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102kathy.gif (1879 bytes)HOBO VEGGIES
4 Carrots, Scraped
4 nions, Peeled
4 Potatoes, Scrubbed
1 Tblsp Chol. Free Butter
Salt/Pepper {to taste}
Heavy-Duty Aluminum Foil
I Cut the Veggies into Bite-Sized Pieces. You may add Celery, Fresh Mushrooms, whole cloves of Garlic etc. to your Taste.
Place For each Person, place 1 whole : Carrot, Potato Onion etc. on a square of foil.
Add Butter and Season as desired.
Wrap snuggly and seal.
Place over Hot Coals 45-60 minutes, turning occasionally til done.
You may also Roast in the Oven, in a large shallow pan covering with one layer of veggies. stir thoroughly 1/2 way thru roasting.
Variation : Place all veggies in large Bowl and "Toss" with Extra Virgin Olive Oil and seasonings of choice.
I like : Fresh-Ground Mixed Peppercorns and Whole Cumin Seed

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Crunchy Veggie Wraps

These wraps are light and low in calories; if you are planning to serve
them for dinner, add a hearty Black Bean Soup to complete the menu.
1/4 cup (2 oz) tub style fat free cream cheese
4 (10 in) fat free flour totillas
4 curly leaf lettuce leaves
1 cup alfalfa ssprouts (I don't like alfalfa, I'd use clover sprouts)
1 cup shredded red cabbage or packaged coleslaw
1/2 cup chopped tomatoe
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoon finely diced red onion
1. Spread 1 talespoon cream cheese over ech tortilla, and top each
portion with a lettuce leaf. Divide alfalfa sprouts nd reamining
ingredients evenly among tortillas; roll up. Cut each rolled wrap in
half diagonally. Yield: 4 servings (serving size: 1 wrap).
Calories: 183 (11% from fat)

Black Bean Soup
Serve this soup with toasted tortilla wedges.
2 (15 oz) cans no salt-added balck beans, undrained
1/2 cup bottled salsa
1 tablespoon chili powder
1 (14 1/2 oz) can fat-free, less-sodium chicken broth
1/2 cup (2 oz) shredded reduced fat sharp cheddar cheese
5 tablespoons low fat sour cream
5 tablespooons minced green onions
2 1/2 tablespoons chopped fresh cilantro
1. Place beans and liquid in amdeium saucepan; partially mash beans with
a potator masher. Place over hgh ehat, and stir in the salsa, chili
powder and broth. Bring to a boil. Ladle soup into bowls, and top with
cheese, sour cream, green onions, and cilantro.
Yield: 5 servings (serving size: 1 cup soup, 1 1/2 tablespoons cheesse,
1 tablespoon onions, 1 tablespoon sour crem, and 1 1/2 tblespoons
Calories: 212 (21% from fat)

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102sally.gif (1840 bytes)Cold Cucumber Soup

3 cups plain, non-fat yogurt
1 large cucumber, peeled, halved, seeded and coarsely grated
1 or 2 cloves garlic, minced
1 tablespoon olive oil
1 1/2 tablespoons chopped, fresh mint
2 1/2 tablespoons chopped, fresh dill
2 cups skim  milk
3 tablespoons white wine vinegar or fresh lemon juice
salt to taste
freshly ground black pepper
Drain the yogurt in a fine sieve or a colander lined with cheesecloth and discard the liquid. Add the grated cucumber, garlic, olive oil, mint, dill and milk. Mix well. Stir in the vinegar or lemon juice. Cover and chill. Season with salt and pepper and garnish with thinly sliced cucumber and dill.

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102joy.gif (1738 bytes)Cranberry-Walnut Scones
Prep 10 min, cook 15 min.
Calories=153; Fat=3.5g; Carb=26.3g; Protein=3.5g; Fiber=0.9g; Cholesterol=1mg; Sodium=71mg; Calcium=98mg; Exchanges= 1-1/2Grain, 1 Fat

2 cups all-purpose flour
1 tbsp. baking powder
1/4 tsp. baking soda
1/3 cup sugar
2 tbsp. margerine
1/3 cup dried cranberries
1 cup nonfat buttermilk
1 tbsp. vanilla extract
Vegetable cooking spray
3 tbsp. chopped walnuts
1-1/2 tsp. sugar
1. Combine first 4 ingredients in a medium bowl; cut in margarine with a pastry blender until mixture resembles coarse meal. Stir in cranberries. Add buttermilk and vanilla, stirring with a fork until dry ingredients are moistened.
2. Spoon 2 heaping tablespoons of dough, 2 inches apart, onto baking sheets coated with cooking spray. Sprinkle evenly with walnuts and 1-1/2 teaspoons of sugar.
Bake at 400 deg for 15 to 17 minutes or until golden.  Yield: 1 Dozen

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 102dor.gif (1798 bytes)
Light Creamy Scalloped Potatoes

Yield: 6 servings
5 medium baking potatoes (peeled and cut into thin slices) about 4 cups
2 tablespoons margarine
2 tablespoons flour
1 teaspoon salt
1/2 teaspoon pepper
1 1/4 cup 1% lowfat milk
1 cup DANNON Plain Yogurt
1/4 cup finely chopped onion
1/4 teaspoon baking soda
1 tablespoon margarine
chopped chives or parsley for garnish
1. Peel and measure potatoes; set aside.
2. Heat 2 tablespoons margarine in saucepan over low heat until melted. Blend in flour and cook over low heat, stirring constantly until mixture is smooth. Gradually stir in milk and continue to cook over low heat, stirring constantly until mixture comes to a boil. Boil and stir 1 minute.
3. Remove from heat and stir in yogurt, onion and baking soda; blend until smooth. Stir sliced potatoes into the yogurt sauce until well coated.
4. Arrange in a greased 2–3 quart casserole. Dot with 1 tablespoon margarine. Cover and bake 350 oven for 60 minutes or until potatoes are tender.
5. Remove cover; continue baking 15 to 20 minutes longer or until lightly browned. Let stand 5 to 10 minutes before serving. Garnish with chopped chives or parsley.
Using Dannon Plain Nonfat, each serving provides:  Calories 190
Calories from fat 50  Total Fat 6g
Saturated Fat 1.5g
Cholesterol <5mg
Sodium 580mg
Total Carbohydrates 27g
Dietary Fiber 2g
Protein 7g
Calcium 140mg (15% DV)*
Using Dannon Plain Lowfat, each serving provides:
Calories 190
Calories from fat 60
Total Fat 7g
Saturated Fat 1.5g

Capellini with Tomato-Shrimp Sauce
Serves 4
6 ounces uncooked capellini (angel hair) pasta
1 teaspoon olive or vegetable oil
1/2 pound uncooked peeled deveined medium shrimp, thawed if frozen
1 can (15 ounce) Italian-style chunky tomato sauce
1/4 Cup dry white wine or low-fat chicken broth
1/4 teaspoon crushed red pepper
1 tablespoon chopped fresh or 1 teaspoon dried basil leaves
Cook and drain pasta as directed on package. While pasta is cooking, heat oil in 12-inch skillet over medium-high heat. Cook shrimp in oil 1 to 2 minutes, stirring frequently, until shrimp are pink and firm.
Stir in tomato sauce, wine and red pepper; reduce heat to low. Simmer uncovered 5 minutes, stirring occasionally. Serve sauce over pasta. Sprinkle with basil.
NUTRITIONAL VALUES - each serving provides:  Calories 225
Calories from fat 25 Total Fat 2g Saturates 0g Cholesterol 55mg Sodium 710mg Carbohydrate 42g Fiber 3g Protein 13g

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102sherlyn.gif (2133 bytes)
Warm Stir Fried Salad
Serves 4
1 tablespoon fresh Tarragon
2 bonless, skinless chicken breasts, about 8 oz each
2 in piece ginger root, peeled and finely chopped
3 tablespoons light soy sauce
1 tablespoon sugar
1 tablespoon sunflower oil
1 Napa cabbage
1/2 chicory lettuce, torn into bite-size pieces
1 cup unsalted cashews
2 large carrots, peeled and cut into fine strips
salt and freshly ground pepper to taste
1. Chop the tarragon.
2. cut the chicken into fine stips and place into bowl.
3. To make the marinade, mix together in a bowl the tarragon, ginger, soy sauce, sugar and seasoning.
4. Pour the marinade over the chicken strips and leave 2-4 hours.
5. Strain the chicken from the marinade. Heat the wok, then add the oil. When the oil is hot, stir-fry the chicken for 3 minutes, add the marinade and bubble for 2-3 minutes.
6. Slice the Napa cabbage and arrange on a plate with the chicory. Toss the cashews and carrots together with the chicken, pile on top of the bed of lettuce and serve immediately.
Callories: 219
Fat: 7.4 grams
Saturated Fat: 1.6 grams
Cholesterol: 48.4 mg.
If you love stir fry you will love this.

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102sherron.gif (1888 bytes)Chocolate Sheet Cake

2 1/4 c. flour
2/3 c. instant non fat dry milk
1/3 c. + 2 tsp. sugar
1/4 c. cocoa
1 tsp. baking powder
1 tsp. soda
1 c. water
3/4 c. buttermilk
1/2 c. reduced calorie mayonnaise
1 tsp. vanilla
1 tsp. butter flavoring
1/4 c. artificial sweetener
1/2 tsp. cinnamon

Preheat oven to 375 degrees. Spray 16 x 12 x 3/4 inch sheet pan with Pam. Set aside. Onto sheet of waxed paper, sift together flour, dry milk, sugar, cocoa, baking powder and baking soda. set aside. In a mixing bowl, combine remaining ingredients. Using electric mixer, beat sifted ingredients into buttermilk mixture beating until smooth. Pour batter into prepared pan and bake for 20 minutes until cake pulls away from sides of pan and cake tester inserted in center comes out clean. Let cake cool in pan for 5 minutes. Remove cake from pan and set on wire rack to cool.
8 oz. reduced calorie cream cheese
2 tsp. cocoa
5 pkg. artificial sweetener
1 tsp. vanilla
Mix and spread on top of sheet cake.

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102annette.gif (1873 bytes)Three Bean Bake
1 can Great Northern beans, drained
1 can spicy chili beans, undrained
1 can light or dark kidney beans, drained
1/2 c. ketchup
1/3 c. firmly packed brown sugar
1/2 tsp ginger
Combine all the ingredients and mix well. Place in an uncovered casserole and bake at 350 degrees for 30 to 40 minutes, until heated thoroughly. Stir a couple of times.

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102sherrie.gif (1876 bytes)Sherrie's Bean Dip

1 14 oz can Vegetarian Refried Beans
1 16 oz container low-fat or fat free sour cream
1 16 oz Jar salsa - choose the heat you like best
1-2 cup(s) Shredded Cheese - Chedder or a Mexican Mix
1 Onion - finely chopped
1 6 oz can pitted black olives - finely chopped
2 - 4 tomotoes - seeded & finely chopped
1 bag Fritos or Baked corn chips.
Mix salsa and sour cream in a bowl and set aside.
Spread beans on the bottom of 9 x 13 glass dish.
Spread salsa and sour cream mixture over beans.
Layer olives, onions, tomatoes and top with cheese.
Refrigerate until ready to serve.
Serve with Fritoes or baked corn chips in another dish.

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102rose.gif (1875 bytes)Dreamcicles
1 small package Sugar Free Orange Jello
1 small package Sugar Free Vanilla Instant Pudding mix
1 can Manderin Oranges
1 -8 ounce carton Fat Free Cool Whip
Thoroughly Disolve Jello in 1 cup boiling water add 1 cup ice cubes to chill, add dry pudding mix and oranges and whip with a mixer, then fold in the cool whip. Pour into 4 1 cup containers. Each cup equals one WW point.

Chicken Broccoli Bake
2 cups chopped Broccoli flowerettes
2 cups diced cooked chicken ( white meat)
1- 10 1/2 ounce can of Healthy Choice Cream of Mushroom Soup
1 cup of Fat Free Mayonaise
1 teaspoon Lemon juice
1/1/2 cups of shredded fat free cheese
Preheat over to 350
Spray a 9 X 13 baking dish of
large casserole dish.
Steam broccoli until crisp tender drain, layer the broccoli in the dish, Layer the chicken on top of the Broccoli.
In a mixing bowl mix the soup, mayonaise and lemon juice. Spread evenly over the chicken. Top with cheese. Bake uncovered for 30 minutes or until bubbly.Serve with rice or No Yolk noodles.
3 grams of fat in a 1 1/2 cup serving.

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102maryl.gif (1901 bytes)Holiday Salad
broccoli and cauliflower florets
2 bags of mixed baby greens
1 English cucumber, thinly sliced
8 thinly sliced radishes
1/2 of a red, yellow and orange pepper
1 can drained and rinsed chickpeas
1 pt cherry tomatoes cut in 1/2
1/2 thinly sliced red onion
Dill Dressing:
1 1/4 cups light mayonnaise
2/3 cup reduced fat sour cream
1/3 cup finely chopped fresh dill
2 T each cider vinegar and Dijon mustard
1 T sugar
1 t. each salt and freshly ground pepper
Mix, by starting with 1 bag of lettuce, then layer vegetables, then the other bag of lettuce.
Over the top, spread the dressing, make a wreath of fresh dill sprigs, decorate with stars cut from peppers, and small mounds of the various colors of finely chopped peppers. I also did red pepper shaped candy canes. 175 calories per serving. Serves 12.

102rory.gif (1781 bytes)Garden Veggie Dip
1 container (16 oz.) BREAKSTONE'S or KNUDSEN Lowfat Cottage Cheese
1/4 cup finely chopped broccoli
1/4 cup finely chopped carrot
2 Tbsp. finely chopped green onion
2 Tbsp. finely chopped fresh parsley
1 envelope GOOD SEASONS Italian Salad Dressing Mix
Place cottage cheese in blender or food processor container; cover. Blend on low speed until pureed.
Spoon into bowl. Stir in remaining ingredients; cover. Refrigerate several hours or until chilled.
Serve with assorted cut-up vegetables.

102shar.gif (1866 bytes)Baked Cheese Sandwich
8 slices firm white bread
4 slices (3/4 oz. each low fat American cheese
2 eggs, sightly beaten
1 cup skim milk
1 tablespoon instant minced onion
1 teaspoon prepared mustard
1 teaspoon parsley flakes
1/4 teaspoon paprika 1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper, optional
In 8X8 in. baking dish place 4 slices bread. Top each slice with a slice of cheese, and the remaining bread. In 2-cup measure, blend remaining ingredients. Pour over sandwiches. Place plastic wrap directly on sandwich surface. Refrigerate 8 hours or overnight.
Microwave, uncovered, at 50% (medium) 6 minutes. Rotate each sandwich 1/2 turn. Microwave 6 to 10 minutes longer, or until sandwiches are set.

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102jean.gif (1866 bytes)Szechuan Pork & Broccoli
1 pound fresh lean pork
6-8 green onions
1 green or red sweet pepper
1 1/2 c fresh brocolli
1 large onion
12 edible-pod peas
3 tbs. peanut oil
SAUCE: 2 cloves garlic, sliced
2 slices fresh ginger, chopped
1/4 tsp. crushed red pepper flakes
2 tbs. hot water
2 tsp. sugar
6 tbs. catsup
4 tbs. soy sauce
Cut pork into narrow 1" x 1/4" thick strips. Cut green onions, peppers, brocolli, & onion into 1" pieces.
Combine garlic, ginger, pepper flakes, hot water, sugar, catsup, & soy sauce.
In wok or lrg. skillet, heat peanut oil over high heat.
Stir fry pork in oil 'til browned. Remove from wok & keep warm. Add more oil & stir-fry all veggies tender/crisp. Add pork & sauce mixture; Cook 'til thickened. Serve with boiled rice.

Marinated Tomatoes
3 lrg. fresh tomatoes, sliced thick
1/3 c olive oil
1/4 c red wine vinegar
1 tsp salt
1/4 tsp pepper
1/2 clove garlic, minced
2 tbs. chopped onion
1 tbs. chopped fresh parsley
1 tbs. chopped fresh basil (or 1 tsp dried)
Arrange tomatoes in a shallow dish.
Combine remaining ingredients in a jar; cover tightly & shake well. Pour over tomato slices. Cover & refrigerate several hours. Very good & so colorful! Happy & Healthy New Year

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Slimmed down Fruited Chicken Salad

3 large chicken breasts or 6 chicken breast halves
cup fat-free mayonnaise
cup fat-free sour cream
1 tbsp lemon juice
Dash of pepper
tsp celery seed
tsp paprika
- 1 tsp garlic powder
1 cup sliced celery
1 can (11 ounces) mandarin oranges, drained
2 cups red grapes
1-cup raisins
*Slivered almonds for added texture if you want
Cover chicken breasts with salted water in a medium sauce pan. Simmer until well done (about 30 minutes). Drain and cut into pieces. Chill. (I have grilled the chicken and used that as a different twist instead of the stove method)
Combine mayonnaise, sour cream, lemon juice, pepper, celery seed, paprika,and garlic powder.
Combine celery, oranges, raisins, and grapes. Add to the chicken and toss gently. Fold in mayonnaise mixture to coat other ingredients. Chill before
serving. Makes 12 servings.

Slimmed Down Stuffed Potato Skins
4 large baking potatoes
Butter flavored cooking spray
cup finely chopped onion
cup chopped green pepper
Hot sauce, to taste
2 tbsp fat free buttery spread
cup reduced fat bacon bits
Salt and pepper to taste
cup fat free sour cream
1 cup reduced fat cheddar cheese
Salsa (Optional)
Preheat oven to 450 degrees
Bake potatoes for 1 hour and 20 minutes. For larger potatoes, extend the cooking time to make sure potatoes are well done and skins are dry. For best results, bake potatoes a day in advance, refrigerate overnight, and then slice the following day.
When ready to prepare the potato skins, preheat oven to 450 degrees. Cut each potato into fourths and hollow out all but inch of the potato. You may use the remaining potato for another purpose, because it will not be used in the recipe. Spray each potato skin with cooking spray and set aside. Spray a non-stick skillet with cooking spray. Saute onion and green pepper. Add a few dashes of hot sauce for you taste, followed by buttery spread and bacon bits. Sprinkle in salt and pepper as desired. Stir until vegetables are transparent and ingredients are well combined. Remove from heat, mix in the sour cream and spread the mixture over the potato shell.
Bake the shells uncovered for about 8 minutes. Remove shells from the oven and sprinkle equally with cheddar cheese. Continue to bake for 1 - 2 minutes or until cheese melts. Serve hot. Top with spicy salsa for added kick. Makes 16 appetizers.

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102pris.gif (1942 bytes)Twice Baked Potatoes
2 baking potatoes
cup fat free sour cream
2 tablespoons fat free milk
1 to 2 teaspoons Tex-Mex Seasoning
or Original Mesquite Seasoning  and Paprika
Preheat oven to 450F. Scrub potatoes and prick several times with a fork. Bake 60 to 75 minutes or until potatoes are easily pierced with a fork. When potatoes are cool enough to handle, cut potatoes in half lengthwise. Scoop out potato pulp with spoon, leaving a thin potato shell; reserve potato shells. Combine potato pulp, sour cream, milk and seasoning in medium mixing bowl; beat with electric mixer until fluffy. Lightly spoon mashed potato mixture into reserved potato shells; sprinkle with paprika. Bake 15 minutes or until lightly browned.
Per Serving: 132 Calories; 4 g Protein; 29 g Carbohydrate; 0 g Fat; 0 mg Cholesterol; 175 mg Sodium.

10 muffins
1 8oz Box Sweet N Low Ginger Break Cake Mix
1/2 cup Sugar-free Applesauce
1/4 cup Water
Add all the ingredients together and mix for 3-4 minutes. Half-fill paper muffin cups. Bake at 350o for 25 minutes, or until slightly browned on top and edges.
Per Serving: 1 muffin calories 105, fat 1-1/2g, carbohydrate 21g, protein 1-1/2g, sodium 15mg, potassium 175mg.

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102dot.gif (1865 bytes)SPONGE CAKE
2/3 cup Cake Flour
1/4 cup Cornstarch
1/4 tsp Salt
8 Egg Whites
1 cup sifted Confectioners Sugar
1/2 tsp Cream of Tartar
1 tbs melted unsalted Butter
1 1/2 tsp Vanilla
1/4 cup finely chopped nuts optional -
1 tbs grated Citrus Zest
1 tsp Almond extract
PREHEAT oven 325 degrees, spray 10" Cake pan or an 11x17"  Jelly Roll pan with non-stick spray, dust with flour and line with parchment paper.
COMBINE flour, cornstarch and salt. Sift three times.
BEAT egg white until thick and foamy. Gradually sprinkle in sugar and cream of tartar, beat until egg whites form medium peaks (about 3-5 minutes). Add flour mixture (3 times) gradually folding into egg
whites until well combined. Fold in butter, vanilla (nuts, zest and almond extract if using).
Pour batter into pan and bake about 25 minutes if using Jelly Roll pan, and 35 minutes for round cake pan. Cake is done when toothpick inserted in the center, comes out clean and cake pulls away from the sides of the pan. Cool on rack for 10 mins. Remove from pan to finish cooling.
*65 calories per serving.
Top with fruit and ice cream or yogurt - or - roll jelly- roll-style around fruit or other fillings.

Winter Fruit Compote
1 cup Mixed Dried Fruits
1/4 cup White Port Wine -or-
White Grape Juice (warm)
1/2 cup Apple Cider
1 3" Cinnamon Stick
1 tsp Arrowroot
1/4 tsp grated Lemon Zest
1/8 tsp grated Nutmeg
Coarsely chop larger fruit, soak in wine until fruit begins to plump, approx. 30 minutes. Drain the fruit reserving 1 tbs of the Wine. Bring Apple Cider and Cinnamon stick to a boil. Dissolve Arrowroot in reserved Wine. Add to Cider and simmer until thickened (about 2 mins)
Stir in soaked Fruit, Lemon Zest and Nutmeg. Bring to a boil and reduce heat, simmer, uncovered,  1 minute.
Remove from heat, discard Cinnamon Stick and serve warm.  If making ahead, cool, refrigerate for up to 2 days. Reheat before serving.*133 Calories per serving. Delicious served with French Toast.

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102sherie.gif (1866 bytes)TACO CASSEROLE
1 pkg tortilla chips
1 1/2 lob ground chuck
1 pkg taco seasonin
6 tomatoes diced
10 oz low fat cheddar cheese
1 ctn light sour cream
Fry and drain ground chuck. Add taco seasoning and cook about 15 mins. In bottom of 13 x 9 pan, place a layer of chips. spread ground chuck over chips. Spread tomatoes over that evenly. Spread the sour cream over the tomatoes. Sprinkle cheese over the sour cream. Put in broiler until cheese is melted. Serve immediately.

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102michel.gif (1920 bytes)Low Fat Chicken Tostadas
1 1/2 pounds skinless, boneless chicken breast halves - cooked
3 cups shredded romaine lettuce
1/2 cup chopped green bell pepper
1/2 cup chopped tomatoes
1 medium chopped onion
6 (6 inch) flour tortillas
6 tablespoons fat free sour cream
6 cups salsa
6 tablespoons shredded Cheddar cheese
1. In a large bowl combine the chicken, lettuce, green bell pepper, tomatoes and onions. Mix together and set aside.
2. Heat tortillas by placing them in a large dry skillet over medium high heat and turning once until golden and puffy.
3. To Assemble Tostadas: Place a tortilla on a plate, top with some of the chicken mixture and garnish with sour cream, salsa and cheese. Repeat with all tortillas. Makes 6 servings

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102glen.gif (1873 bytes)Lower Fat Chili Stuffed Baked Potatoes
(amounts given are per serving quantities)
1 large baking potato
1/2 cup fat free chili (we use Stagg 4-bean Vegetable Garden chili)
3 Tbsp. low or fat-free Sour Cream
1/4 cup reduced fat shredded cheese
"Butter Buds" to taste
Chives if desired
Bake potatoes as usual, split and sprinkle liberally with Butter Buds for flavor. Add sour cream and mix with potato. Spoon heated chili over open potato and top with shredded cheese. Serve with a salad for a full meal!
Chili Roasted Corn on the Cob
1 fresh ear of corn per person
Softened margarine or butter
Chili powder
Remove all husks and silk from each ear of corn. Rub each in in butter, removing as much as possible (plenty will stick!). Dust each ear with chili powder and rub again to make sure chili powder is evenly dispersed. Wrap in foil and grill about 20 minutes on the BBQ, turning occasionally. Serve hot. No need for extra butter for these! The flavor cooks right in!

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102jnette.gif (1870 bytes)Zippy Vegetable Chili
1-1/2 cups chopped onions
3/4 cup chopped sweet red pepper
3/4 cup chopped green pepper
1 can (14-1/2 ounces) vegetable broth
2 cans (10 ounces each) diced tomatoes and green chilies
1/2 cup salsa
1 tablespoon chili powder
1 tablespoon ground cumin
3/4 teaspoon garlic powder
1 can (15 ounces) pinto beans, rinsed and drained
1 cup fresh or frozen corn
1 cup (4 ounces) shredded reduced-fat cheddar cheese
In a large saucepan, bring onions, peppers and broth to a boil. Reduce heat; cover and simmer for 5 minutes. Add tomatoes, salsa and seasonings; return to a boil. Reduce heat; simmer, uncovered, for 12-15 minutes. Add beans and corn; simmer 5 minutes longer or until heated through, stirring occasionally. Garnish each serving with cheese.
Yield: 7 serving.
Nutritional Analysis: One serving (1 cup) equals 157 calories, 3 g fat (1 g saturated fat), 3 mg cholesterol, 946 mg sodium, 27 g carbohydrate, 6 g fiber, 10 g protein. Diabetic exchanges: 2 vegetables, 1 starch, 1 very lean meat.
Taken from Taste of Home's, Light & Tasty

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102tami.gif (1788 bytes)Creamy Cottage Cheese Dressing with Variations
1 cup nonfat cottage cheese
1/3 cup nonfat buttermilk
Place ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add a small amount of additional buttermilk. Add suggested ingredients for desired variation. Cover and refrigerate.

1 Tbsp. blue cheese and black pepper to taste.

1 tsp. no salt added tomato juice
1 tsp. paprika
1 tsp. dry mustard
1 tsp. worcestershire sauce
1 tsp. onion powder
1 tsp. garlic powder, or to taste
additional tomato juice to thin, if necessary

3 anchovies
1 tsp. chopped green onion
1 Tbsp. chopped fresh parsley
1 tsp. chopped fresh tarragon, or to taste

1/2 tsp. oregano
1/2 tsp. garlic powder
1/2 tsp. onion flakes

1 Tbsp. pickle relish
1 Tbsp. chili sauce
1/2 tsp. dry mustard

Apple Walnut Spread
8 ounces nonfat cream cheese
1 small apple, finely minced (about 1/2 cup)
1 Tbsp. sugar
1/2 tsp. cinnamon
1 Tbsp. finely chopped walnuts
Combine sugar and cinnamon in a small bowl. Blend in cream cheese until smooth. Stir in apples and walnuts. Use as a spread for graham crackers or toast. Makes 10 servings, about 2 tablespoons each.

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102donna.gif (1833 bytes)Gazpacho Salad
2 large tomatoes, peeled and coarsely chopped
1 sm. cucumber, pelled & coarsely chopped
1/2 med. onion, finely chopped (optional)
1/2 green pepper, chopped
1 cup tomato juice
1 T. wine vinegar
1/2 tsp. salt
1/8 tsp. pepper
combine all ingredients in large bowl. Cover and refrigerate to blend flavors before serving. Will keep for 2 or 3 days in the refrigerator.

WOWsies from the land of Lost Recipes! My apologies!
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