Peas Dip

An excellent, easy, and inexpensive dip and tastes almost like guacamole.

1 bag of frozen peas(defrosted)
1/4 c of chopped onion
1/4 bunch of cilantro
1 T lime juice

In a blender, blend peas until it is a smooth mixture. Add onions, lime juice, and cilantro. Blend for 1 minute. Add minced jalapeno if desired.

Apricot Pork Tenderloin (or Chicken)

1 pork tenderloin, or 4 chicken breasts (about a pound)
1/2 c apricot preserves
1/2 c Mustard, any type but Dijon is best

Mix the apricot preserves and mustard together well in a bowl large enough to place the chicken. Remove half of sauce and hold to the side. Season tenderloin (chicken) with salt and pepper and place in bowl and cover with mixture. Cover and refrigerate for an hour.

Preheat oven to 350 degrees. Spray a roasting pan with non-stick roasting spray, arrange the meat. Bake for 20 minutes, turning once half way through the cooking process. Baste the meat with half of the remaining sauce and broil for 5-6 minutes. Turn again, baste again with sauce and broil an additional 5-6 minutes. Serve some sauce on the side after heating in microwave.

Makes 4 servings.

Mexican Casserole

Cooking spray
1 small white or yellow onion, small dice
½-1 green and/or red pepper, small dice
1 small garlic clove, minced
1 T fat free chicken broth
1 c cooked boneless skinless chicken breasts or cooked boneless skinless chicken thighs, shredded or diced small (Can use canned chicken)
1/4 c fat free chicken broth
3-4 t taco seasoning
1/3 c canned pinto beans or black beans or red beans or kidney beans, rinsed and drained
1/2 c diced tomatoes, canned with juice
1/2 c frozen corn
1 pkg Jiffy Corn Bread Mix
1/2 c nonfat milk or non-fat milk
1 egg equivalent Eggbeaters or similar product
2 T cheddar cheese (optional) or light cheddar cheese, shredded (optional)

Pre-heat oven to 350 degrees. Prepare a non-stick skillet, with cooking spray. Add the onions and peppers and cook until soft. Add 1 tablespoon of broth when necessary to moisten.

Add the shredded chicken, chili powder, cumin, and broth and stir until the broth is heated. Now add the tomatoes, corn, beans. Bring the mixture to a simmer and allow to reduce liquid a bit. Transfer to a one-quart casserole.

In a small bowl, prepare the cornbread according to the package. Add the cheese if using. Top the casserole with the cornmeal mixture. Place the casserole on a cookie sheet in case of overflow and place in the oven. Bake for 25 to 30 minutes. The cornmeal topping should be puffy and slightly browned.

Serve with any of the following: diced raw onion, jalapeno, shredded non-fat cheddar, picante sauce and non-fat sour cream.

Chicken Salad

This is really great. And so easy as to be ridiculous. I have never bought or used canned chicken before - not sure why - I use tuna. It just never appealed to me but I've changed my tune with this recipe. The bacon is the already made into bits and is like 50% less fat and calories. I bought it at Sam's Club.

1 can of shredded chicken (same size as tuna)
2 T bacon described above
Fat Free Ranch Dressing

Mix all together. Serve with crackers on a bed of lettuce. Very good!

Asparagus Spread

1 c low-free mayonnaise
1 c grated sharp cheddar cheese, low fat
1 large bunch asparagus, cut, microwaved until just tender, and cooled
1 T Parmesan cheese, grated

Place the mayonnaise, cheddar cheese and asparagus in a food processor. Blend until smooth.

Pour mix into a glass pie plate and bake 375 degree for 30 minutes. Remove from the oven, sprinkle the top with the Parmesan cheese. When the bubbling stops, serve with crackers and a butter knife for spreading.

Garlic Butter

Prepare a few heads of garlic at a time. It stores very well in the fridge. You can spread it on bread as is but it is also great for cooking, marinades and anywhere you might want a milder garlic flavor.

In the center of a square of aluminum foil place whole garlic pods, in tack (unpeeled). Spray well with nonstick cooking spray (I like the butter flavored but olive oil works too.)

Wrap and seal and bake at 350 for about 20 minutes. The garlic should "smoosh" easily when it is done. Let it cool until you can handle it then squeeze the cloves and collect the soft inside garlic. Can be added to butter, margerine, spray "butter", added to soups, etc.

Tex-Mex Enchiladas

8 corn tortillas
can of Wolf Brand Turkey Chili no beans
can of enchilada sauce
1/2 onion, diced
1/2 red pepper, diced
2 c fresh spinach, chopped (you could use frozen thawed and moisture removed)
1/2 c carrot, shredded
olive oil, 2 t
1/2 c each Cheese, cheddar, extra sharp cheddar, mozzarella

Spray the pan with nonstick spray. Add olive oil and cook all the veggies except spinach until tender. Add spinach and cook until wilted. Add 1/2 turkey chili and take off the fire.

Spray rectangle casserole type dish. Mix all the shredded cheeses together (save a bit to sprinkle across the finished enchiladas). Take one tortilla and put 1/8 of the cheese in then top with 1/8 of the chili mixture. Roll up and put seam down in the pan. Make the remaining tortillas.

Mix the rest of the chili with the can of the enchilada sauce then pour over the enchiladas and make sure to cover everything. Cover with foil and cook for 30 minutes at 350 degrees.

Serve with fat free sour cream and Mexican brown rice (cook 1 cup rice with 1 can of Rotel style tomatoes and 1 can water).

Healthy Version Buffalo "Wing" Nuggets

Shake and Bake, Extra Crispy Style
Chicken, skinless, boneless, and cut into bite size nuggets
Red Hot or any Cajun hot sauce (Not Tabasco - it isn't vinegary enough)
I can't Believe it's not Butter, SPRAY
Fat Free Blue Cheese Dressing
Blue Cheese crumbles, the light version

Cover the chicken with the hot sauce and marinate. Overnight is hotter than an hour would be. Drain well and pat dry on paper towels. Follow shake and Bake instructions pressing the crumbs in also. Place in fridge for an hour to allow to set.

Cook in the oven according to the instructions but half way through turn the chicken over. Cook until firm.

Sauce: Mix equal parts of butter with hot sauce. You may want to adjust according to your heat/tang sensitivity. You can either cover the chicken in the sauce or serve for dipping on the side along with the blue cheese.

Add 1 tablespoon of the blue cheese crumbles to the dressing to give it more of the blue cheese flavor.

Low-cal Homemade Blue Cheese Dressing

1/2 c low-fat mayonnaise
3/4 c low-fat blue cheese (I've only seen it in the already crumbled form)
1/2 c fat free sour cream
1/4 c fat free cream cheese
Garlic, minced very fine
Black Pepper

In a food processor add the cream cheese, sour cream and mayo and garlic and 1/4 c of the blue cheese. Process. Pour into a bowl and fold in the rest of the cheese and add pepper. Refrigerate until served.

Crock Pot Chocolate Brownie Fluff

The recipe makes a lot - a crock pot full. Served with vanilla ice cream it can probably serve as many as 16, served alone about 8-9 helpings of about 1/2 cup servings I would guess.

Crock Pot
Egg White or Egg Beaters equal to 5 eggs
1 pint fat free sour cream
1 chocolate cake mix
1 sugar free/fat free instant pudding mix
1/2 c sugar free apple sauce (one of those little one serving size)
1 c water

Spray the crock pot with nonstick spray. In separate bowl stir all ingredients together. Pour into crock pot, cover with lid and cook on low for 4 hours.

You can add a cup of chocolate chips or pecans or both if you aren't worried about the calories and fat but it is good just like this!

Artichokes

Buy artichokes that are as tightly closed as possible and the darker the green the better too. Like a flower, once the leaves start opening up they aren't as fresh and the leaves get tough. The secret is the boil - this gives the choke the flavor, then you can dip in the "butter" and not miss the fat.

The 'Choke

Just trim the end a little the stalk is actually eatable and very good like the center. If you want to trim the top you can but I usually don't bother.

The Boil

Big pot of water (pot should have a lid). Add the following to boil 4 chokes.

4 bay leaves
1-2 T cracked black pepper
4 gloves unpeeled garlic
1 t sea salt or 1 t crab boil if you want spicy
Sprig Rosemary
1 c chicken stock (non-fat, low sodium)
1 lemon cut in half

You want to boil them until you can very easily pluck a leaf off. It can take 45 minutes if they are big - or only 25 if small. You have to check-but they must be tender!

Parmesan "Toast" Chips or Cheese Cookies

These little Cheesy-Cookies are very simple and are quite lovely on a simple salad as a "crouton" topping.

As always GOOD QUALITY Parmesan grated coarsely, not fine, about 1 cup. To this add freshly ground pepper and 1 tablespoon of flour. Place by tablespoon on a baking sheet and bake for about 10 minutes in the oven at 350.

Top a salad with one cookie and it becomes very special indeed!

New Year's Eve Salad with Goat Cheese

Mixed salad greens
2 t Dijon Mustard
Granny Smith Apple, diced, spray with lemon or dip in lemon-water (so it doesn't brown)
4 oz. Goat Cheese
Sugar Glazed Pecans, chopped roughly (you can just buy these rather than making them but to make them wet the pecans and then shake them in Splenda brand brown sugar and bake until glazed. Store in air tight container.)
Good Quality Basamic Vinegar
Good Quality Extra Virgin Olive Oil
About 6-9 Melba Toast rounds, crushed fine in processor)

The goat cheese needs to be divided into 4-1/2 inch pieces that are like a small golf ball that has been squashed. (The normal recipe calls for flouring, dipping it in egg wash, then bread crumbs. I found that crushed melba toasts provided the "crunch" once baked without the added calories and fat.)

Cover cheese in the crumbs - sort of press them in -and cover well. Freeze them before baking so that when you bake them they stay together and don't melt into a puddle. Once frozen, spray with cooking spray and bake at 475 degrees on the top position in the oven for about 10-11 minutes.

While they are cooking, pull together your salad. Place pecans, greens and apple in a big bowl and dress. The dressing is Dijon mustard with oil & vinegar mixed well, pour over salad and toss to coat. When you plate you want the cheese underneath the salad sort of like a surprise!

A hint on the pecans. I chopped them up so that a mere tablespoon in a salad seems like a lot more when you are eating the salad.

Healthy Cheesecake Minis

Filing:
8 oz fat-free cream cheese
2/3 c egg beaters
1 c Splenda for baking
1 T lime juice
pinch salt

Pre-made mini 6 to a package graham cracker crusts.

Place all in food processor and process until smooth. Pour equally into between 6 crusts. Bake at 350 degrees for about 25 minutes (firm-not hard-just not jiggly). Once cool refrigerate.

BBQ Shrimp Cajun Style

This is something that we used to eat in New Orleans when we lived there. I have never seen it on any other menu in any other place other than Louisiana...and they don't share the recipe so I had to figure it out myself. Since we live near the ocean it is easy to get the biggest freshest shrimp with head on-not so for others-but it is a very important part of the dish.

2 lbs shrimp
1 lb butter
1 c olive oil
garlic, rosemary
Black Pepper

Shrimps, head-on unpeeled, in a deep baking dish. They can be crammed in but only one layer please. Sprinkle the rosemary and crushed garlic around. The butter cut it in to pieces and placed around and on the shrimp. Pour the olive oil all over the top-you need not use the entire cup but do drizzle all over.

Now, this is the difficult part and I cannot stress this enough - you must do this to get the sauce right. COVER ALL THE SHRIMP VERY VERY (VERY) heavily with regular black pepper. This is the key to the entire dish.

Bake at 350 degrees until the shrimp are done (pink and firm)and serve in the middle of the table with a lot of good French bread for dipping into the butter/oil sauce.

You have to let it cool or it will burn your hands trying to peel it.

Calories: too numerous to count

Potato Latkes

1 lb Potatoes, peeled and grated
1 Onion, grated
2-1/2 T whole wheat flour
2 Egg Whites (egg beaters style)
1/2 t Salt
1/8 t pepper
Cooking spray
1/4 c oil

In a small bowl, combine first 6 ingredients until blended. Spray pan with non-stick cooking spray then heat 1/8 cup of oil in a fry pan. When the oil is hot, scoop a heaping tablespoon of latke batter into oil. Continually turn latkes over until they are brown on both sides and potatoes are cooked. Remove latkes from pan and place on dish with paper towels for draining. Repeat with remaining latkes until all the batter is used adding oil as needed and allowing to get hot. Place in hot oven for about 5 minutes to firm and crisp.

Serve with fat free sour cream and/or apple sauce.

Indian Chickpeas

can chickpeas
2 t oil
1 onion, chopped
1 cinnamon stick
1 garlic cloves, squashed
1 t fresh ginger, chopped
1 green chili pepper, finely chopped
2 t ground coriander
3/4 c of chopped tomatoes (from a can)
1 t garam massala
1 T cilantro, chopped

Spray a frying pan with non-stick spray and add 2 t oil, fry onion until golden. Add cinnamon stick (or cloves) and cook a few seconds. Add garlic, ginger, chili pepper,
ground coriander and cook 5 minutes, stirring. Add tomatoes, with the juice and cook until all liquid has evaporated.

Add the chickpeas to the pan, mix well, cook 5 minutes. Add water if too dry and simmer for 25 minutes, until all the liquid is gone. Sprinkle with the garam massala and cilantro.

Lighten Up!

Light Basil Pesto:
Mix 2 cups packed fresh basil leaves, 3 tbsp grated fresh Parmesan cheese, 3 cloves garlic and 1/2 cup chicken broth in food processor bowl or blender jar. Cover and process until smooth.

No-Fat Oven Roasted Garlic:

Cut off top of garlic bulb. Spray with no-stick cooking spray like Pam. Wrap in aluminum foil. Roast garlic until softened. Add roasted garlic to mashed potatoes, meat gravies and soups/stews. Roasted garlic is also perfect for making garlic toast or to "butter" your bread.

Corn Muffins:

Use chicken broth instead of milk when preparing your favorite corn muffin mix. Follow package directions, substituting an equal amount of broth for milk.

Moist and Savory Stuffing:

Use broth instead of water when preparing stuffing mix or scratch recipe. Substitute an equal amount of chicken broth for water in your stuffing preparation.


Fat-Free Sun dried Tomatoes:
Soak dry-pack tomatoes in hot chicken or vegetable broth. Add tomatoes with some of the liquid to salads and pasta dishes — you'll never miss the oil. This trick also works well when re-hydrating dried fruits such as apricots, raisins, dried fruit blends, cranberries, and cherries, for a savory dish like soup, stuffing, or rice pilaf.

Italian Salad Dressing:
Cut half the fat by using a package of dry Italian salad dressing mix and substituting seasoned chicken broth with roasted garlic for half of the oil. Chill until thickened.

Hamburger Patties:
Make your hamburger patties plumper and juicier by adding 1/4 cup beef broth and 1/4 cup seasoned dry bread crumbs for every pound of ground beef. Also great with ground turkey.

Cranberry Trifile

You will need a large glass container to arrange the trifle in - I used one on a pedestal.

While you make the 2 liquid ingredients thaw the pound cake, cut it into thirds and then cubes - keeping each third separate since you will make three levels.

Make sugar-free, fat-free vanilla pudding, once made fold in about 1 1/2 cups fat free cool whip. Set aside.

Grate the peel of two oranges and place in boiling pot. Cut all the peel and pith from the oranges then cut the slices from the orange then squeeze the juice out. Toss the skin etc. Add one bag of cranberries and 1 cup Splenda and bring to a boil. The berries will pop as they cook. Add 1/8 teaspoon of ginger, 1/4 teaspoon cinnamon and 1/8 teaspoon allspice. It takes about 15-20 minutes. Cool to about room temp. before the next step.

Once it is all ready it is time to compile. Place 1/3 of the cake in the bottom, pour 1/3 cranberry mixture over that and then 1/3 whipped pudding mixture over that. Continue until last layer is done. I sprinkled a couple of raw cranberries on top to pretty it up.

Healthy Green Beans

lb fresh beans prepped for cooking
chicken broth, as needed
1 T Better than Bullion HAM flavor
2 t Thyme
2 t - 1 T Olive oil
1 bay leaf
l Red Onion, sliced thin
1 clove garlic

Saute sliced onion in a little less than 1 tablespoon of the oil with a clove of crushed garlic. (I also sprayed the pan with nonstick spray). Cook the onion until carmelized and then sprinkle with the thyme and set aside. In a pot place the beans, bay leaf and bullion and enough chicken broth to just cover the beans. Boil until the consistency you desire - I like them soft.

Once beans are done, discard the broth and the leaf and add beans to the onion and toss.

Serve.

Starbucks Style Vanilla Milk

1 cup non-fat milk
1/2 to 1 t vanilla (to taste)
1 packet Splenda

Microwave until very hot. Add 10 mini marshmallows and nuke again for a few seconds or top with 1-2 tablespoons of whipped cream.

Crab Wontons AKA Crab Rangoon

cooking spray
2 tsp olive oil
2 medium garlic cloves, minced
2 medium scallions, minced
2 T snow peas, chopped
6 oz canned crab meat, drained
4 oz light cream cheese
2 t low-sodium soy sauce
24 items wonton wrapper(s), half of a 12 oz package

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray. Heat oil in a small skillet over medium-high heat. Add garlic, scallions and snow peas and saute until just tender, about 2 minutes. Remove from heat and stir in crab meat, cream cheese and soy sauce with a wooden spoon; mix gently to combine.

Place wonton wrappers on a flat surface. Drop crab mixture by teaspoonfuls onto the center of each wrapper. Dip a finger into water and use it to moisten edges of wrapper; fold over one corner of wrapper to make a triangle and press sides together to seal.

Transfer filled wontons to prepared baking sheet and coat with cooking spray. Bake until wontons are golden brown, about 15 to 20 minutes. Yields 4 pieces of crab rangoon per serving.

Serve with reduced-sodium soy sauce mixed with chopped scallions or prepared sweet-and-sour or duck sauce, if you want.

Hummus

When you serve it pour just a touch of good quality olive oil on the top and a black olive.
Serve as an appetizer along with cucumbers and pita bread.

15 oz can garbanzo beans, drained
2 cloves garlic
2 T lemon juice
1/2 t ground cumin
2 T Tahini
1/4 c chopped fresh Italian parsley, stems removed
Salt

Place garlic and parsley in a food processor, and chop fine. Add garbanzo beans, salt, cumin and lemon juice and tahini, process until smooth. Use bean liquid to thin if necessary. Serve with baked tortillas, vegetables or toasted pita bread.

Crock Pot Chicken

4 bone-in chicken breast halves (remove skin)
1 1/2 c cubed potatoes
1 1/2 c baby carrots
1/2 med onion, coarsely chopped
1 pkg Chicken Gravy Mix
1/2 c water
1/2 t Thyme
1/8 t Ground Sage
1/2 t Salt
1/2 c non-fat sour cream

Rinse chicken and pat dry. Place potatoes, carrots and onion in slow cooker. Top with chicken, overlapping slightly. Mix the Gravy Mixes, thyme, sage and salt in small bowl. Pour mixture over chicken and vegetables. Cover. Cook for 8 hours on LOW or 4 hours on HIGH until chicken is cooked through and vegetables are tender.

Place chicken and vegetables on platter or in large bowl. Whisk sour cream into drippings in pot; pour over chicken and vegetables.

Corn Chowder

Add a salad and some good bread and it's a meal! This is a fast recipe using frozen corn but if you want to take the time to roast the corn and/or caramelize the onions in a skillet first go ahead.

10 oz package frozen whole kernel corn
1/2 c cubed, peeled potato
1/2 c chopped onion
1/3 c water
1 t instant chicken bouillon granules or ham bouillon
1/8 t pepper
1 1/2 c fat-free milk
2 T non-fat dry milk powder
2 T flour
1/4 c fat-free milk
1 T cooked turkey bacon pieces or package bacon bits
shredded Cheddar Cheese

In a large saucepan, stir together potato, onion, water, chicken or ham bouillon, and pepper. Bring to boiling; reduce heat. Cover and simmer about 10 minutes or just until the corn and potatoes are tender, stirring occasionally, then add corn. Heat for a few minutes then stir in the 1-1/2 cups milk.

In a small bowl, stir together dry milk powder and flour. Gradually stir in the 1/4 cup milk until mixture is smooth. Stir milk-flour mixture into corn mixture in saucepan. Cook and stir until mixture is thickened and bubbly. Cook and stir for 1 minute more.

To serve, ladle into soup bowls. Sprinkle with bacon pieces and a little fat free cheese. (If you would rather not use either of these sprinkle with a little paprika and/or cilantro.)

Makes 4 side-dish servings.

Nutritional Claims Explained

You really have to know and understand this information if you want to know what you are eating and control your diet - so here goes:

Low ...
-fat: Contains no more than 3 grams of fat per serving. Tip: Watch portion size. If the claim is based on choosing a serving such as 8 crackers and you eat twice that amount, then the product would no longer be low in fat.
-calorie: No more than 40 calories per serving
-cholesterol: No more than 20 mg per serving
-sodium: No more than 140 mg per serving

Low in saturated fat: Contains no more than 2 grams of saturated fat and not more than 15% of the calories are from saturated fat. Tip: This doesn’t mean a food is low in total fat.

Fat- free: Contains no more than 0.5 grams total fat and not more than 0.2 grams saturated fat and 0.2 grams of trans fat.

"Free": For example: Calorie-, fat-, or sodium-free. The food contains and insignificant amount of that specific item. Be aware though that eating double, triple of more or that food may negate the "Free" element.

Trans fat free: Contains no more than 0.2 grams of trans fat. Tip: This doesn’t mean a food is low in total fat.

Cholesterol free: No more than 3 milligrams of cholesterol per 100 grams of product and it must also meet the definition of “low in saturated fat” which doesn’t mean it is low in total fat. Tip: Cholesterol is only found in animal products such as dairy and meat products as well as some fish and shellfish. All plant products are “naturally” cholesterol free.

Low calorie: No more than 15 calories per serving. Tip: Many low calorie foods may also be low in nutrients.

Calorie reduced: No more than half the calories of the same food in its usual state or 25% lower fat. Tip: This doesn’t mean a food is low calorie!

Light: The term “light” on a label can have many different meanings. For example, light can refer to the colour, texture or taste of the food and have nothing to do with its calorie content. If “light” is part of the common name of the food (i.e. Light Microwave Popping Corn, Light Mayonnaise Dressing) then the product has to be lower in calories than the same product not marked light (i.e. Regular Microwave Popping Corn, Regular Mayonnaise Dressing). This must be clearly stated on the label, for example, 50% of the calories of our regular mayonnaise. Tip: If the term light is not defined on the label, assume it has nothing to do with fat or calories. BUT Basically "Light" food contains 33% less calories or 50% less fat than the regular version (and may contain 50% less sodium).

Lean: The seafood, meat or poultry contains less than 10 g total fat, 4 g saturated fat and 95 mg cholesterol per 3 ounce serving.

Extra Lean: The seafood, meat or poultry contains less than 5 g total fat, 2 g saturated fat and 95 mg cholesterol per 3 ounces servings.

Strawberry Mousse

1 pkg fat free cream cheese & 1 teaspoon vanilla

Beat these together until well blended and set aside.

1/2 c boiling water
1 4-serving pkg Strawberry flavored sugar-free low calorie Jell-O
1/2 c cold water
2 c fat free whipped topping
2 c sliced strawberries

Stir gelatin into boiling water until dissolved completely. Add cold water and stir until slightly thickened. Gradually add the cream cheese mixture and beat until blended then gently stir in 1 1/2 cups of the topping and the strawberries.

Spoon into dishes and refrigerate for about an hour if you can take it. Top with a dollop of the remaining whipped cream.

Mushroom "Nachos"

16 large fresh mushrooms, stems removed
Olive oil spray
1/4 t chili powder
1/2 c fat-free refried beans
8 cherry tomatoes, quartered
1/3 c reduced-fat shredded Cheddar cheese
16 black olive slices

Preheat oven to 350º F.

Put mushrooms stem side down on a nonstick baking sheet. Lightly spray tops with olive oil spray. Sprinkle with chili powder. Turn mushrooms over and spread 1 teaspoon beans over cavity of each mushroom. Place a cherry tomato cut side up on beans; slightly press tomato into beans to secure it. Sprinkle with cheese and top with olive slices.

Bake for 10 minutes, or until warmed through.

PER SERVING Calories 31Total Fat 0 g Fiber 1 g

Tomato & Goat Cheese Sandwich

A couple of tips: freshly ground pepper makes a world of difference, as does good quality balsamic vinegar.

4 ounces goat cheese, softened
8 slices sourdough bread about 1 inch thick (1 ounce per slice)(or some rustic type bread)
2 large ripe tomatoes
2 sprigs of fresh oregano or fresh basil
Freshly ground pepper
Balsamic vinegar
Scant 1/4 teaspoon extra-virgin olive oil (optional)

Slice cheese into eight pieces and spread on bread. Remove and discard seeds from tomatoes, then cut tomatoes into 1/4-inch slices, then put the tomatoes on cheese. Sprinkle with oregano leaves. Grind pepper over each sandwich and drizzle sparingly with vinegar. Top each sandwich with about 3 drops olive oil.

PER SERVING: Calories 249 Total Fat 8 g Fiber 3 g

Tomato Salad

Tomatoes
GOOD quality Balsamic Vinegar - flavored if you wish
GOOD quality Olive Oil - flavored if you wish
Sea Salt
Peppercorn, freshly ground

Use a clean mason jar to make this salad. Drop into mason jar tomatoes chopped into chunks. Sprinkle with sea salt & pepper. Add enough vinegar that the tomatoes are about half way covered and then add oil. Amounts of these will be according to how much tomato you use. Remember: use more vinegar than oil. The oil should be used sparingly. I made this with cinnamon flavored vinegar and a berry flavored olive oil and it was superb. I also have made it with basil flavored olive oil and tarragon flavored vinegar.

Place lid on tightly and shake vigorously. Let stand at room temperature and serve at room temp.

Crazy Soup

Prep work is the most time consuming. Each person will choose to add or not to their bowl of soup. Gives everyone the ability to make it to their unique tastes. I choose the garnishes according to what's available fresh, how I feel (Mexican, Italian, etc.)

Heat sufficient quantity of chicken stock for serving guests. The best on the market I think is Wolfgang Puck's Chicken Stock.

Garnishes:
Crushed baked tortilla chips Jalapeno, Diced Fine
sour cream
Avocados, diced
Chopped green onion or diced red onion
Shredded low fat Monterrey jack cheese or crumbled Mexican Queso Fresco
Lime wedges
Cilantro, fresh chopped
Tomatoes, diced
Cumin Powder
Red Pepper, flakes

Chicken breast halves, cooked and diced.

Anything you like! Let your imagination go CRAZY!

Delicious Popovers

1/2 c plus 2 T self rising flour
2/3 c skim milk
Egg whites (in a carton type equal to 2 eggs-usually a little more than what the container says)*
1/4 c cheddar-sharp, Colby’s 75% reduced fat
2 T Parmesan (fresh not canned!)
pinch cayenne pepper
1/4 t ground pepper

Preheat oven to 450 degrees. Whisk all ingreds together except cheddar. Divide batter into 4 muffing tins and sprinkle cheddar on top. Bake for 15 minutes, lower temp to 350 degrees 15 minutes longer. I have also made it with the cheese mixed in - works fine that way too.
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Breakfast Popovers

Same ingreds minus cheeses, pepper & cayenne. Add instead pinch of cinnamon and packet of splenda.

*can use eggbeaters but double the instructions for what one large egg equals in other words equal to 4 eggs instead of 2 eggs should be put into the batter.

Artichoke & Hearts of Palm Side Dish

8 oz canned artichoke hearts, canned in water
8 oz hearts of palm, drained
2 T fat free or low calorie Italian salad dressing
3 T canned pimento
1/2 medium lemon

Quarter artichokes and slice hearts of palm into 1/2 inch circles and place both in bowl. Sprinkle chopped pimentos on top. In a dish, squeeze the juice from the lemon and mix with 2 tbsp of Italian dressing. Pour over the artichokes and hearts of palm. Marinate at least an hour.

Cucumber Salad

1 cucumber
1/3 cup white vinegar
1/3 cup water
2/3 tsp salt

Peel cucumber and slice into circles. (To give the cucumber slices a scalloped edge, score thepeeled cucumber with a fork lengthwise before slicing.)

Mix remaining ingredients and pour mixture over cucumber slices which have been placed in a bowl. Cover and let sit in refrigerator for a day before serving.

Optional - add some sliced onions or sprinkle with splenda or sugar (LIGHTLY) for a touch of sweet to the vinegar.

This recipe will stay fresh for a week at least and it has zero points!

Asparagus Guacamole

Don't get me wrong, I like this and I like asparagus and it is very low fat. But please don't expect it to taste like buttery smooth haas avacado guacamole!

2 cups (approximately 1 pound) chopped lightly steamed asparagus*
1 tablespoons fresh lime or lemon juice
3 tablespoons chopped onion
1 cup tomatoes, chopped and skinned
3/4 teaspoon salt,
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 garlic clove, pressed or minced
1/4 cup Picante sauce or 1/4 cup green chiles
1/3 cup light (of fat free) sour cream
2 tablespoons cilantro, minced

*If you're using frozen asparagus spears, it is not necessary to steam them, just thaw to room temperature. Or you can use 1 15 ounce can of spears, drained.

Combine all the ingredients in a blender and blend until smooth. Transfer to a bowl. Cover tightly and refrigerate several hours or overnight before serving.

Flavored Fat Free Mayo

Roasted Red Pepper Mayonnaise
1/2 c fat-free mayonnaise
1/4 c finely chopped roasted red pepper
1 T chopped fresh parsley

Lemon Mayonnaise
1/2 c fat-free mayonnaise
1-1/2 t fresh lemon juice
1 t freshly grated lemon peel
pinch ground black pepper

Ginger-Sesame Mayonnaise
1/2 c fat-free mayonnaise
2 small green onions, finely chopped
1 T chopped fresh cilantro
1 t minced, peeled fresh ginger
1/4 t Asian sesame oil

Chutney Mayonnaise
1/2 c fat-free mayonnaise
1/4 c mango chutney, finely chopped
1 T chopped fresh cilantro

Basil Mayonnaise
1/2 c fat-free mayonnaise
1/4 c chopped fresh basil
1/8 t ground black pepper

Chipotle Mayonnaise
1/2 c fat-free mayonnaise
1 finely chopped chipotle chile in adobo
1 t adobo sauce
1/4 t ground cumin

Pesto Mayonnaise
1/2 c fat-free mayonnaise
1 T plus 1 teaspoon pesto in a jar

Horseradish Mayonnaise
1/2 c fat-free mayonnaise
1 T bottled white horseradish
1 t fresh lemon juice

Pickled Jalapeno Mayonnaise
1/2 c fat-free mayonnaise
1/4 c chopped fresh cilantro
1 to 2 pickled jalapenos, finely diced

Reuben Casserole

This is like a Reuben sandwich but and you decide how much your "sandwich" should have of each ingredient.

1 can drained & rinsed sauerkraut WELL
1/2 lb. thin sliced corn beef or pastrami - low fat from the deli
1 1/2 c. shredded low fat Swiss cheese or use non-fat slices
Non-fat thousand island dressing
Rye Bread cut into cubes

Spray quart casserole dish with non-stick spray and spread drained sauerkraut in bottom. Add corn beef and then cheese. Spread the dressing. Top with the cubed bread.

Bake 30 minutes at 350 degrees.

Mushroom Patê

You can use whichever kind of mushroom makes you happy but portobello, crimini, or shiitake mushrooms are all excellent choices and each has a distinct flavor of its own. But plain old button mushrooms will work just fine in this low-calorie spread.

2 T finely chopped onion
Nonstick Cooking Spray
2 T all-purpose flour
3 T dry sherry (or use cooking sherry)
Water
1/4 t salt
1/8 t pepper
1/8 t ground nutmeg
1 1/2 c mushrooms, finely chopped
1/8 c toasted walnuts, chopped
1 T snipped fresh chives
1 - 2 c apple slices
Belgian endive leaves or crackers

Spray 1 quart microwave-safe casserole with a lot of nonstick cooking spray and add onion and cover. Microwave, on high for 2 minutes. Mix together flour and sherry until smooth then add sherry/flour, salt, pepper, nutmeg, and mushrooms to the onions. Microwave, covered, on high for 4 to 5 minutes more until onion and mushrooms are tender, stirring once (add a little water if too thick but the mushrooms should give off a lot of liquid). Cool slightly.

Transfer 1/2 cup of mushroom mixture to a blender container or food processor bowl. (Set remaining mushroom mixture aside.) Cover and blend or process until smooth. Combine blended mushroom mixture, reserved mushroom mixture, walnuts, and chives in a serving bowl. Cover and chill for at least 6 hours or up to 3 days. Serve with apple slices, Belgian endive leaves, or crackers. Makes about 1 cup (16 servings).

Simple Low-Fat Enchilda Sauce

2 c non-fat chicken broth
4 poblano peppers*
8 oz Fat Free Sour Cream

Place the chicken broth into a blender along with the poblanos and sour cream. Puree until smooth and set aside. Pour the pureed poblano mixture into the skillet and lightly simmer for 10 minutes. Now you can use the sauce to make some enchiladas!

*Roast the peppers or buy the dried and re-hydrate.

Great Fake Fried Chicken

2/3 cup honey mustard dressing (or make your own by mixing mustard & honey)
1 cup cornflake crumbs
1 pound uncooked boneless, skinless chicken breast, four 4 oz pieces

Preheat oven to 425°F.

Place corn flake crumbs in a shallow bowl and place the honey mustard in a bowl reserving about 1/3 cup to serve with the chicken. Dip chicken breasts into dressing, then corn flake crumbs. Place into shallow baking pan coated with cooking spray. Bake until chicken is golden and no longer pink, about 15 minutes.

Drizzle remaining dressing mixture (the 1/3 cup that was set aside) over chicken breasts and serve.

Taco Soup

15 oz canned black beans
15 oz canned pinto beans
15 oz canned kidney beans
20 oz canned tomatoes with green chilies
1 serving(s) Ranch Dressing Pkg 4 oz
1 oz reduced-sodium taco seasoning
32 oz fat-free, reduced-sodium chicken broth
3 servings Boca Ground "Meat"

Heat on stove top until boiling. Reduce heat and simmer 30 minutes. Serve with sides for garnishing: fat free sour cream, fat free cheese and baked tortillas.

Crock Pot Chicken & Stuffing

1 lb boneless skinless chicken breasts. About 4 small pieces.
1 box Stove Top Stuffing mix (I used savory herb)
1 jar Heinz Fat Free Chicken gravy
1 c chopped celery
1 c chicken broth

Spray the bottom of the crock pot with nonstick cooking spray and lay the chicken at the bottom. Pour the broth over the chicken. In a bowl, mix together the dry stuffing mix, celery, and gravy until slightly moistened. Heap over the chicken in the crock pot. Cook 6-7 hours on low.
Serves 4 at about 340 calories a serving or 7 points for WW.

Pumpkin Fluff

15oz can pumpkin
1 pkg. fat-free sugar-free vanilla pudding
1 c. skim milk
8 oz. container fat free Cool Whip
2 tsp. pumpkin spice

Using a mixer, blend pumpkin with dry pudding mix and milk. Fold in Cool Whip. Chill.

Apple Crumble

1 reduced fat graham cracker crust
5 c granny Smith Apples, peeled & chopped
3/4 c brown sugar (if you use Splenda brown sugar the points/calories go down!)
3 T flour
1 1/2 t vanilla extract
8 oz fat free sour cream
1/4 c unflavored dry breadcrumbs
2 T sugar (Splenda cooking sugar works fine)
I can't Believe It's Not Butter spray

Preheat oven 400 degrees. Combine apples, brown sugar, flour, extract and sour cream. Pour mixture into crust. In another bowl combine breadcrumbs, sugar and toss and then spray with "butter" and toss again. Sprinkle this over the top and bake for 40 minutes. Cool to serve.

Yield is 8 it really is. About 3 points per serving for WW and 245 calories/3 grams of fat.

Healthy Version on Haystacks

Fiber One Haystacks

1 “cashier size” Hershey bar
1 cup peanut butter – I used reduced fat
1 cup Fiber One cereal

Place the peanut butter in a microwavable dish and add the chocolate by breaking it into pieces and standing the pieces in the peanut butter. Microwave for 30 seconds, stir, and continue to microwave and stir in 10 second intervals until creamy. Add cereal and stir. Place "haystack" spoonfuls on waxed paper and chill.

(WW: 1 "haystack" is one point but 2 are 3 points!)

Stuffed Mushrooms

olive oil cooking spray
1 pound button mushrooms, about 24 large mushrooms
1 tsp olive oil
1/4 cup onion, chopped
1/4 cup sweet red pepper, chopped
10 oz chopped frozen spinach, thawed and drained
2 1/2 slice whole-wheat bread, chopped into bread crumbs
1 tsp Cajun seasoning
1/4 tsp ground turmeric

Preheat oven to 350°F. Lightly coat a jelly roll pan with cooking spray. Remove mushroom stems from caps and finely chop stems; reserve caps and set aside.

Heat oil in a large skillet over high heat. Sauté mushroom stems, onion, pepper and spinach until tender, about 5 minutes. Remove skillet from heat and stir in remaining ingredients until well-combined.

Stuff each mushroom cap with 2 tablespoons of filling mixture. Place mushrooms on baking sheet. Bake, uncovered, 15 minutes; serve warm.

Yields 2 mushrooms per serving.

(Note: The mushrooms can be stuffed in advance, covered, refrigerated and then baked later in the day to save on last minute preparation time.)

Emergency Fat Free Whipped "Cream"

This will not "keep" so make close to time you want to use it and don't make more than you can use!

1/2 c. instant dry milk
1/3 c. cold water
2 Tbsp. lemon juice
2 Tbsp. sugar Dry sugar substitute equal to 1/4 cup sugar (optional)
1/2 tsp. vanilla extract

Combine dry milk and cold water. Refrigerate for 30 minutes. Beat chilled milk mixture at high speed for 4 minutes. Add the lemon juice to the whipped milk. Continue beating at high speed for 4 additional minutes. Stir the sugar and sugar substitute together. Continue beating the whipped milk, and gradually add the sugar/sweetener mix to the whipped milk while it is being beaten. Add vanilla and beat until well-blended. Refrigerate immediately and keep chilled until used.

Pineapple Pie

3-1/4 cups fat free whipped topping
16 oz. container pina colada flavored yogurt
1 cup crushed pineapple, drained well
1 ready-made graham cracker pie crust

In a large mixing bowl, mix together whipped topping, yogurt and pineapple. Add to crust. Cover tightly. Freeze overnight.

Fruit Cheese Dip

4 oz. Fat Free cream cheese
1/2 cup Fat Free sour cream
1/2 cup sliced strawberries
2 tsp. honey
1 tsp. lemon or lime juice
1/2 tsp. vanilla extract

In a food processor or blender, combine all ingredients and process until smooth.

VARIATIONS: substitute 3/4 cup fresh or frozen raspberries for the strawberries; or use chopped fresh mango and orange juice instead of strawberries and lemon juice.

Stuffed French Toast

6-1" French Bread slices (French Bread has no fat)
4-5 T Fat Free Cream Cheese
2 T Orange Marmalade
3/4 c Egg Whites (from the carton)
3/4 c Fat Free Milk
Sprinkle of Cinnamon or 1/4 t vanilla

Mix the cheese with the marmalade. Use a knife to slice a pocket into each piece of the French bread - but be careful not to cut all the way through. Fill the pocket with some of the cream cheese mixture. Beat the egg whites and milk with your choice of "spice" then pour over the stuffed bread. Let soak until the bread is saturated.

Spray your pan with nonstick type spray and cook the bread slices until golden brown on both sides. Serve with sugar-free syrup.

BBQ Pork Pasta

2 cans diced tomatoes
1 scant T brown sugar
sprinkle red pepper or to your taste
sprinkle dehydrated onion flakes
About 3-4 oz pork tenderloin
2 cups cooked pasta

Mix first ingredients and pour over pork. Bake at 350 until pork is done and tender. Let pork cool enough to pull apart with two forks. While pasta is hot mix the pulled pork, sauce and pasta together and serve. About 2 large servings.

Blender Avocado Soup

1 ripe avocado 1/2 cup cilantro
2 cups chilled water
1 1/2 T lime juice
1/2 sour cream (fat free if you wish)

Add all into blender and process until smooth. Transfer to bowls and garnish with one (or more) of following as you wish: Diced, seeded watermelon crab meat cilantro leaves diced red onion. Yield: 4

With regular sour cream: 180 cal/14.5 g fat/2 g fiber

King Ranch Chicken

When I meet someone who has never had King Ranch Casserole, I just plain feel bad for them. But I feel bad for myself when I realized the original version is so high in sodium and fat that I couldn't include it in my diet any longer!

Here is a lower calorie version of the original. This is an easy way to serve a great Mexican style dish at home that takes so little time, especially if you use left over chicken and still can be worked into a healthy diet. I personally prefer corn tortillas but it works with flour - but use whole wheat to keep it healthier.

1 lb. cooked chicken breast, diced (or shredded)
12 corn tortillas (you may use whole wheat flour)
1 cup fat-free cheddar cheese, shredded
1 cup part-skim mozzarella cheese, shredded
1 can reduced-calorie cream of chicken soup (Low sodium if possible)
1 can reduced-calorie cream of mushroom soup (Low sodium if possible)
1 can Rotel Tomatoes (or like brand)

Preheat oven to 350 degrees. Prepare casserole dish by spraying with nonstick cooking spray. Mix remaining cheeses together and set aside. In a large bowl, mix together both cream soups and tomatoes. Blend well and set aside.

Put a few tablespoons of soup mixture in bottom of casserole. Tear corn tortillas into pieces arrange one layer of tortilla pieces on bottom of prepared casserole dish. Top that with 1/2 of chicken, 1/2 of soup mixture, 1/2 of cheeses. Repeat. Top with rest of cheese, spray with cooking spray and bake for one hour.

Serves about 8.

Pineapple BBQ Flank Steak

This is a Weight Watchers Crock Pot receipe but it is an easy dish and it turns out very well.

2 medium sweet potatoes, peeled & shredded
1-pound flank steak, well trimmed
1 small onion, finely chopped
8-ounce can crushed pineapple in juice
1/2 cup reduced-sodium chicken broth
1 teaspoon ground dry ginger
1/4 cup reduced-sodium jarred barbecue sauce
1 tablespoon honey
2 teaspoons Dijon mustard
salt & ground pepper to taste

Place potatoes in the slow cooker. Lay steak on top. In a large bowl combine remaining ingredients and pour this mixture over the steak. Cover and cook on high until the steak is tender enough to shred, using two large forks, about 6-7 hours.

Makes 4 servings, about 1 cup each.POINTS® value per serving: 7

Triple Fudge Brownies

4 oz fat-free sugar-free instant chocolate pudding and pie filling mix
1 package dry mix chocolate cake
2 cup semi-sweet chocolate chips
2 tsp powdered sugar, optional

Prepare pudding according to package directions. Whisk in cake mix. Stir in chocolate chips. Pour into greased 15x10 inch pan.

Bake at 350 for 30-35 minutes or until the top springs back when lightly touched. Dust with confectioners sugar if you want to be fancy.

Point Value - 2
48 Servings(!)

Crock Pot Pineapple Chicken

6 breast uncooked boneless, skinless chicken breast
1/8 t black pepper
1/8 t paprika
20 oz canned unsweetened pineapple chunks
2 T Dijon mustard
2 T low-sodium soy sauce
1 clove garlic clove

Place chicken in the crock pot. In a small bowl combine drained pineapple tidbits, mustard, spices and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours (if you need to go for the day) or HIGH 3-4 hours. Yield: 6 Servings

Basic for Pasta

This is your base then you can make decisions on adding extra ingredients.

Serves 4 to 6

1 can of tomatoes - whole or diced
Anchovy, 1 - use the tube type if you want - it makes no difference in taste
pound linguine
Salt
4 tablespoons extra-virgin olive oil
1/2 cup finely grated Parmesan, plus more for serving (PLEASE USE THE REAL THING)

Cook linguine in a large pot of boiling salted water until al dente, according to package instructions. Drain; return to pot.

In a large skillet add the tomatoes, anchovy and heat through - the anchovy will "melt" into the tomatoes - trust me - it works. Pour the cooked linguine into the tomotoes, add the olive oil, 1/2 cup Parmesan. Sprinkle with chopped basil right before serving. Divide among bowls, and serve immediately with more grated Parmesan, as desired.

Per serving: (based on 6 servings) 467 calories; 16 grams fat; 15.4 grams protein; 66.6 grams carbohydrates

NOW the fun part - add any one or more of the following along with the tomatoes. OR whatever you think would be good or have leftover in the fridge!

capers, onions, chicken, artichokes, heart of palm, shrimp, chives, broccoli, asparagus (Almost any veggie), pine nuts, goat cheese

You get the idea~

Crockpot Pork with Cranberries

1 (2-1/2 lb) boneless pork shoulder roast
1 c sweetened dried cranberries
1/2 c chicken broth
1/2 c cranberry juice cocktail
1/2 t salt
1/8 t pepper
2 T cornstarch

Trim fat from pork shoulder roast. Place in 3-1/2-4 quart slow cooker. Combine cranberries, broth, 1/4 cup of the cranberry juice cocktail, and salt and pepper in a small bowl. Pour over roast. Cover and cook on low for 7-9 hours.

When done, place roast on platter and cover with foil to keep warm. Pour juices from crockpot into medium saucepan. Combine remaining 1/4 cup cranberry juice cocktail with cornstarch in small bowl and mix well. Add to juices in saucepan and cook and stir until thickened and bubbly, about 3 minutes. Serve with pork roast. 6 servings
Calories: 330

Italian Style Baked Fish

1/4 cup Italian seasoned bread crumbs
2 tablespoons each grated Parmesan cheese & grated Romano cheese (or just 4 T of one)
1/4 teaspoon garlic powder
1/2 teaspoon salt, or to taste
1 pound orange roughy fillets or other mild white fish like tilapia
Pam Type Spray
1 tablespoon chopped fresh parsley


Preheat oven to 400 degrees F. Coat a medium baking dish with non-stick cooking spray.

In a shallow bowl, mix bread crumbs, Parmesan cheese, Romano cheese, garlic powder, and salt.
Spray both sides of orange roughy fillets with pam type cooking spray and dredge in the bread crumb mixture. Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley. Bake in preheated oven 10 to 15 minutes, or until the fish flakes easily with a fork.

Baked Garlic Parmesan Chicken

Yield: 6

2 tablespoons olive oil
1 clove garlic, minced
1 cup dry bread crumbs or use Japanese bread crumbs (panko)
2/3 cup grated Parmesan cheese
1 teaspoon dried basil leaves
1/4 teaspoon ground black pepper
6 skinless, boneless chicken breast halves

Preheat oven to 350 degrees F. Lightly grease a 9x13 inch baking dish.

In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.

Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Amount Per Serving
Calories: 294
Total Fat: 11.6g
Cholesterol: 76mg
Sodium: 421mg
Total Carbohydrates: 13.8g
Dietary Fiber: 0.6g
Protein: 31.5g

Apricot Chops

Yield 4

1 tablespoon olive oil
4 (1 inch thick) bone-in pork chops
salt and pepper to taste
1 cup apricot jam
1 cup Catalina salad dressing
1 (1 ounce) package dry onion soup mix
1 garlic clove, crushed

Preheat oven to 400 degrees F.

Heat oil in frying pan over medium-high heat. Season pork chops with salt and pepper; cook 2 to 3 minutes per side until well-browned.

Stir jam, salad dressing, onion soup mix, and garlic together in a bowl until well-blended. Place chops in a 9x13 inch baking pan lined with foil, and cover with apricot mixture.

Bake in preheated oven approximately 40 minutes, until internal temperature has reached 160 degrees F or pork is no longer pink in the center.

Amount Per Serving
Calories: 622
Total Fat: 31.8g
Cholesterol: 37mg
Sodium: 1210mg
Total Carbohydrates: 69.8g
Dietary Fiber: 1.2g
Protein: 16g

Fresh Corn Soup

Yield 8; Prep time: 20 minutes; Total time: 25 minutes

8 ears yellow corn (frozen corn can be used or even canned/drained=5 cups)
2 tablespoons "I Can't Believe It's Not butter"
1/2 tablespoon coarse salt
Baked Tortilla chips (optional)
Lime wedges (optional)
Sliced scallions (optional)
2 cups water

Remove husks and silks from corn. Holding ears in a large bowl, slice off kernels (to yield about 10 cups). When slicing corn from cobs, work in a deep bowl to catch the kernels and any juices.

In two batches, purée kernels and accumulated juices with a total of 2 cups water until chunky.

In a large saucepan over medium-high heat, cook puréed corn, butter, water, and salt until soup is heated through, about 5 minutes.

Serve hot, garnished with tortilla chips, lime wedges, and sliced scallions, as desired.

Soup Per serving: 126 calories; 4 grams fat; 4 grams fiber (about 2 points a bowl)

Cilantro Dipping Sauce

1/2 cup firmly packed cilantro leaves
1/4 cup reduced-fat mayonnaise
3 tablespoons fresh lime juice
1 teaspoon dark rum
1/2 teaspoon curry powder (preferably Madras)
coarse salt and ground pepper

In a blender, purée cilantro leaves, reduced-fat mayonnaise, fresh lime juice, dark rum, and curry powder. Season with coarse salt and ground pepper.

Serve with veggies or chips or whatever you like to dip!

Grillades

Serve with grits and you have a Cajun favorite!

1 lb. Tenderized round steak (you can do this or buy it already done)
Salt & Pepper
Flour for dredging
Water
Oil for frying

Season meat with salt and pepper - use a good amount of salt and twice as much pepper. Dredge well in flour.

Heat about 1/4 cup of oil in heavy frying pan. When hot (sizzle when a drop of water hits) place meat in and brown well both sides. Then, pour water over just till covered. Place lid on pot and cook until tender.

I know this is vague but this is how I do it. Next time I cook it I will measure.

Herbes de Provence

Rub this on pork or chicken. You can make a batch and it will keep for a bit.


Ingredients

1 Tbsp dried basil
½ Tbsp dried marjoram
1 Tbsp dried chervil
1 tsp dried tarragon
2 Tbsp dried thyme
1 Tbsp dried summer savory
1 tsp dried lavender
1 Tbsp dried rosemary
1 tsp dried mint
½ tsp dried oregano
1 bay leaf

Potato Soup

64 oz Chicken Broth (2 cartons), LOW SODIUM
1 bag (32 oz) Ore Ida Country Style Hash Browns or Potatoes
O’Brian1 pkg fat-free Pioneer Brand gravy mix

Cook hash browns in chicken broth for 10 minutes or until tender. Mix 1 package country-style cream gravy mix (fat-free) with 1/2 cup of the hot broth and add to pot. Simmer for 5 minutes

Serve as is or with cheese, sour cream, and/or bacon bits. Servings: 8

Enchiladas

10 soft taco-size flour tortillas (you can use corn but they have to be softened in either hot chicken broth or nuke them covered)
4 cups Monterey jack and cheddar cheese blend (or whatever you like)
1/2 onion, finely chopped (optional)
1 (19 ounce) can Wolf brand chili, no beans

Preheat oven to 350*. Spray 13x9 baking dish. Fill tortillas with cheese and roll. Place seam side down in baking dish. Pour chili over rolled tortillas. Sprinkle cheese over top and chopped onion.
Bake for 25-30 minutes, until cheese is melted and bubbly. m-m-m. You can mix the chili with a can of red enchilada sauce if you want to but I like it fine without.

Fish Fry Batter

Batter 1:

1 12oz. can of light beer
1 cup of dry pancake mix

Before you batter the fish rub it with mustard - just regular old mustard.

Another tip: marinade in milk to give a fresh flavor to previously frozen fish.

Batter 2:

1 1/4 cup self rising flour
2 teaspoons Zatarains® or Tony Cachere’s® Seasonings
1 eggbeaters
1 cup lite beer (more or less for preferred thickness)

Combine ingredients and mix well. This will batter about 1 lb fish.

Funeral Pie

Also called Raisin Pie and raisin Pie (German for raisin) this pie was served with the meal prepared for family and friends at the wake following a funeral. The reason was that this pie could be made in any season and kept well when prepared a day or two before the funeral. It does not need refrigeration. I promise if you make it and don't say anything NO ONE will know it is made with raisins.

1 cup raisins
1 1/2 cup sugar
3 tablespoons flour
1/2 teaspoon salt
1 egg, well beaten
2 tablespoons lemon juice
pie crust

Wash raisins and soak in cold water for 3 hours. Drain. Combine the 2 cups water, raisins, sugar and flour, salt, lemon juice, and the egg. Mix thoroughly and cook over hot water for about 12-15 minutes until thickened, stirring occasionally.

Pour into pastry-lined pan. Criss cross with narrow strips of dough, if desired. Bake at 450-F for 10 minutes. Reduce heat to 350-F and bake 30 minutes. Serve with ice cream or with whipped cream.

Fudge

1-14 ounce can sweetened condensed milk
1 pound semisweet or bittersweet*, coarsely chopped or use chips
2 teaspoons pure vanilla extract

1 1/2 cups (6 ounces) chopped pecans or walnuts

Spray 8 x 8 x 2 inch pan with PAM type product. Set aside.

Combine the condensed milk, chocolate, and vanilla in a stainless steel bowl and place over a saucepan of simmering water. Melt the chocolate mixture, stirring frequently, making sure the mixture doesn't get too hot or the fudge will be grainy.

Stir the chocolate mixture until smooth (it will be very thick). Remove from the heat and stir in chopped nuts if desired. Spread the fudge into the prepared pan, smoothing the top with an offset spatula. Let stand at room temperature until cool.

* I actually made it with regular old chocolate chips and it turned out great!

Guacamole II

This is a great way to stretch your avocados in guacamole. I usually add 2 hard boiled eggs for every one avocado but you can go as high as 3 if they are really big avocados. Use Haas avocados. Remember this is a simple fast recipe. Fresh tomatoes and jalapeno are always best when you have the time and inclination to chop.

avocados, diced
Hard Boiled Eggs, chopped fine whites and mashed yokes
Pace Picante Sauce - heat and style your choice

Mix all. The amounts of each are really according to the taste but you will find that the eggs take on the flavor and consistency of the guacamole. You will have much more salad than just using avocados.

Mesquite Lime Chicken

1/4 c fresh lime juice
3 T Mesquite Type Seasoning
2 T vegetable oil
2 T honey
1 1/2 lb boneless chicken breasts

Mix lime juice, mesquite seasoning, oil and honey in a bowl. Add chicken, turning to coat well. Marinate in refrigerator 15 minutes, or longer for extra flavor. Remove chicken from marinade and grill over medium heat 4-6 minutes per side or until done. Baste with remaining marinade halfway through cooking. Discard any leftover marinade.

Serving Suggestions: For chicken club sandwiches, serve chicken on buns with melted Cheddar, slices of cooked bacon, tomato, lettuce and ranch dressing. Can also cut chicken into strips and serve over salad, or place in tortillas topped with cooked bell pepper and onion strips, and cheese for tasty quesadillas or fajitas.

Orzo(rice-shaped pasta) with Olives and Lemon

If you have never tried Orzo - give it a try - delicious and simple side.

1/2 pound (1 1/4 cups) orzo
1/2 teaspoon grated lemon zest & 1 tablespoons fresh lemon juice
1/4 cup slivered black olives
1/8 cup chopped fresh parsley
Coarse salt and ground pepper

Add 2 cups water and lemon zest, and season with salt and pepper; bring to a boil. Reduce heat to medium; cover, and simmer until orzo is al dente and liquid is absorbed, 10 to 15 minutes (if orzo is cooked but liquid remains, cook uncovered to evaporate). Remove from heat. Stir in olives, parsley, remaining 2 tablespoons olive oil, and lemon juice.

Yield: 4 servings

Cold Sesame Noodles

This has more than 4 ingredients but many can be optional. It is so simple really and is delicious Thai-style noodle dish.

Coarse salt
1 pound spaghetti (can be made with Japanese noodles, such as udon or soba, or Chinese rice noodles. Cook according to package instructions.)
8 ounces snow peas, slivered lengthwise (optional)
1 red bell pepper, cut into long thin strips (optional)
1/2 cup smooth peanut butter
2 garlic cloves
1 jalapeño pepper (seeds removed, if desired)
1/4 cup soy sauce
1/4 cup rice vinegar
2 tablespoons toasted sesame oil
1/4 teaspoon Salt

In a large pot of boiling salted water, cook spaghetti until al dente, according to package instructions. Drain and rinse with cold water. In a large bowl, combine pasta with snow peas and bell pepper.

In a blender, purée peanut butter, garlic, jalapeño, soy sauce, vinegar, 1/3 cup warm water, sesame oil, and 1/4 teaspoon salt. Pour dressing over noodles and vegetables; toss to coat. Serve chilled or at room temperature.

Yield: 4 servings

Cauliflower

1 small head cauliflower
1/2 t ground cumin
1/2 t chili powder, or more to taste
1/2 t table salt 1/2 tsp black pepper
cooking spray like PAM

Preheat oven to 400°F. Cut cauliflower florets into grape-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl; add cumin, chili powder, salt and pepper and toss well to coat.

Coat baking sheet with cooking spray. Spread cauliflower on sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.

Fettuccine Alfredo Simple Version

2 sticks butter
1/2 lb grated Parmesan cheese, plus more for serving
Salt
1 lb fettuccine

Using an electric mixer, beat butter and Parmesan until creamy. In a large pot of boiling salted water, cook fettuccine according to package instructions until al dente, about 12 minutes. Reserve about 1/2 cup of cooking water; drain pasta.

Return fettuccine to warm pot. Toss pasta with 1/2 teaspoon salt, cheese mixture, and 1/4 cup of the pasta water. Add more pasta water, as needed. Serve with additional cheese.

Yield: Serves 4

Texas Caviar

This one has a lot of ingredients but for the most part is open, drain and pour - and if you want to leave out the bell pepper and onion it is still good and even easier.

15 oz canned black-eyed peas
15 oz canned black beans
15 oz canned yellow corn
1/2 cup bell pepper
1/2 cup green onion
1 clove garlic clove
1/3 cup fat-free Italian salad dressing
1/2 cup balsamic vinegar
1/2 cup red wine vinegar

Instructions

Drain and rinse corn, peas, and beans. Mix with rotel, bell pepper, onions, and garlic. Add liquid. Marinate overnight or up to 24 hours and serve.

12 (1/2 cup per serving)

Mashed Spuds

5-large, high-starch baking potatoes (High-starch is important. Idahos or russets should give you fluffy taters)
1/2 - 3/4 cup whole milk, warm (amount depends on consistency you want add 1/2 then increase if needed)
1/2 stick butter, melted and warm
Salt and pepper to taste

Cut potatoes into quarters (no smaller or they will become watery). Place in large pot and completely cover with water. Boil until tender (about 15 minutes) and break when you poke them.

Drain. Add warm milk and melted butter. Mash with potato masher or an electric mixer for best results. Add salt and/or pepper to taste. Cover with foil to keep warm.

Yield: 6 Servings

Special Spuds:

Creamy
Instead of using 1/2 to 3/4 cup milk, substitute cream or half and half.

Cheesey
Follow above recipe, changing only the amount of milk, and adding cream cheese:
1/2 cup milk and 1-1/3-cup package of cream cheese (veggie or chive flavored to add even more of a kick)

Low-fat
Use 1/2 to 3/4 cup skim milk and 1/4 cup garlic-flavored olive oil instead of butter OR use fat free chicken broth rather than milk.

Roasted Garlic
Add 1-1/2 teaspoons of minced garlic. If you're feeling ambitious, roast your own garlic. Wrap in foil for 20 minutes at 400°F or if you are careful you can nuke it (BUT NOT IN FOIL!). Use 4 to 5 cloves according to your personal tastes.

Wasabi
For an extra spice, add 1 to 3 teaspoons of wasabi paste. Start out with 1 teaspoon and add more gradually as this does pack a punch.

The Blues
For a deep blue-cheese flavor, add 3-1/2 ounces of Stilton cheese at room temperature. Remove from frig an hour before and remove the rind.)

Margaritas Light

1 Tub of Crystal Light Lemon Flavored
4 oz Tequila
4 oz Fresh Lime Juice
8 oz Water
1 pkg artificial sweetener like Splenda

Place all ingredients into blender, add ice. Blend!

Impossible Coconut Pie

Simple and simply delicious!

1/2 cup buttermilk baking mix (like Bisquick)
1/2 cup sugar
4 eggs
1 cup coconut
5 Tablespoon margarine


Put into blender in the order listed and blend. Add:

1 teaspoon vanilla
1 1/2 cups milk

Process a few seconds until mixed. Pour into a greased 9 inch pie pan. Bake at 350 degrees until toothpick comes out clean.

Butters

Here are some flavored butter recipes to make those bisquits extra special or maybe a baked chicken breast or veggies. All receipes should start with soft unsalted butter and add salt & pepper to taste, when applicable.

Basil
1/4 cup fresh basil
1 stick butter
1/4 cup parmesan cheese

Blanch basil leaves for a few seconds, remove and pat dry. Blend all ingredients together. Great on green beans, shrimp or burgers.

Lemon Parsley
1 stick unsalted butter
2 Tablespoons lemon juice
2 Tablespoons parsley, minced

Blend all. Good on roasted potatoes or grilled chicken.

Garlic Oregano
6 garlic cloves, peeled
1 stick butter
2 Tablespoons minced fresh oregano or 2 teaspoons dried

Blend all well. Use on steaks, hot pasta or broiled fish.

Orange Chocolate

1 oz semisweet chocolate
2 Tablespoon Grand Marnier
1 stick butter

Melt chocolate in top of double broiler. Add Grand Marnier. Lert cool. Blend with butter. Great with croissants.

Strawberry

1/2 cup freash strawberries, washed & hulled
1 stick butter
1 teaspoon confectioners sugar
1 teaspoon lime

Blend well. Fabulous on muffins, bisquits.

Buttermilk Biscuits

2 c self rising flour
1/4 c butter or shortening
3/4 c buttermilk

Cream shortening and flour together. Add milk and stir. Knead about 20 seconds and roll out to about 1/2 thickness. Cut biscuits either into squares or use a floured cutter. Bake at 450 degrees on a greased baking sheet for -10 minutes.

Fruit Salad

2 c of mixed fruit, you can use Frozen Mixed Fruit, just thaw & drain very well
1 c sour cream
4 t brown sugar
2 t poppy seeds

Mix together 1 cup sour cream, 2 teaspoons brown sugar and 2 teaspoons poppy seed and toss with fruit. Sprinkle with brown sugar when served. Fruit Suggestions: pineapple, grapes, cantaloupe, honeydew

Yum Yum Chicken Salad

1 lb chicken, diced
1/2 c pecans, chopped
Equal amount whipped cream topping (real) and Real mayonnaise
Green and Red Grapes, sweet, sliced in half

Add all ingredients and mix. The amount of dressing needs to be according to how moist you like your chicken salad. Use the real whipped cream topping for best results.

Chicken Tortilla Soup

1 can each cream of chicken and cream of mushroom soup and rotel tomatoes and chicken broth
2 t each cumin, oregano, chili powder
2 chicken breasts, diced

Put all ingredients in cock pot and cook on high for 3 hours. Serve with condiments as desired.

Shredded cheddar cheese
sour cream
diced avocado
tortilla chips
fresh cilantro

Oklahoma Baptist Punch

1 pkg pre-sweet strawberry kool-aid
1 pkg pre-sweet strawberry jell-o
Large can unsweetened pineapple juice
Ginger Ale

Make koolaid & jell-o per instructions on package and mix together; add pineapple. Freeze and stir every couple of hours. When ready to serve stir in ginger ale and sliced strawberries if desired.

Simple Strawberry Desert

2 pints fresh strawberries
1/4 c sugar
1/4 c Grand Marnier or other orange liqueur
whipped cream, optional

Hull strawberries, cut in half, and place in a bowl. Add sugar and liqueur, and mix until well combined. Refrigerate until strawberries are very soft and juicy, stirring occasionally with a fork, about 4 hours. Serve with whipped cream if desired or on top of ice cream if desired.

Artichoke Dip

3-6 oz jars artichoke hearts, drained and chopped
3/4 c mayo
1/2 c grated mozzarella
1/4 c Parmesan cheese (fresh is best!)
minced garlic
French Bread, cut into chunks

Preheat overn to 350 degrees. Combine all ingredients except bread in 1 1/2 quart baking dish. Bake 30 minutes. Serve with bread for dipping. Yield: 3 cups

Banana Coconut Snowballs

16 oz sour cream
1 lemon
Bananas, sliced
1 bag sweetened shredded coconut flakes

Mix one container of sour cream with the juice of one lemon. Slice the bananas and dump into the sour cream - this is just to coat them and the lemon is to keep them from turning brown.

Take one banana slice out and roll in the coconut. Place on a tray and refrigerate until time to serve appetizer.

Mexican Rice

1 cup rice
1 can mexican style tomatoes or rotel tomatoes
1 teaspoon taco seasoning
water

Add water to the tomatoes to equal 2 cups and bring to a boil. Add Rice and taco seasoning to liquid and return to boil. Cover and turn off heat and let sit for 10 minutes. Stir and serve.

Pineapple Angel Food Cake

1 box angel food cake - any brand as long as it is the add water only kind
1 large can crushed pineapple

Following the instructions on the box except replace the water with the pineapple.

Note: This puffs up quite a bit so use the right cooking container - angle food cake pan.

Cheese & Veggie Soup

10 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
2 lb frozen mixed vegetables
10 oz canned crushed tomatoes (or Rotel tomatoes and chilies)
4 c fat-free, reduced-sodium chicken broth

Mix veggies, tomatoes, and broth together and heat. Add cheese and heat until melted.

Chicken in White Wine

4 boneless skinless chicken breast halves (about 1 1/2 lbs.)
1/2 c whipping cream (you can use fat free half & half)
1/4 c dry white wine
1 t Dijon-style mustard

Cut each chicken breast half lengthwise into 3 pieces. Cook chicken in not-stick sprayed 10-inch skillet over medium heat, turning occasionally until white. Stir in remaining ingredients.

Heat to boiling over medium high heat. Continue boiling, stirring occasionally, until sauce is slightly thickened, about 15 minutes.

Buttermilk Drop Bisquits

2 c self-rising flour
4 T butter
3/4 c shredded cheese
1 c buttermilk

Cut butter and cheese into flour mixture until it resembles coarse corn meal. Add milk; mix well. Drop by heaping tablespoon on a greased baking sheet. Bake at 450 degrees for 10 minutes.

Yield: 2 dozen (small)

Butter Pie

3 eggs, slightly beaten
1 1/2 c sugar
2 T flour
2 T vinegar
1 T vanilla
1 stick butter, melted
1 uncooked pie shell

Mix first six ingredients and pour into uncooked pie shell. Bake at 300 degrees for one hour.

Simple What's On Hand BBQ Chicken

You can do this on the stove or the oven or the slow cooker.

Chicken-about 4 large pieces
1 cup ketchup
1-12 ounce diet or regular cola

Cook until chicken is done.

Olive Salad

Olives should of course be pitted.

2/3 cup green olives
2/3 cup black olives
1/4 cup pimento
3 cloves garlic
1 Tablespoon capers
1/3 cup parsley
1 teaspoon oregano
1/4 teaspoon black pepper
1/2 cup good olive oil, extra virgin

Coarsely chop all and let stand one hour before serving. Use as sandwich or pizza topping.

Coconut Flan

2 Boxes (3oz.each) Flan Mix
2 Cups Milk
1 Can (14 oz.) lite coconut milk
1 C Sweetened Flaked Coconut

Prepare round, 8" x 2" baking dish or pan.

Pour caramel sauce from flan mix into baking dish, tilt to cover bottom.

Prepare flan mix, as box indicates, using milk and coconut milk. Remove from heat. Stir in coconut.

Ladle custard over caramel. Refrigerate at least 2 hours.

To unmold: run a thin knife around edge of pan. Place inverted rimmed serving plate on dish. Holding plate and dish together, carefully turn both over.

Lift dish, let syrup run onto plate. Refrigerate until serving.

Top it with toasted coconut flakes if you want to be fancy.

Homemade Instant Hot Chocolate Mix

3 c nonfat dry milk
1 c McNeil Nutritionals SPLENDA No Calorie Sweetener
1/2 c unsweetened cocoa
1 oz fat-free sugar-free instant vanilla pudding and pie filling

Blend together to get a smooth powdery mix. Store in an airtight container. Mix 1/4 cup mix to 1 cup hot water. Top with marshmallows or whipped topping.

Cranberry Cookies Kisses

3 large egg white(s), at room temperature (or the egg whites in a carton)
1/4 t cream of tartar
3/4 c sugar or splenda
1/4 c canned cranberry sauce, whole berry
1/3 c dried cranberries, about 80 cranberries

Preheat oven to 200°F. Coat 2 large sheet pans with cooking spray or cover with parchment paper.

Using an electric mixer, beat egg whites and cream of tartar until stiff peaks form; gradually beat in sugar until mixture is very stiff and shiny. Gradually fold in cranberry sauce (you can add a few drops of red food coloring at this point, if desired) while beating for 1 minute.

Drop batter by teaspoonfuls onto prepared sheet pans; press 1 dried cranberry into the top of each cookie. Bake for 2 hours. Cool completely before removing from pans. Store in airtight containers.

Yields about 4 cookies per serving.