CHERRY TOMATO SAUCE

2008-08-02T16:09:00.000-07:00

What do you do when you have too many cherry tomatoes? A good problem to have.

When the first one ripened a couple of weeks ago, we happily split it and were happy to have just that little taste of what was to come! And now, as tomatoes do, they are ripening at a pace that we can't keep up with by just eating a handful at a time.

The problem was lessened by having our 8 year old granddaughter, Audrey, stay for a couple of days...she eats them like candy!

So, I took what was left today and prepared a pan of roasted tomatoes which will end up tossed with some angel hair spaghetti at some time in the future.

I prepare them by washing and stemming the cherry tomatoes...these are a combination of Sweet 100's and Baby Romas. I then put them in a pan large enough that they are basically in a single layer. I don't measure anything accurately, but I drizzle them with probably two tablespoons of olive oil, a sprinkle of salt, and a few red pepper flakes. Then I add about a tablespoon of minced garlic, and then a good sprinkle of oregano and basil flakes.

I usually roast them at 400 degrees for 45 to 60 minutes until they pop open and the juices begin to caramelize around the edges a bit, but tonight I was baking some stuffed peppers...the peppers also from our little garden...and so I baked them at the same time at 350 degrees for a little over an hour to an hour and fifteen minutes.

Tomatoes prepared this way are sweet and very fresh tasting compared to stove-top preparations. I'm going to pack each batch in freezer bags and they will be ready for a quick spaghetti dinner later in the year when the tomato patch has been put to bed for the winter.

STRAWBERRY MARGARITA SQUARES

2008-07-24T10:56:00.000-07:00

http://www.anitasrecipes.com

Adapted from Kraft Foods, Inc.

16 servings

Crust:		14 ozs low fat sweetened condensed milk
1 1/2 c fat-free mini pretzels, crushed		1 c frozen strawberries, pureed
1/4 c light margarine		1/2 c bottled lime juice
Filling:		8 ozs Cool Whip Free, thawed

Click to enlarge

To prepare crust, combine pretzels and margarine in a mixing bowl. Press mixture firmly onto bottom of a 13"x9" pan. Chill while making filling mixture. To prepare filling, combine sweetened condensed milk, strawberries, and lime juice. Mix well. Fold in whipped topping. Pour mixture into crust. Freeze for six hours or overnight.

Nutritional Analysis per serving (16 servings total)
Calories	141	%CFF	16 %
Total Fat	2 g	Saturated Fat	0.8 mg
Protein	3 g	Cholesterol	3 g
Carbohydrates	26 g	Sodium	104 mg
Sugars	17 g	Fiber	15 g

MERINGUE BITES WITH STRAWBERRIES AND CREAM

2008-05-08T03:20:00.000-07:00

Meringue Bites with Strawberries and Cream

Serves: 40
Preparation Time: 15 Minutes
Total Time: 9 Hours 30 Minutes

Ingredients

4 egg whites

1/4 teaspoon cream of tartar

1 teaspoon vanilla extract

2/3 cup SPLENDA® Sugar Blend

1 cup light sour cream or reduced-fat

whipped topping

40 strawberries

Optional Garnish: fresh mint leaves

Directions

1.	Preheat oven to 250 degrees F. Line baking sheets with parchment paper.
2.	Beat egg whites, cream of tartar and vanilla at high speed with an electric mixer until foamy.
3.	Add SPLENDA® Sugar Blend, 1 tablespoon at a time, beating until stiff peaks form

-------------------------------------------- Side 2 Cut Out Below --------------------------------------------

	and SPLENDA® Sugar Blend dissolves.
4.	Spoon heaping tablespoonfuls of mixture onto baking sheets.
5.	Bake 1 hour and 15 minutes; turn oven off. (If meringues begin to brown, reduce oven temperature to 225 degrees ). Let meringues stand in closed oven with the light on for 8 hours or overnight. Store in an airtight container.
6.	Top each meringue just before serving with 1 scant teaspoon of sour cream and a strawberry. Garnish, if desired.

Submitted by: Maker of SPLENDA® Sweetener Products

Nutrition Info (per serving)

Note

Exchanges per Serving: 1/2 Starch

NICK'S CHICKEN KEBAB

2008-05-01T04:26:00.000-07:00

When the husband and I step out for a meal, we usually end up at our favorite Greek run establishment here in Indianapolis. I've mentioned it many times before because we are so fond of it. We love the owner, Nick, and all the great waitresses who work there...they remember what you like to drink and bring it to the table without being asked. My husband drinks a lot of water and iced tea during a meal and they bring an entire pitcher and set it on the table for him to refill his glass from.

They have a huge selection of foods on their printed menu and a huge dry-erase board with even more items as you enter the restaurant as well as maybe five items that are unique to that day! And...here's the best part...we never spend more than $20 for the two of us! If the bill is over that by a dollar or two, the extra disappears at the cash register and is rounded down!

And you should see the place on Friday evenings! It's free dessert night! Everyone gets a free dessert with their meal. And if you are a regular and a decent tipper, your waitress just might bring you an extra one in a to-go container as she's clearing your table...hush...hush! (This always presents a dilemma for us...thrift and greed vs sugar and calories!!!)

Is it any wonder that we love these people???

Well, one of my favorite items on their dry-erase board portion of the menu is a Chicken Kebab that isn't really a Kebab at all, but basically a Greek stir-fry. I have them leave off the rice that comes with it and it fits perfectly into my Core meal plan. Here's my approximation of how the dish is prepared:

NICK'S CHICKEN KEBAB
serves 2

Marinade:
4 tsp lemon juice
2 tsp olive oil
1/2 tsp dried oregano
Salt and Pepper
Mix and set aside.

2 4-ounce chicken breasts, cut into 1" cubes
1 large or 2 medium tomatoes, cut into sections, vertically
1 medium onion, cut into about 8 sections, vertically
1 bell pepper, seeded and cut into vertical sections

Dip the chicken into the marinade and then quickly stir the cubes in a non-stick skillet until they are cooked through and browned. Remove from pan and set aside.
Add onion and pepper to the pan and toss until crisp tender.
Return the chicken and the tomato to the vegetables and pour the remaining marinade mixture over all. Cook for another minute or two until the marinade has heated through and the tomatoes are hot.

This may be served with rice or stuffed into a warm pita.

CORN WAFFLES

2008-04-07T07:39:00.000-07:00

From Meatless Monday:

Makes 6 servings
Nothing like the smell of waffles to get everyone out of bed. These freeze well for popping in the toaster on those rushed mornings.

1/2 a banana or 1/2 cup applesauce
1-1/2 cups low-fat buttermilk
1/4 cup honey
1 egg
1 tablespoon olive oil
1-1/4 cups whole wheat flour
1/2 cup yellow cornmeal
1/4 cup frozen whole kernel corn, thawed
1/2 teaspoon baking soda
2 teaspoons baking powder
Coat waffle iron with cooking spray. Preheat the waffle iron.
Mash banana. Mix buttermilk, mashed banana (or applesauce), honey, egg and oil in medium bowl.
Combine flour, cornmeal, corn, baking soda, baking powder.
Mix well and blend with buttermilk mixture.
Spoon batter into waffle iron according to manufacture directions.
Bake 5 minutes or until waffle is golden brown.
To freeze stack, separated by wax paper. Pack in freezer bags. To use, heat in toast oven or toaster.

Nutrition Facts
236 Calories per serving; Total Fat 4.5g; Saturated Fat 1.1g; Cholesterol 37mg; Sodium 307mg; Carbohydrate 37.0g; Protein 7.7g; Fiber 4.2g

ASPARAGUS AND CASHEW STIR-FRY

2008-03-29T05:26:00.000-07:00

I've been getting asparagus with my farm delivery the past few weeks and am overjoyed. I've loved asparagus since I was a kid and picked it for my mother from the edge of our huge garden plot. It was one of the first vegetables we had in the spring and once established, it just keeps coming back every year all on its own.

Mom always boiled it and sometimes served it with a cream sauce over it or a bit of butter. And while it was delicious served that way, as an adult, I have learned to serve it oven-roasted, grilled over charcoal, or steamed. Today I am going to use the recipe which accompanied the asparagus yesterday and put an Oriental touch on it. YUM!

ASPARAGUS AND CASHEWS
1 Tbsp olive oil
1 Tbsp sesame oil
1 tsp minced fresh ginger root
1 bunch asparagus stalks, ends cut
1 Tbsp soy sauce
1/4 cup chopped cashews
Heat olive oil and sesame oil in wok or non-stick skillet over medium heat. Add ginger and stir until slightly brown. Add asparagus and stir fry for a few minutes before adding soy sauce and cashews. Cook until asparagus is tender but still crisp and bright green, stirring frequently.

CORN MUFFINS

2008-02-15T05:31:00.000-08:00

I've been in search of a corn muffin recipe that both satisfies our continued efforts to include fewer overly processed ingredients in our food and my husband's opinion on what a good corn muffin should taste like. This recipe does both. It is an altered version of the cornbread recipe that appears on the bag of "Bob's Red Mill" cornmeal. I opted for brown sugar, skim milk, and applesauce to replace the butter in the original recipe.

Makes 12 muffins, 90 calories each
I figured 1-Pt for 1 muffin and 3-Pts for 2
Core except for the brown sugar which is negligible.

1 cup 100% Stone Ground Cornmeal, (I used the coarse grind)
1 cup Whole Wheat pastry flour
1/2 tsp salt
4 tsp baking powder
1 Tbsp brown sugar
1 egg
1 cup skim milk
1/3 cup unsweetened applesauce.

Combine all dry ingredients. Add remaining ingredients and beat until smooth. Divide into 12 muffin cups and bake in preheated 350 degree oven for about 20 minutes.
These freeze well and are great warmed in the microwave.

SUPER SUPERBOWL TOFU DIP

2008-02-03T14:02:00.000-08:00

The second tofu recipe I've prepared for the month of February Tofu challenge is my version of Heidi Swanson's Baked Artichoke Dip. I decided Superbowl Sunday would be an excellent time to try out a creamy warm dip that could be paired up with something crispy for dipping.

Heidi's recipes are always well thought out and I definitely trust her to suggest a tasty way to serve up tofu, but I did make a few changes, none the less.

First of all, Heidi's recipe made more dip than the two of us can easily eat, so I cut most of the ingredients in half.

Secondly, I decided I wanted to have some chunky bits of artichoke in the dip, so I did not put them in the blender with the other ingredients, choosing to do a rough chop on them instead.

Third, I decided I wanted to add some chopped onion, so I precooked the onion and artichoke in a nonstick skillet, along with some salt and pepper, before adding it to the casserole dish.

To top it all, I added a mere tablespoon of freshly grated Parmesan cheese and a tablespoon of sliced almonds to give it a nice crunch on top.

So here is my adaptation of Heidi's original:

MOSTLY CORE BAKED ARTICHOKE DIP

1 14-ounce can water packed artichokes, well drained
1/4 small onion, diced
1/2 cup silken tofu
1 tsp minced garlic
2 Tbsp Parmesan cheese
1/3 cup plain non-fat yogurt
Salt & Pepper
1 Tbsp Parmesan cheese for top
1 Tbsp sliced almonds

Preheat oven to 350 degrees. Spray small casserole dish with non-stick cooking spray.
Chop artichokes, removing any fibrous bits at the base of the chokes.
Spray non-stick skillet with cooking spray. Add onions and brown slightly. Add artichokes and cook for a couple of minutes, adding salt and pepper to taste.
Combine tofu, garlic, cheese, and yogurt along with a little salt and pepper in food processor and process until smooth.
Place artichoke and onion mixture in bottom of casserole dish. Pour the tofu mixture on top and spread evenly over vegetables.
Sprinkle an additional tablespoon of grated Parmesan cheese over top. Finish with 1 tablespoon sliced almonds.
Bake until hot and bubbly and top is browned.Serve while hot with pita chips, Wasa crackers, or vegetable strips.

The result was nice and creamy on top with a flavorful layer of vegetables underneath. The almonds added a little crunch for an interesting texture change. The Wasa crackers offered a sturdy base for the dip and maintained their crisp texture.

I would definitely try this again as it was a great alternative to the full-fat recipes that are usually offered at parties.

ORIENTAL SOUP WITH TOFU

2008-02-02T08:38:00.000-08:00

1/2 small head cabbage, shredded finely
1/2 onion, sliced vertically
1 large carrot, peeled and cut into sticks
Pea pods, cut into 1" pieces
Mushrooms, sliced
3 or 4 ounces firm tofu, drained and cubed
1 tsp minced garlic
1/2 tsp minced ginger
1/4 tsp white pepper or red pepper flakes
3 Tbsp chicken soup base or chicken bouillon granules
1/4 cup water
2 14-ounce cans chicken broth

Spray bottom of soup pot with non-stick cooking spray. Add onion, garlic, ginger, and carrots; stir frequently and cook until onion is browning and a little limp. Add remaining vegetables, soup base, water and pepper and stir well. Allow to cook over medium heat for about 5 minutes. Add tofu and stir. Add chicken broth and cook additional 10 minutes. You can add a few drops of sesame oil to the top before eating.

BLOOD ORANGE SHERRY VINAIGRETTE

2008-02-01T14:59:00.000-08:00

1 blood orange
1 Tbsp minced shallot or onion
1 clove minced garlic
1 Tbsp cooking sherry
1/2 Tbsp honey
Salt and Pepper
1 Tbsp olive oil

Juice and strain the blood orange. Whisk the juice with the shallots, honey, and sherry; season with salt and pepper to taste. Whisk in olive oil. Serve over mixed salad greens.

HONEY DIJON ROASTED FINGERLING POTATOES

2008-02-01T14:53:00.000-08:00

1 1/2 pounds fingerling potatoes
1 Tbsp olive oil
1 tsp Kosher salt
1 tsp ground black pepper
1/2 Tbsp Dijon mustard
1/2 Tbsp honey

Preheat oven to 425 degrees.
Wash fingerling potatoes in cool water, pat dry, and set aside.
In a large mixing bowl toss together olive oil, salt, pepper, mustard, and honey. Add fingerlings to mixture and coat each potato well. Transfer potatoes to a 9x13" baking dish.
Place in center of oven and bake uncovered 25 minutes or until easily pierced with a fork.

EDAMOLE

2008-02-01T14:45:00.000-08:00

Edamole

Adapted from the January/February 2008 issue of Cooking Light

- makes a scant 3/4 cup -

Ingredients

3/4 cup frozen shelled edamame, thawed
3 tablespoons water
2 tablespoons olive oil (use avocado oil if you have it—I didn’t)
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon salt
1/4 teaspoon hot sauce
1 garlic clove, halved

Procedure

Combine all ingredients in a food processor (or blender) and process until smooth. Cover and chill. Can make up to one day ahead. Serve with chips and veggies.

Nutrition information per serving (2 1/2 tablespoons): 5.5 grams of fat, 68 calories

"WHEN YOU WANT TO EAT A LOT" GREEN BEANS

2008-01-24T02:59:00.000-08:00

"WHEN YOU WANT TO EAT A LOT" GREEN BEANS

There are times when you want to prepare something that you can eat to your hearts content without guilt or spending a lot of points. There have been times when I've gone in and opened a can of green beans, emptied out the liquid, added a splash of red wine vinegar, garlic powder, salt and pepper, and eaten the entire can just to fill an empty spot with zero point expenditure. This is kinda like that, but taken to the next level...it involves emptying several cans and actually planning far enough ahead to heat them up for a while!

You can use as many cans of green beans as you'd like...this recipe is meant to be a guide for the ratio of ingredients. I usually make a LOT and fix it in a crockpot so I don't have to think about it while it is cooking.

4 15-ounce cans cut green beans
1 15-ounce can diced tomatoes
1/4 onion, diced
a few red pepper flakes
1 Tablespoon brown sugar
2 Tablespoons chicken bouillon granules or soup base
(ham flavored soup base is also good)

I usually let this simmer in the crockpot on low all day and it tastes like something my mom would have cooked from scratch from the summer garden. She might have added a few potaotes and/or some corn cut from the cob, as well.

SALSA SALAD DRESSING

2008-01-23T13:39:00.000-08:00

This is very simple...almost unworthy of a recipe post...but it took me a while to figure it out, so I will pass it on here. I often use this on top of a Taco Salad. This is enough for a single serving.

1/4 cup salsa
1 teaspoon olive oil
2 teaspoons red wine vinegar
A sprinkle of garlic powder
1/4 tsp chili powder

Combine all ingredients.

APPLE SLAW

2008-01-23T13:02:00.000-08:00

This recipe should probably make 4 servings, but, I have to admit, it usually ends up being just 2 servings at our house. Everything is Core except the brown sugar. You can substitute Splenda, if you'd like to stick strictly to the Core list.

1/2 head white cabbage, shredded finely
1 Granny Smith or other tart apple, cut into thin matchsticks
1 tsp celery seed
1 Tbsp brown sugar
Salt and Pepper to taste
2 tsp olive oil
4 tsp rice vinegar

Toss all the ingredients together and refrigerate for at least an hour before serving so flavors can blend.

SPICY BUTTERNUT CHIPS

2008-01-16T09:21:00.000-08:00

A little spicy...a little sweet...and a great treat!

I had a butternut squash that needed to be used...it was afternoon and I wanted something healthy to snack on...I couldn't decide if I wanted to go sweet, salty, or spicy. Oh, Heck! Why not all three?

I cut the neck from the top of the squash and sliced it into rounds a little thicker than 1/4". I then took the bottom, split in two vertically, and removed the seeds. I then lay the two halves flat-side down and sliced them the same thickness...no need to peel it.

I pre-heat the oven to 450 degrees.

I placed the squash slices on a wire rack over a baking sheet and began brushing them lightly with olive oil. I then sprinkled them all with a little salt, cinnamon, and chili powder.

I then baked them for about 40 minutes, turned them over, and returned them to the oven for another 20 minutes.

When they came out of the oven, I turned them back to the spicy side and sprinkled them lightly with Equal and allowed them to cool on the rack.

They are kinda crispy around the edges where the skin is, softer in the centers. They are sweet, spicy, a little salty...and totally nutritious.

DINAH SOAR'S SALAD AND SUSHI

2008-01-11T02:58:00.000-08:00

One of my daily blog reads is "DIARY OF A NOT SO MAD HOUSEWIFE". It is always informative and well thought out. Author, "Dinah Soar", recently did a great post about a beautifully presented meal of California rolls with a side of salad and one of seasoned rice. I was so impressed by it, I asked her permission to present it in its entirety here and she graciously agreed. So, I give you:

ONE PLATE--TWO SIDES: SALAD AND SUSHI

I love Sushi, so much so that I taught myself to make it. Basically I make vegetarian sushi---either California with avocado or Philly with cream cheese or sushi with cooked seafood which has its own special name ---it escapes me at the moment. The seafood is cooked shrimp; and tuna or salmon which has been mixed with a little wasabi paste and light mayo.

While it’s not hard rolling the sushi, I prefer to make scattered sushi when it’s just me---that way I’m not put off by the extra step of rolling.

For the “one plate, two sides” I begin with a large square white plate. On one half I place a handful of nice salad greens. On the other half of the plate I place some cooked and seasoned sushi rice….about a half cup. Then I scatter both sides with diced cucumber, followed by cooked seafood, or diced avocado for California and cream cheese pieces for the Philly. The rice side also gets some crumbled roasted seaweed.

Each side has its own dressing. The sushi sides gets a simple mixture of soy sauce and a dab of wasabi paste. The salad side gets a creamy dressing as follows:

For one serving mix a tablespoon of light mayo, a dab of wasabi paste, a splash of seasoned rice wine vinegar (1-2 tsp), 1-2 tsp of sweetener (sugar or Splenda is good), and a splash of toasted sesame` seed oil--be careful a tiny bit goes a long way. I mix this together and then add a teaspoon or so of water to thin it. You can add some salt or soy sauce also.

This makes a pretty presentation and tastes as good as it looks. It is quick and simple. The specialty ingredients are minimal, inexpensive and can be found at Walmart with the international foods. They are the roasted seaweed, also called nori, seasoned rice wine vinegar, and wasabi paste. These specialty ingredients last for months.

I purchase the frozen tail on cooked shrimp at Walmart and thaw them per the package instructions. In lieu of the shrimp I would use the tuna or canned salmon, drained, with the aforementioned ingredients.

This is nice with a cup of hot green tea, a couple of rice crackers for some crunch and a bowl of instant miso soup…also available at Walmart or most any larger grocery store.

Enjoy.
******************
To make the seasoned sushi rice cook medium or short grained rice, or sushi rice---I use my rice cooker. Remove, spread it onto a plate to cool and douse liberally with the seasoned rice vinegar. I package leftovers and freeze it---thaw and warm to room temperature in the microwave. While it is important to use short or medium grained rice or sushi rice when making sushi rolls, you can just use regular rice for scattered sushi---the flavor is the same.

I was attracted to the Oriental dressing with which she topped the salad side and she very kindly gave me permission to post it here. She describes it as a knock off recipe for Applebee's Oriental Dressing.

The recipe calls for mayonnaise and she recommends using equal parts of regular full-fat and a lower-fat version to retain the creaminess but decrease the amount of fat grams...a good common-sense approach, I believe.

3 tablespoons honey
1 and 1/2 tablespoons rice wine vinegar
1/4 cup mayonnaise
1 teaspoon Dijon mustard (I use regular mustard)
1/8 teaspoon toasted sesame' oil (this is dark and has a strong flavor)

Combine all ingredients and refrigerate until used.

QUINOA BLACK BEAN SALAD

2008-01-04T03:12:00.000-08:00

Serves 6

1 cup quinoa, washed and drained
2 cups water
1/4 cup olive oil
Juice of 2 limes
1 tsp cumin
1/2 tsp red pepper flakes
1 can black beans, rinsed
1 1/2 cups cherry tomatoes, cut in half
5 green onions, finely chopped
1/4 cup fresh cilantro, chopped
Salt and pepper, to taste

*Wash and rinse quinoa. In a saucepan, bring quinoa and water to a boil. Reduce to simmer, cover and cook until all water is absorbed, about 10 to 15 minutes. Let cool.
*In a small bowl, whisk together olive oil, lime juice, cumin, and red pepper flakes.
*Combine cooled quinoa, beans, tomatoes, and onions in a large bowl.
*Drizzle dressing over salad and toss in cilantro. Season with salt and pepper.
Nutrients per serving: Calories: 299, Total Fat: 10g, Carbs: 26.5 g, Fiber: 3g, Protein: 5.5g

GREEK CHICKEN AND RICE SOUP WITH EGG AND LEMON

2007-12-30T15:45:00.000-08:00

Our favorite neighborhood restaurant is operated by a Greek family and I love the soups they feature on a rotating basis. One of the two featured soups available on Sundays is called "Cream of Chicken Rice" and it is wonderful. I usually avoid any soup with "cream of" in the name just out of habit, but it is so good that I splurge and have it with a salad as a meal occasionally.

Every time I ate it I tried my best to figure out how it was made...there was a flavor in there that I couldn't identify...and I was trying to guess whether it was thickened by the rice alone or flour or corn starch. I was puzzled.

Then it hit me...the flavor was lemon juice! Of course...Greek food frequently has lemon in it. So I rushed home and Googled what I knew or suspected...Greek...soup...chicken...rice...lemon...and there it was...Kotosoupa Avgolemono. It is a staple in Greek kitchens and there were dozens of recipes available. I drew the common denominators from them and came up with this recipe which is pretty close to that delicious soup at the restaurant...and it is Core.

Serves 4
5 cups fat-free chicken broth (homemade stock, if you have it)
1 Tbsp. Chicken soup base
1/2 cup brown rice
2 eggs
1/4 cup lemon juice
Salt and Pepper to taste

In a 2-quart saucepan, bring the broth and soup base to a boil. Reduce heat, add rice, cover and simmer for about 20 minutes until the rice is tender.
In a small bowl, beat the eggs and slowly beat in the lemon juice.
Stirring constantly, add 1 cup of the hot soup, a little at a time.
Stir egg mixture into soup in pan and heat, being careful to not let it come to a boil.
Season with salt and pepper. Serve immediately.

PUMPKIN PIE CUPS

2007-12-30T08:29:00.000-08:00

The wonderful thing about pumpkin pie is that it tastes so good and when you leave off the crust and substitute Splenda for the sugar and fat-free evaporated milk for the full-fat variety, you end up with something that is deliciously similar to the original and is Core. Hubby likes a dollop of sugar-free Cool Whip on his...add a point or two for that, depending on how generous the dollop becomes!
This recipe made 9 half-cup servings.

2 eggs, beaten
12 ounce can fat-free evaporated milk
16 ounce can pumpkin
2 tsp. vanilla
1/2 cup Splenda
2 tsp. Pumpkin Pie Spice

Combine all ingredients well and spoon into 9 4-ounce custard cups. Place in large baking pan and pour boiling water into pan to about half way up the cups. Bake at 350 degrees for about 45 minutes or until set.

HUNGRY GIRL EGGNOG

2007-12-13T17:31:00.001-08:00

EGGNOG:
Hungry Girl had a recipe for point-friendly eggnog on her site this morning...the recipe looked good so I decided to give it a try. I used skim milk as a substitute for her soymilk in the following recipe:

5 cups skim milk
1 4-serving box of vanilla sugar-free pudding mix
6 packets Splenda (or less)
1 tsp Rum extract
1/2 tsp nutmeg

Combine all ingredients well and store in refrigerator until ready to serve.
Makes 5 1-cup servings.
These are Core ingredients. Hungry Girl gave each serving made with soy milk a point value of 2

CRAB STUFFED MUSHROOMS

2007-12-07T04:10:00.000-08:00

From Hungry Girl

Crazy-Creamy Crab Stuffed Mushrooms (Entire recipe: 135 calories, 3g fat, 975mg sodium, 12g carbs, 2g fiber, 4g sugars, 16g protein = 3 Points)/Core + These make both an awesome appetizer and a hot 'n cheesy snack! *Ingredients:* 12 small-to-medium-sized (1 - 2" wide) brown mushroom caps (stems removed) 2 oz. drained white crabmeat 2 tbsp. celery; minced 2 tbsp. red pepper; minced 1 wedge The Laughing Cow Light Cheese (any Light flavor) 1 tbsp. fat-free sour cream 1 tbsp. fat-free cream cheese 2 tsp. fat-free cheese flavor sprinkles (like the ones by Molly McButter) *Directions:* Preheat oven to 375 degrees. Wipe mushrooms clean with a damp paper towel and then dry them. Place with the rounded sides down on a baking dish sprayed lightly with nonstick spray. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps. Place in the oven for 10 - 12 minutes, until hot. Enjoy the creamy, crab-tastic goodness! Makes 12.

SPAGHETTI SQUASH SALAD

2007-11-28T17:54:00.000-08:00

4 cups spaghetti squash, cooked and shredded
2 small cucumbers, peeled and thinly sliced
1 cup diced red bell pepper
1/2 cup coarsely chopped fresh cilantro
1 Tablespoon toasted sesame seeds

Dressing:
3 Tablespoons rice vinegar
1 Tablespoon grated ginger
2 teaspoons dark sesame oil
1/2 teaspoon salt
1/8 teaspoon crushed red pepper flakes

Arrange vegetables on a platter and pour dressing over the top.

PUMPKIN CORN MUFFINS

2007-11-22T12:18:00.000-08:00

1 box corn muffin mix, such as Jiffy
1 tsp cinnamon
3/4 cup canned pumpkin
1/3 cup skim milk
1 egg
1 tsp vanilla

Combine all ingredients and fill muffin cups 2/3 full. Bake at 375 degrees for about 15 minutes. Makes about 9 full size muffins.

CHICKEN BARLEY CHILI

2007-11-01T17:08:00.000-07:00

This is an excellent soup...chili...entree...and has the added bonus of being a great Flex or Core meal.

1 14 1/2-ounce can diced tomatoes
1 16-ounce jar salsa
1 14 1/2 ounce can chicken broth
1 cup quick-cooking barley
3 cups water
1 Tbsp chili powder
1 tsp cumin
1 15-ounce can black beans, drained and rinsed
1 15 1/4-ounce can corn, drained
2 or 3 cups cooked chicken breast, shredded
Salt to taste

Combine all ingredients in soup pot and cook over medium heat until barley is done and flavors have blended...about an hour.

STUFFED CABBAGE AND VARIATIONS

2007-10-30T06:33:00.000-07:00

And...no...it is not a recipe designed for NASCAR tailgating!!! So relax!

This is really kind of a follow-up on my blog of last week where I said that it would be ideal if my cooking didn't have to be divided between "on-plan" and "off-plan" recipes. This is a lesson about taking a family recipe and putting so many spins on it that even a political pundit would be proud!

Ever heard of "Stuffed Cabbage Leaves"? Well, it has been a favorite of mine ever since my Mom...the genie of all cooking...used to make it when I was a kid. There were no crockpots back then, so she put it in the "deep-well" that was made into the far-left back corner of our old gas stove, turned it to low, and let it cook for hours.

So here are the basic ingredients:

1 head of cabbage
1 pound of ground beef
1 cup of rice
1 medium onion
Salt and Pepper
1 26-ounce jar of spaghetti sauce

The original recipe calls for the head of cabbage to be cored and dunked into a pan of simmering water until the outer leaves begin to soften. The leaves are then cut away from the core end one at a time until you get to the center and the leaves become too small and thick to worry with. At that point, just chop the remaining center of the cabbage and reserve. Cut the thick center "veins" from the cabbage leaves and let them sit while you prepare the filling.

Cook the cup of rice with 2 cups of water and a teaspoon of salt. I put the rice, water and salt in a heavy medium pan, bring it to a boil, cover, lower the heat and set the timer for 20 minutes.

Dice the onion and place it, the raw hamburger and the cooled, cooked rice, salt and pepper into a mixing bowl and combine it well.

Now, take a couple of tablespoons of the rice mixture and place it at one end of a cabbage leaf, tuck in the sides, and roll it...like a burrito. Keep doing this until you have run out of rice or cabbage leaves.

Place the cabbage rolls in a crockpot. Pour any left-over rice and the chopped cabbage around it, and pour the jar of spaghetti sauce over it. Rinse out the jar with half a cup of water and pour that over everything, cover, and let it cook for 6 to 8 hours on low.

Now the variations:

LOW FAT: Substitute ground chicken or turkey for the ground beef.

LOW CALORIE: Decrease the amount of rice by half and use ground chicken or turkey instead of the ground beef.

VEGETARIAN: Leave out the ground beef and substitute a 15-ounce can of drained and rinsed kidney or black beans and 1 cup frozen corn kernels. You could also add 1/2 cup shredded cheddar cheese or 1/2 cup grated Parmesan or Romano.

MEXICAN: Add the corn, beans, and ground beef to the rice and onions. Use an equal amount of Salsa in place of the spaghetti sauce.

ORIENTAL: Use Savoy cabbage or Romaine lettuce leaves in place of the cabbage. Substitute ground chicken for the ground beef. Add a cup of frozen peas to the rice mixture. Substitute chicken broth for the spaghetti sauce and add 1 tsp minced garlic, 1 tsp grated ginger, and 2 Tbsp soy sauce.

LAZY VERSION: Chop the head of cabbage and place in salted boiling water for about 10 minutes. Drain and cool. Combine cabbage and rice mixture and spread in large baking dish. Cover with the spaghetti sauce and 1/2 cup water and bake at 350 degrees for about an hour.

SOUP: Brown the ground beef and chopped onion in a soup pot. Add chopped cabbage, 1/2 cup uncooked rice and jar of spaghetti sauce. Also add 1 large can diced tomatoes. Cook over medium heat for about an hour.

So...how's that for a recipe with loads of variations? My casserole is in the fridge now waiting for the oven this evening...yeah, I went the lazy route and used lean ground beef and half the rice...another variation!!!

HIGH-FIBER PUMPKIN MUFFINS

2007-10-07T07:32:00.000-07:00

High-fiber Pumpkin Muffins

3 cups All Bran Extra Fiber Cereal
2 cups hot water

Combine cereal and hot water and allow to sit for 5 minutes until cereal is soft.

1 box Pillsbury Pumpkin Quick Bread Mix
1 1/2 tsp baking powder
1/2 cup water

Combine these 3 ingredients and then blend in the softened cereal. This is a "brownie-like" dough and should be wet enough to just moisten all the dry ingredients.
Divide into 24 muffin cups and bake at 400 degrees for 20 minutes.

These are so good and moist and the house smells wonderful when you bake them. They freeze really well and can be warmed in either the microwave or a toaster oven (the oven makes them kinda crispy...I like that) for a quick accompaniment for a cup of coffee or spiced tea. My grandkids loved these...a healthier version of pumpkin bread.

Makes 24 muffins at 1 point each, 3 points for 2.

BROCCOLI SOUP

2007-10-05T11:06:00.000-07:00

This is my recipe for Broccoli Soup that I made yesterday...it was so good and "rich" tasting that I got over that "darn, I'm tired of vegetables" feeling that I had been suffering through. I've said many times that there is nothing boring about healthy foods...if it gets boring, that is my fault...I just need to plan ahead and make a little more effort.

BROCCOLI SOUP

1 medium onion, diced
1 Tbsp chicken soup base
2 Tbsp water
1 bunch broccoli, rough chop
2 15-ounce cans chicken broth
Red pepper flakes, to taste

In medium saucepan, cook the onion, soup base, and water over medium-high heat until the onion is limp. Add remaining ingredients and cook, covered, over medium heat until the broccoli is tender.

At this point, I used an immersion blender to puree the soup. It could also be put through a food processor.

The soup base adds a little extra flavor and I routinely use it or bouillon cubes dissolved in a little water to prepare the onions in soups. I also like the taste of the red pepper, but it could be omitted or white or black pepper could be substituted.

OAT AND TOMATO SOUP

2007-10-02T04:12:00.000-07:00

For all you fans of oatmeal...here it is...my recipe for Oat and Tomato Soup!
After you've made it, give me some reviews. This is one of my personal favorites.

OAT AND TOMATO SOUP
6 servings @ 2 points each/Core

1 cup rolled oats
1 medium onion, diced
1 cup water with 5 chicken bouillon cubes dissolved in it
1 Tbsp minced garlic
4 cups water
2 14.5oz cans diced tomatoes
1 tsp dried basil
Salt and Pepper to taste

Place oats in a dry skillet and toast over medium heat. Set aside.
In same skillet, add the onion, the dissolved chicken bouillon in water and the garlic. Cook over medium heat until the onion is limp.
Add the oats and all remaining ingredients and cook over low-medium heat for about an hour or until oats are cooked through and the flavors have blended well.

Note: I use the vegetables cooked in concentrated bouillon method a lot instead of using oil. If you want to use your healthy oil to cook the onion and garlic instead, you can certainly do so. I like the concentrated chicken flavor that the bouillon cubes or an equivalent amount of granules adds to the soup, but if you are concerned with the sodium content in these, you can substitute 5 cups of chicken broth for the bouillon and 5 cups of water in the original recipe.

BUTTERNUT SQUASH SOUP

2007-09-12T05:15:00.000-07:00

1 Tbsp olive oil
1 small onion, chopped finely
1/8 tsp ground cinnamon
1/8 tsp nutmeg
1 1/2 lb butternut squash, peeled and cubed (about 4 cups)
2 large carrots, grated
3 cups fat-free chicken or vegetable broth

Coat large stockpot with cooking spray. Add oil and heat over medium-high heat. Add onions and saute until translucent and soft. Add cinnamon and nutmeg, squash, carrots, and broth and bring to boil.
Reduce to a simmer and cook 20 to 25 minutes longer, until vegetables are tender. Puree soup in food processor or blender. Season with salt and pepper to taste.

Serves 4 (1 1/2 cups each)
193 calories
6 g protein
4 g fat
7 g fiber
39 g carbohydrate
Recipe from Prevention Magazine

COZUMEL SALAD

2007-07-30T06:05:00.000-07:00

I love eating at Mexican restaurants, but a lot of the food can be pretty fatty or have a lot of carbs. One of my favorite choices at the restaurant in our neighborhood is the Cozumel Salad. There is nothing difficult about making it and it makes a great meal at home, too.

COZUMEL SALAD

3 0r 4 ounces of cooked shrimp, peeled and deveined
2 cups shredded iceberg lettuce
1/2 tomato, diced
1/4 pepper, diced
2 Tbsp red onion, diced
1/4 avocado, peeled and sliced
1/4 cup salsa

Layer lettuce and vegetables on salad plate. Top with shrimp and finally salsa.

CUCUMBER SALAD WITH PEANUT THAI DRESSING

2007-07-19T15:58:00.000-07:00

THAI PEANUT DRESSING
Makes approximately 6 Tablespoons @ 1Pt/Tbsp

1 tsp fresh ginger
1 clove fresh garlic, minced
4 Tbsp peanut powder (pb2) or peanut butter*
2 Tbsp soy sauce
2 Tbsp rice wine vinegar
1/2 tsp Szechwan chili sauce
1/2 tsp sesame oil
1 Tbsp Splenda brown sugar

Combine all ingredients and store any unused dressing in refrigerator.

CUCUMBER SALAD
serves 1 @ 2Pts* each

1 cup cucumber slices
2 scallions, sliced
1 Tbsp Thai Peanut Dressing
1 Tbsp chopped peanuts

Combine cucumber slices, scallions, and dressing in bowl and top with the chopped peanuts.
If desired, any prepared Ginger Sesame Dressing will work nicely in place of the Thai dressing.

*Points are calculated using the peanut powder. Recalculate points if using peanut butter.

MY CHOCOLATE TAPIOCA PUDDING

2007-07-19T07:06:00.000-07:00

My Chocolate Tapioca Pudding

6 servings 2 points per serving

3 tbsp Minute Tapioca
1/3 cup Splenda
2 3/4 cup skim milk
1 egg
1 tbsp cocoa powder
1 tsp vanilla
1/2 cup Cool Whip Free

Beat egg with milk until well blended. Add tapioca, Splenda, and cocoa powder. Let rest for 5 minutes.
Cook over medium heat, stirring constantly until mixture comes to a boil. Let boil until starts to thicken, 2 or 3 minutes.
Remove from heat. Stir in vanilla. Allow to cool to room temperature and fold in Cool Whip. Refrigerate.

PEANUT BUTTER BANANA PUDDING

2007-07-19T07:05:00.000-07:00

PEANUT BUTTER BANANA PUDDING

4 SERVINGS 2 POINTS EACH

1 4-Serving box sugar-free instant vanilla pudding mix
2 cups skim milk
1 small banana
2 Tbsp pb2
1 Tbsp Splenda
4 Tbsp Cool Whip lite

Combine milk and pudding mix according to directions on box.
Slice banana thinly.
Combine pb2 and Splenda.
Pour 1/4 cup prepared pudding into each of 4 bowls.
Divide bananas among the serving bowls.
Sprinkle 1/2 of the pb2-Splenda powder over the bananas.
Pour remaining pudding into bowls.
Top each bowl with 1 Tbsp of the Cool Whip and sprinkle remaining pb2 mixture on top.

TROPICAL DREAM CAKE

2007-07-19T07:04:00.000-07:00

TROPICAL DREAM CAKE

15 servings 5 points each

Cake:

1 18 oz box yellow cake mix
1 11 oz can mandarin oranges in juice, undrained
1/4 cup egg substitute
2 ripe bananas

Combine all ingredients in large mixing bowl and beat until well blended.
Pour into 9×13 inch pan which has been sprayed with Baker’s Joy.
Bake at 350 for about 40 minutes, until turning brown and center is done.
Cool.

Topping:

1 20 oz can crushed pineapple in juice, undrained
1 4-serving box Sugar-free Instant Cheesecake flavored pudding mix
1 8oz carton Lite Cool Whip

Beat the pineapple and pudding mix in a medium mixing bowl until well blended.
Fold in Cool Whip.
Spread over cooled cake and store covered in fridge until ready to serve.

2 POINT CORN MUFFINS

2007-07-19T07:03:00.000-07:00

2 POINT CORN MUFFINS

16 muffins 2 points each

1 box Miracle Maize Corn Muffin Mix
1 tbsp baking powder
1 20 ounce can (2 cups) crushed pineapple in juice

Combine muffin mix and baking powder in medium mixing bowl.
Add pineapple and fold into dry mixture being careful to include all dry ingredients but not beating all the air out.

Spoon batter into 16 muffin cups and bake at 400 degrees for 20 minutes.

These are delicious, nice sized muffins that are moist and freeze well for future use.
Be careful in substituting other brands of muffin mix. I chose this brand because it only has o.5 grams of fat per serving of the mix. Jiffy has 4.5 grams!

FUDGY 1 POINT MUFFINS

2007-07-19T07:02:00.000-07:00

FUDGY 1 POINT MUFFINS

It’s really true…I ran this recipe through the recipe builder myself…1 point each and they are FABULOUS!!
Next time, I’m going to try using coffee instead of the water…and the next time, adding some of the pb2 for a peanutty flavor!!!
24 muffins 1 point each

3 cups Fiber One cereal
2 cups hot water

Combine and allow to sit and soften while you get the dry ingredients together.

1/2 cup unsweetened cocoa powder
1 1/4 cups Splenda
3/4 cup flour
1/4 tsp baking soda
1 tbsp baking powder
1/4 tsp salt
3/4 cup semi-sweet chocolate chips

Add the following to the softened cereal:

1 tsp vanilla
2 egg whites

Stir the wet ingredients into the dry ingredients. Be patient…it will look dry, but keep stirring and it will eventually soak up all the dry ingredients.

Divide batter into 24 muffin cups whichhave been sprayed with non-stick cooking spray.
Bake at 375 degrees for 18 to 20 minutes.

Krusteaz 1-Pt Bran Muffins

2007-07-19T07:00:00.000-07:00

Krusteaz 1-Pt Bran Muffins

3 cups All Bran Extra Fiber Cereal
2 cups hot water

Combine cereal and hot water and allow to sit for 5 minutes until cereal is soft.

1 box Krusteaz Fat-free Muffin Mix
1 1/2 tsp baking powder
1/2 cup water

Combine these 3 ingredients and then blend in the softened cereal.
Divide into 24 muffin cups and bake at 400 degrees for 20 minutes.

These are really good and so easy. I bake them on the weekend and have them for mid-morning snacks with a cup of tea.

MY TUNA NOODLE CASSEROLE

2007-07-19T06:59:00.000-07:00

4 servings 7 points each

1 15 oz can mixed vegetables
1 10 oz can Campbell’s Healthy Request Cream of Mushroom Soup
1 7 oz can of tuna packed in water
4 cups cooked egg noodles
5 oz fat-free evaporated milk

Combine all ingredients and bake in 1 8×8 inch casserole or 4 individual casserole dishes at 350 until heated through and bubbling around edges.

MACARONI AND CHEESE

2007-07-19T06:58:00.001-07:00

Macaroni and Cheese

1 serving 6 points per serving
Multiply ingredients for multiple servings

1 cup macaroni, cooked
1/4 cup fat-free cottage cheese
3 tbsp 2% cheddar cheese, shredded Use 2 tbsp in casserole and save 1 tbsp for top.
1 tbsp grated romano cheese
3 tbsp skim milk
Salt and Pepper to taste

Combine ingredients and place in individual casserole dish sprayed with cooking spray. Top with remaining tablespoon of cheese.
Bake at 350 degrees for 20 to 30 minutes.

This is so good, I only make 1 serving at a time so I’m not tempted to have seconds!

PEANUT GINGER BEEF STIR-FRY

2007-07-19T06:54:00.000-07:00

Sauce:

Combine in bowl and warm in microwave until peanut butter blends with remaining ingredients.

3 tbsp soy sauce
1 1/2 tbsp lime juice
1 tsp Chinese chili paste
2 tsp brown sugar
1 tbsp chunky peanut butter
1 cup water (or chicken or beef broth)

Thickener:
2 tsp cornstarch
1 tbsp water

Meat:
Combine in small bowl.

12 oz lean beef, cut into thin strips
1 tsp garlic, minced
1 tbsp ginger, minced
2 tsp oil

Vegetables:

1 large onion, sliced vertically
1 medium red bell pepper, cut into strips
2 cups broccoli florettes, blanched in boiling water for 2-3 minutes
1 cup bean sprouts

Heat large non-stick skillet to hot. Add meat mixture and stir until meat is starting to brown.
Add vegetables and stir until they are crisp-tender, 2-3 minutes.
Add sauce mixture and stir until it comes to a boil, and then add thickening and stir for a couple more minutes.

Serves 4 5 points each

We really like this recipe and I’ve handed it out to lots of other people.
NOTE: When I want to make this and don’t have all the fresh vegetables available, I substitute an equal amount of frozen oriental vegetables.

STUFFED PEPPER MEATLOAF

2007-07-19T06:53:00.001-07:00

Stuffed Pepper Meatloaf

4 servings 5 points per serving

1 # extra lean ground beef
1 large green pepper, finely diced
1 small onion, finely diced
1 cup cooked brown rice
1 egg, beaten
Salt and Pepper to taste
4oz tomato sauce
4 tbsp ketchup, divided

Combine all ingredients except ketchup and form into 4 small loaves.
Bake at 350 about 30 minutes and top each loaf with 1 tbsp ketchup.
Return to oven and bake until brown, another 15-20 minutes.

MY SIMPLE JAMBALAYA

2007-07-19T06:51:00.000-07:00

MY SIMPLE JAMBALAYA

3 servings at 6 points each or 4 servings at 5 points each

Spray pan with non-stick cooking spray.
Add and saute over medium-high heat until soft:

1/2 cup onion, diced
1/2 cup green pepper, diced
1/2 cup celery, diced
4 oz smoked turkey sausage
1 tsp minced garlic
1/2 tsp thyme
1/4 tsp red pepper flakes
1/2 tsp Old Bay seasoning

Add and boil over medium heat until liquid has reduced and mixture is beginning to thicken:

1 14 oz can diced tomatoes
1 14 oz can chicken broth

Add and heat until warmed through:

2 cups cooked brown rice
8 oz cooked medium shrimp

HAM PACKET

2007-07-19T06:49:00.000-07:00

HAM PACKET

Each packet serves one and is about 7 points

Lay out a nice sized rectangle of foil and layer the following:

3 ounce piece of extra lean ham steak
1 sweet potato, peeled and sliced, sprinkled with a little salt
2 pineapple rings
a nice sprinkling of pumpkin pie spice
1 tbsp Splenda brown sugar blend

Lay another piece of aluminum foil on top and seal by folding the edges toward the middle several times.
Place on baking sheet and bake at 350 degrees for about 45 minutes.

FISH PACKET

2007-07-19T06:48:00.000-07:00

FISH PACKET

Each packet serves one and is about 5 points

Lay out nice sized piece of foil and spray with non-stick cooking spray. Then make the following layers:

6 ounces tilapia sprinkled with seasoned salt
1/2 small onion, sliced and separated into rings
1 medium Yukon Gold potato, sliced and sprinkled with seasoned salt
4 ounces tomato sauce (you can substitute salsa)

Place another foil rectangle on top and seal all the edges by folding them toward the middle several times.
Place on cookie sheet and bake at 350 degrees for 40 to 45 minutes.

VERSATILE ORIENTAL MIX

2007-07-19T06:47:00.000-07:00

VERSATILE ORIENTAL MIX

This mixture was originally meant for the filling in steamed dumplings, but I have put chicken strips in it and had it for a 3-point dinner and also stuffed warm pitas with it for a great lunch!

4 servings 0 points each/Core+

1 12oz bag Mann’s Rainbow Salad (mixture of shredded broccoli, cauliflower, carrots, and red cabbage)
4 green onions, sliced thinly
1 tsp grated ginger
2 cloves garlic, minced
2 tbsp soy sauce
1/2 tsp sesame oil
a small amt red pepper flakes (my idea!)

Stir-fry all this in a skillet for just a few minutes. I like it to stay kinda crunchy.
I found it tasted best the next day because the flavors seemed to soak in and blend the best then.

THAI NOODLES

2007-07-19T06:45:00.000-07:00

THIS IS ALSO GREAT WITH THE ADDITION OF SHRIMP, CHICKEN, OR PORK!

Sauce:

2 tsp fresh ginger, minced
2 cloves garlic, minced
1 cup chicken broth
8 tbsp pb2 mixed with 4 tbsp water (OR 1/2 CUP REGULAR OR LOW-FAT PEANUT BUTTER)
1/4 cup soy sauce
3 tbsp lime juice
1 tsp Dynasty Szechwan chili sauce
1 tsp sesame oil
1 tbsp brown sugar

Blend all these ingredients and set aside.

Cook 1 pound thin spaghetti in boiling salted water until al dente. Set aside.

Vegetables:

2 medium carrots, peeled and cut into very thin strips
1 sweet red pepper, seeded and cut into thin strips
8 green onions, cleaned and cut into thin rounds

Heat large non-stick skillet that has been sprayed with non-stick cooking spray until hot.
Add vegetables and stir-fry until crisp-tender.
Add spaghetti and sauce and stir until heated through.

MEXICAN CHICKEN SOUP

2007-07-19T06:42:00.001-07:00

MEXICAN CHICKEN SOUP

5 cups 1 point per cup

3 ounce chicken breast
1 cup frozen corn
1 medium onion, diced
1 clove garlic, minced
1 14.5 oz can chicken broth
1 14.5 oz can diced tomatoes
2 oz canned chopped green chiles
1 tsp cumin
1 Tbsp chili powder
1 tsp oregano
Salt to taste

Combine all ingredients in small crockpot and cook on low for 6 to 8 hours.
Good served with a sprinkle of low-fat shredded cheddar cheese on top.

CABBAGE ROLL SOUP

2007-07-19T06:40:00.000-07:00

Cabbage Roll Soup

8 servings 3 points per serving

1# lean ground beef, browned and drained
3 1/2 cups water
4 cups green cabbage, chopped
1 cup carrots, sliced
1/2 cup celery, sliced
1/2 cup onion, chopped
1/2 tsp oregano
1/2 tsp basil
salt and pepper to taste
3 10.5oz cans beef broth
2 15oz cans diced tomatoes
1/2 cup uncooked brown rice

Combine all ingredients in soup pot and simmer over medium heat until vegetables are tender and flavors are well blended.

1-POINT HAMBURGER MIXTURE

2007-07-19T06:35:00.000-07:00

1-POINT HAMBURGER MIXTURE
Makes 12 patties 1-Point each

1 pound extra-lean ground beef

1 cup Fiber One Cereal, crushed

1 cup oats

3 egg whites

1 tsp Worcestershire sauce

1/2 cup chopped onion

1/2 tsp garlic powder

salt and pepper to taste

2 tsp beef bouillon granules

1/4 cup warm water

Dissolve the bouillon in the water. Add to remaining ingredients and mix well.

Form into 12 patties and place on baking rack over cookie sheet and bake 20 minutes at 350 degrees. Allow patties to cool and place in storage bag to freeze for future use.

LENTIL AND BARLEY SOUP

2007-07-19T06:34:00.001-07:00

LENTIL AND BARLEY SOUP

6 1-cup servings 2 points per serving

1/3 cup barley

1 cup lentils

1/2 medium onion, diced

1 15-oz can diced tomatoes

1 15-oz can chicken broth

2 cups water

1 Tbsp chicken bouillon or soup base

1 clove garlic, minced

Salt and Pepper to taste

Combine all ingredients in soup pot. Bring to boil and then reduce to medium heat. Cook covered until lentils soften, about an hour. I sometimes have to add a little more liquid near the end to maintain the right consistency. You can either use water or more chicken broth.

CHOCOLATE RASPBERRY CAKE

2007-07-19T06:32:00.000-07:00

I propose that beginning today, we all enjoy our desserts again, that we make room in our allotment of points for something sweet, and that we stop trying to punish our "bad selves" by denying ourselves this simple pleasure. As a first step in this direction, I offer up a recipe for cake from the Queen of fluffy desserts, JoAnn Lund. This recipe is from her book, "Healthy Exchanges Diabetic Desserts Cookbook".

CHOCOLATE RASPBERRY CAKE

8 servings For each serving: 186 calories, 2 grams fat, 3 grams fiber

1 1/2 cups flour

1/4 cup cocoa

3/4 cup Splenda

1 tsp baking powder

1/2 tsp baking soda

2 Tbsp chopped almonds

1/2 cup plain fat-free yogurt

1/3 cup fat-free mayonnaise

3/4 cup water

1 tsp almond extract

For the topping:

6 Tbsp raspberry Spreadable Fruit

1 cup Cool Whip Lite

1 tsp almond extract

1 1/2 cup fresh raspberries

Combine all dry ingredients for the cake in a large mixing bowl.

Combine all wet ingredients for the cake in a smaller mixing bowl.

Pour wet ingredients into the dry ones and stir well.

Bake in a 9x9 pan which has been sprayed with Pam at 350 degrees about 30 minutes or until cake tests done. Allow to cool before adding the topping.

For the topping, stir the Spreadable Fruit and almond extract into the Cool Whip and then fold in the fresh raspberries. Spread over the cooled cake and store in the refrigerator.

i calculate there would be a lot more happy people in the world if we could remember that life should be enjoyed...that pleasure is good...and we should stop trying to punish ourselves for our perceived shortcomings. Life is short...eat dessert first...and then get in your Healthy Guidelines whatevers...

VEGETABLE CHEESE SOUP

2007-07-19T06:29:00.001-07:00

VEGETABLE CHEESE SOUP

8 servings 3 points each

2 15-oz cans chicken broth

1 14-oz can Rotel diced tomatoes

16 oz frozen California blend vegetables

16 oz 2% Velveeta

Combine broth, tomatoes, and vegetables in saucepan and cook over medium heat until vegetables are done. Remove from heat and stir in cheese which has been cut into medium-sized cubes. Stir cheese into soup until it melts.

BENEDICTINE SANDWICH SPREAD

2007-07-19T06:27:00.000-07:00

BENEDICTINE SANDWICH SPREAD

8 SERVINGS 1-POINT EACH

8 ounces fat-free cream cheese

1 medium English cucumber, peeled and grated

1 small onion, grated

2 tablespoons low fat mayonnaise

1 tablespoon horseradish

Green food coloring

Salt

Place cream cheese in bowl and cream until smooth.

Drain grated cucumber on cloth to eliminate extra juice.

Add drained cucumber, onion, mayonnaise, and horseradish to cream cheese and blend.

If desired, add a drop of green food coloring…this makes it authentic…but be careful or it will look like a lab experiment! Add salt if you think it needs it.

Ladies in Louisville serve this spread on thinly sliced white bread for tea sandwiches. I like it as a spread for pita wedges or bagel rounds, or as a dip with raw vegetables.

CROCKPOT CHICKEN AND STUFFING

2007-07-19T06:25:00.000-07:00

CROCKPOT CHICKEN AND STUFFING

4 servings 4 points each

6 ounces chicken breast

2 cups chicken flavored Stove Top Stuffing mix

2 cups frozen mixed vegetables

1 10 ounce can Healthy Request Cream of Mushroom Soup

1/2 cup water

Spray crockpot with non-stick cooking spray. Place chicken breast in bottom of crockpot. Mix remaining ingredients together and put on top of chicken. Cook on low for 6 to 8 hours.

SPINACH AND THREE CHEESE CASSEROLE

2007-07-19T06:24:00.001-07:00

SPINACH AND THREE-CHEESE CASSEROLE

4 servings @ 4-points each

10 ounce box frozen chopped spinach, thawed and squeezed dry

1/2 medium onion, finely diced

1 ounce Feta cheese

1/4 cup fat-free cottage cheese

2 Tbsp Parmesan cheese

Salt and Pepper to taste

2 Alternative English Muffins or any 100 calorie high-fiber variety

2 eggs

4 egg whites

1/4 cup reduced-fat sour cream

In a medium bowl, combine the spinach, onion, and cheeses. Season to taste with salt and pepper. Cut the English muffins into cubes. Place half of the muffins in an 8×8″ pan that has been sprayed with non-stick cooking spray. Spread the spinach and cheese mixture over this and then top the spinach mixture with the remaining English muffin cubes. Beat the eggs, egg whites, and sour cream and pour over the casserole, making certain that all the English muffin cubes have been moistened. Bake in preheated 350 degree oven for 30 minutes.

TARRAGON TUNA SPREAD

2007-07-19T06:22:00.001-07:00

TARRAGON TUNA SPREAD

8servings@1pt 6servings@2pts 4servings@3pts

2 6oz cans white albacore tuna in water, drained

1 tsp dried tarragon or 2 tsp fresh tarragon

1/4 cup fat-free mayonnaise

1/4 cup reduced-fat sour cream

1/4 cup finely diced celery

1 tsp lemon juice

Salt and Pepper

Mash tuna with the back of a spoon until it is spreadable. Add remaining ingredients and combine well. Serve with pita wedges, crackers, or fresh vegetables for dipping. This is also good as a sandwich spread or served on top of a baked potato.

SPANISH RICE

2007-07-19T06:12:00.000-07:00

1 chicken breast, cut into bite-size pieces

1/2 onion, diced

1 green pepper, diced

1 cup frozen corn

1 cup brown rice

1 cup tomato juice

1/2 packet of Taco seasoning

Brown the chicken in a non-stick skillet. Add the vegetables and stir until crisp-tender. Add remaining ingredients and cover. Cook over medium heat for about 20 minutes until all flavors have had a chance to blend. Serves 4

TERIYAKI STICKY CHICKEN

2007-07-19T06:08:00.000-07:00

4 servings 4 points each

4 4-oz boneless, skinless chicken breasts

1/2 cup ketchup

3 Tbsp brown sugar

2 Tbsp vinegar

2 Tbsp teriyaki sauce

1 tsp dry mustard powder

Combine all ingredients except chicken. Pour sauce over chicken in baking dish and bake at 350 degrees for about 40 minutes.

STUFFED PEPPER SOUP

2007-07-17T10:00:00.000-07:00

6 servings 2 points each

1/2 small onion, diced
1 medium green pepper, diced
1 clove garlic, minced
1 cup Uncle Ben’s Ready Rice, Whole Grain Brown
2 15-ounce cans beef broth
1 15-ounce can diced tomatoes
1 cup Ragu Robusto 6 Cheese spaghetti sauce

Spray soup pot with Pam and add onions and green peppers. Cook over medium heat until beginning to soften.
Add remaining ingredients and simmer over low heat until flavors are blended.

ORIENTAL CHICKEN AND SHRIMP SOUP

2007-07-17T09:59:00.001-07:00

This makes 4 really generous meal-size servings at 5 points each or 8 smaller servings to accompany a Chinese meal

1 4-ounce boneless, skinless chicken breast
1 medium onion, diced finely
1 tbsp garlic, minced
1 tsp ginger, minced
4 141/2 ounce cans chicken broth
1/8 tsp red pepper flakes

Place above ingredients in soup pot and simmer over medium heat 40 to 50 minutes, until chicken is done. Remove chicken from broth, let it cool, and shred it. About 15 minutes before serving, bring the broth to a slow boil and add:

1 pound frozen stir-fry vegetables
2 ounces whole-wheat angel hair pasta, broken into small pieces
1 tablespoon chicken base
6 ounces frozen, cooked shrimp

Cook until vegetables are done and pasta is al dente.
Just prior to serving, add 1 tsp sesame oil.

MY COTTAGE CHEESE FLUFF

2007-07-17T09:57:00.000-07:00

4 servings 2 points each

12 oz fat-free cottage cheese
1 pkg (4 serving size) Sugar-Free Orange Jello
1 15 oz can mandarin oranges, drained
1/2 cup Lite Cool Whip

Stir Jello powder into the cottage cheese until it is evenly distributed. Stir in oranges and then fold in the whipped topping.
This is best after it sits for awhile.

I keep it handy for when I want something a little sweet in the afternoon.

My new favorite is this recipe prepared with LEMON Jello powder and pineapple with 1/4 cup Fiber One or All-Bran Extra Fiber mixed in…creamy, tart, sweet, and crunchy all in one snack!!!

GREEK SALAD

2007-07-17T09:56:00.001-07:00

2 points per serving

For two servings:

1 large tomato, seeded and chopped
1/2 English cucumber, large chop
1/2 green bell pepper, large chop
1/2 red onion, large chop
Salt and Pepper to taste
1/2 tsp oregano
2 tsp olive oil
2 tbsp red wine vinegar
2 tbsp feta cheese

Combine all ingredients and sprinkle feta cheese on top.

"KFC" Coleslaw

2007-07-17T09:53:00.000-07:00

8 servings 0 points each

1/2 cup Splenda
1/2 tsp salt
1/8 tsp pepper
1/4 cup skim milk
1/4 cup low-fat buttermilk
1/2 cup fat-free mayonnaise
4 tsp rice wine vinegar
2 tbsp lemon juice
8 cup package coleslaw mix

Combine all ingredients and allow to rest in refrigerator at least an hour or two before serving.

Hubby doesn't care for slaw but he loved this one.

BROCCOLI SALAD

2007-07-17T09:51:00.000-07:00

6 servings 2 points per serving

4 cups broccoli florettes
1 red onion, finely diced
3 tbsp Splenda
3 tbsp rice wine vinegar
4 tbsp fat-free mayonnaise
2 tbsp sunflower seeds
3 tbsp raisins

Combine all ingredients and refrigerate for at least an hour or two before serving.

MY FAVORITE SALAD

2007-07-17T09:48:00.000-07:00

This is superb made during fresh tomato season, but is still worth making even when tomatoes are so-so.,

For each serving:

1 tomato, diced
A good sprinkling of garlic powder and fine salt

Allow tomato and salt to sit for about half an hour to allow the seasoning to be absorbed by the pulp and the tomato juice to be released.

Add:
1/4 to 1/2 green pepper, chopped
1/4 sweet onion, thinly sliced
1 tsp olive oil
2 to 3 tsp red wine vinegar
1/4 head lettuce, cut fairly thin

Toss just prior to serving.

GOURMET BLUECHEESE SLAW

2007-07-17T09:42:00.000-07:00

I first ran across this salad in a copy of Gourmet Magazine several years ago and it was called “Men’s Favorite Salad”. They claimed when they made it the men would practically lick the platter clean. Well, it doesn’t go over that well with the men I know, but I converted it to a points-friendly version of the original, and I am constantly and mysteriously drawn to it every time I go to the fridge and I always eat it meal after meal until it is gone.

8 servings= 1 point each 4 servings= 3 points each/Core +

1head of cabbage, outer leaves and core removed, shredded
1 medium onion, thinly sliced
2 cups 1% low-fat cottage cheese
1/4 cup fat-free mayonnaise
2 Tablespoons blue cheese
1 teaspoon lemon juice
Salt and Pepper to taste

Combine all ingredients and allow to set in fridge for a while before serving so flavors can blend.
It is even better the next day.