ProMedica Weight Loss Surgery A new life. Anew you.

RECIPES FOR Good Health

1.1470.121515.IU © 2015 ProMedica Table of Contents

Appetizers 3 – 9

Soups & Salads 11 – 19

Beef & Pork 21 – 30

Poultry Dishes 32 - 54

Specialty Entrees 56 - 57

Fish & Shellfish 59 - 70

Breakfast 72 - 76

Dressings & Marinades 78 - 79

Desserts 81 - 89

Beverages & Protein Shakes 91 - 94

Appetizers

2

Mexican Dip

1 can fat-free refried beans 1 package low fat ranch dressing (dry) 1 container (16 ounces) fat-free sour cream 1 package (8 ounces) low fat Mexican cheese, shredded

Spread refried beans onto the bottom of a flat, square pan. Combine ranch dressing and sour cream in a bowl; whisk until thoroughly mixed. Spread sour cream/ranch mixture over the refried beans and top off with shredded cheese. Serve with baked tortilla chips.

Black Bean Dip

1 can (15 ounces) black beans 1 tablespoon chili powder ½ teaspoon ground cumin ¼ teaspoon salt

Combine all ingredients in a food processor; process until smooth – add additional salt as needed. Serve with salsa, celery, carrots, cucumber, baked tortilla chips, or warm flour tortillas.

3

Tasty Tuna Dip

1 cup low fat cottage cheese 1 can (7 ounces) water packed tuna Fresh lemon juice (to taste) ¼ teaspoon fresh dill (or 1/8 teaspoon dried dill weed), crushed 2 green onions, sliced Paprika (for color)

Place cottage cheese into a food processor; process until creamy. Add tuna, lemon juice and dill; process until smooth. Stir in green onions. Spoon the dip into a serving bowl and refrigerate for a minimum of 1 hour. Garnish with paprika and serve with low fat crackers.

Cheese Quesadilla

2 flour tortillas (6 inches each) ¾ cup low fat cheddar cheese, shredded ¼ cup tomato, chopped ½ cup fat-free refried beans ¼ cup fat-free sour cream 2 tablespoons salsa

Mix refried beans, sour cream and salsa in a bowl; cover and refrigerate. Spray a skillet with cooking spray; place one flour tortilla into skillet and top with cheese and tomatoes. Cook on medium-high heat, until cheese melts. Top mixture with the second flour tortilla and flip in skillet; cook until flour tortillas turn brown. Cut into wedges and serve with bean dip.

4 Chicken and Onion Cheese Spread

1 can (10 ounces) premium chunk white chicken in water (do not drain) 2 packages (8 ounces) fat-free cream cheese, softened ½ cup fat-free sour cream 1 envelope dry onion soup mix ¼ cup green or red pepper, chopped (optional)

Mix all ingredients with a hand mixer on low speed for approximately 1 – 2 minutes, or until well mixed. Chill until ready to serve. Serve as a dip with low fat crackers and vegetables; stuff in celery sticks; spread on soft flour tortillas and roll up with lettuce and tomatoes; or, spread on one piece of toast and eat as an open-faced sandwich.

Hummus

¼ cup tahini (sesame paste) 1 teaspoon cumin (or more, to taste) ½ teaspoon salt 2 large cloves garlic, finely chopped 3 tablespoons lemon juice 3 tablespoons hot water 1 can (19 ounces) of garbanzo beans, drained Fresh parsley, chopped

Combine tahini, cumin, salt and garlic in a small bowl. While mixing, slowly pour in lemon juice, then hot water. Puree garbanzo beans in a blender, or a food processor, or pass through a food mill. Add tahini mixture to the pureed ingredients; process or mix, and season to taste. Sprinkle with chopped parsley; serve with fresh vegetables or toasted pita bread.

5

Easy Spinach Dip

1 package (10 ounces) frozen spinach, or 1 pound fresh spinach – chopped 1 cup low fat sour cream, or low fat small curd cottage cheese ½ cup low fat yogurt ½ cup fresh parsley, finely chopped ¼ cup scallions (including tops), finely chopped 1 teaspoon salt Freshly ground pepper

*If using fresh spinach, wash and trim stems. Boil spinach in a large saucepan, or steam until wilted; drain thoroughly and chop. *If using frozen spinach, squeeze by hand, or wrap in a paper towel and squeeze, to remove all moisture.

In a bowl, combine spinach, sour cream or cottage cheese, yogurt, parsley, salt and pepper (to taste) and scallions; mix well. Cover and refrigerate for a minimum of 4 hours, or preferably, overnight, to blend flavors. Serve with low fat crackers.

6 Deviled Eggs

5 hard boiled eggs, chilled 1 cup Egg Beaters 3 tablespoons Miracle Whip Free ¼ teaspoon horseradish ½ teaspoon Grey Poupon mustard ½ teaspoon vinegar ½ teaspoon salt (optional) Black pepper and paprika (optional)

Cut boiled eggs in half and discard of yolks; set cooked egg whites aside. Spray a skillet with non-fat cooking spray and add egg beaters; cook over medium heat until done. After they have cooled, combine Egg Beaters with all remaining ingredients, except paprika, in a food processor and mix until smooth. Fill boiled egg halves with mixture and sprinkle with paprika.

*If you prefer a sweeter taste, use less mustard and add 1 – 2 tablespoons of sweet relish.

Smoked Salmon Spread

1 can (15 ounces) red salmon, drained and flaked 1 package (8 ounces) fat-free cream cheese, softened 1 tablespoon horseradish 1 tablespoon lemon juice 1/8 teaspoon liquid smoke 1 tablespoon fresh parsley, chopped 48 whole wheat Melba rounds (crackers)

Combine salmon, cream cheese, horseradish, lemon juice and liquid smoke into a serving bowl and stir well; cover and chill thoroughly. Sprinkle with chopped parsley before serving. Serve the spread on Melba rounds.

7

Slow Cooker Hot Crab Dip

1 package (8 ounces) fat-free cream cheese, softened 1 package (8 ounces) 1/3 less-fat cream cheese, softened ½ cup reduced fat parmesan cheese, grated 1 bunch green onions, thinly sliced ½ cup fat-free mayonnaise 1 tablespoon Splenda 2 teaspoons ground mustard 1 teaspoon garlic, minced 1 teaspoon hot pepper sauce 2 cans (6 ounces) crab meat, drained – cartilage removed and flaked ¼ cup almonds, sliced

Preheat oven to 350 degrees and spray a 1 ½ quart slow cooker with cooking spray. Mix cream cheeses, parmesan cheese, onion, mayonnaise, Splenda, mustard, garlic and hot pepper sauce in a medium bowl, until well blended. Place almonds onto an ungreased shallow pan and toast in oven for approximately 10 minutes, stirring occasionally, until lightly golden brown. Stir crab meat and toasted almonds into cheese mixture; spoon entire mixture into the slow cooker. Cover and cook on low for 1 hour, or until cheese is melted. Serve with low fat crackers.

8 Crab-Stuffed Cherry Tomatoes

1 pint cherry tomatoes 1 can (6 ounces) crab meat, drained 2 green onions, finely chopped 2 tablespoons dry bread crumbs 1 teaspoon fresh parsley, finely minced 1 teaspoon white wine vinegar ½ teaspoon fresh dill, or ¼ teaspoon dried dill weed – finely minced Paprika (for garnish)

Slice stem-end from tomatoes and scoop out the pulp; invert tomatoes and place on a paper towel to drain. Combine crab meat, green onions, bread crumbs, parsley, vinegar and dill weed in a small bowl; mix well and spoon mixture into tomatoes. Line a microwave safe plate with paper towels and place tomatoes on plate; microwave tomatoes on high for 2 – 4 minutes, turning plate several times, until heated thoroughly. Sprinkle with paprika.

9

Soups & Salads

10

Mexican Meatball Soup

1 tablespoon olive oil 2 medium onions, diced 3 garlic cloves, minced 2 cartons (32 ounces) beef broth (or equal amount of bouillon or canned broth) 1½ cups prepared Mexican salsa ¼ cup chopped cilantro ½ cup small pasta bows 1 bag (19 ounces) of Italian style frozen mini meatballs (do not defrost)

Heat olive oil in a large pot over medium-high heat. Add onion and garlic, sauté until golden and very tender, approximately 5 minutes. Add broth, salsa and cilantro; bring to a boil. Add pasta, cover, reduce heat and simmer 15 minutes. Add meatballs, cover and simmer, approximately 15 additional minutes, stirring occasionally. Season the mixture with salt and pepper. Ladle soup into bowls and serve.

Chili

1 pound lean ground beef or ground turkey 2 cans (14.5 ounces) tomatoes for chili 1 can (14.5 ounces) diced tomatoes 1 can (16 ounces) red kidney beans, rinsed and drained ½ red pepper, chopped ½ green pepper, chopped

Brown meat in a non-stick skillet, on medium-high heat; drain grease. Place cooked meat into a crock pot and combine remaining ingredients; stir. Cook on low heat for 4 – 8 hours.

11

Chicken Taco Soup

1 can red kidney beans 2 cans pinto beans 1 can black beans 2 cans chicken broth 1 large can tomatoes w/ chilies Onion (desired amount) 4 – 5 boneless chicken breasts 1 package taco seasoning

Cook and chop chicken; rinse beans. Pour chicken and beans into a large pot; add tomatoes, broth, onion and taco seasoning. Cook for approximately 45 minutes – 1hour.

Chicken Soup

1 whole chicken breast, skinned and halved ¾ cup water ¼ cup onion, chopped ¼ cup carrot, chopped ¼ cup celery, chopped 1 can (10.5 ounces) Campbell's Healthy Request chicken soup ¾ cup fat-free or skim milk ½ cup fat-free cheddar cheese, shredded

Combine chicken, water, onion, carrot and celery in saucepan. Cover and cook until chicken and vegetables are tender. Remove chicken and shred. Return chicken to saucepan. Add soup and milk. Stir in cheese until thoroughly melted.

12

Zucchini Beef Soup

½ pound ground beef 2 celery ribs, thinly sliced 1/3 cup onion, chopped ½ cup green pepper, chopped 1 can (28 ounces) diced tomatoes (do not drain) 3 medium zucchini, cubed 2 cups water 1½ teaspoons Italian seasoning 1 teaspoon salt (optional) 1 teaspoon beef bouillon granules ½ teaspoon Splenda Pepper (to taste) Parmesan cheese, shredded (optional)

In a large saucepan, cook beef, celery, onion and green pepper over medium heat – until meat is no longer pink and vegetables are tender – drain. Stir in tomatoes, zucchini, water, Italian seasoning, salt, bouillon, Splenda and pepper; bring to a boil. Reduce heat; cover and simmer for 20 – 25 minutes, or until zucchini is tender. Garnish with parmesan cheese.

13

Three Bean Soup

1½ teaspoon garlic, chopped 1 can (28 ounces) tomatoes, cut up 1 cup water 1 can (6 ounces) tomato paste 1 teaspoon chili powder 1 tablespoon Dijon mustard 1 teaspoon dried basil 1 teaspoon dried oregano ½ teaspoon ground cumin ½ teaspoon pepper 1 can (15 ounces) kidney beans, drained 1 can (15 ounces) black eyed peas, drained 1 can (15 ounces) garbanzo beans, drained 1 can (15 ounces) whole kernel corn, drained 1 cup carrots, chopped 1 cup zucchini or celery, chopped 1 medium onion, chopped

Combine garlic, tomatoes, water, tomato paste, chili powder, Dijon mustard, dried basil, dried oregano, ground cumin, pepper, kidney beans, black eyed peas and garbanzo beans in a pot; bring to a boil. Reduce heat, cover and simmer for 10 minutes. Stir in vegetables, cover and simmer for an additional 10 minutes.

14

Mixed Bean Salad

1 can (16 ounces) cut green beans, rinsed and drained 1 can (16 ounces) red kidney beans, rinsed and drained 1 can (16 ounces) garbanzo beans, rinsed and drained ½ cup (2 ounces) ripe olives, sliced ¼ cup fresh parsley, chopped ½ cup fat-free Italian dressing ¼ teaspoon dried garlic, minced

In medium bowl, combine green beans, kidney beans, garbanzo beans, olives and parsley. Add Italian dressing and minced garlic; mix gently to combine. Cover and refrigerate for a minimum of 2 hours. Gently stir again, immediately before serving.

Southwestern Three Bean Salad

1 can (19 ounces) Progresso back bean soup, drained ½ cup Kraft red wine vinegar fat-free salad dressing 1 can (15.5 ounces) light red kidney beans, drained 1 jar (16 ounces) thick-n-chunky salsa 1 can (15.5 ounces) navy beans, drained

Mix ingredients.

*If you prefer spicy food, add a few drops of Tabasco sauce.

15

Shrimp-Tomato Salad

1½ cups fresh tomato, diced 1 can (4.5 ounces) small shrimp, rinsed and drained 2 tablespoons fresh parsley, chopped ¼ cup fat-free mayonnaise 1 tablespoon chili sauce ½ teaspoon lemon pepper 1½ cups lettuce, finely shredded

In medium bowl, combine tomato, shrimp and parsley. In a small bowl, combine mayonnaise, chili sauce and lemon pepper. Add mayonnaise mixture to tomato mixture; mix gently to combine. Before serving, stir in shredded lettuce – refrigerate for a minimum of 30 minutes. Recipe makes 3 cups.

Cottage Cheese Shrimp Salad

8 ounces cottage cheese, small curd 1 pound cooked shrimp, chopped 2 eggs, boiled 2 large tomatoes, sliced Salt and pepper (to taste) Paprika (for color)

Mix cottage cheese and chopped shrimp. Peel eggs and mash until fine; mix with cottage cheese and shrimp. Add salt and pepper, to taste, and sprinkle with paprika (for color). Arrange sliced tomatoes and pile shrimp salad on top.

16

Salmon Salad

1 can (6 ounces) skinless and boneless pink salmon, well drained 1½ tablespoon reduced fat mayonnaise 1 teaspoon prepared white horseradish 1 large celery stalk, chopped 2 tablespoons red onion, chopped

Place the salmon in a small bowl and flake to separate. Stir in mayonnaise and horseradish; mix well. Stir in celery and onion; serve immediately, or cover and refrigerate. Serve on low fat crackers, toasted whole-wheat English muffin, or Melba toast. Salad will keep in the refrigerator for approximately 1 – 2 days.

Tuna Salad

1 can (3 ounces) water-packed tuna, well drained 1 tablespoon reduced fat mayonnaise 1 tablespoon red bell pepper, chopped ½ teaspoon balsamic vinegar 1 tablespoon chives (sliced), green onion tops (chopped) or red onion (chopped)

In a small bowl, flake tuna with a fork; combine with mayonnaise, pepper, vinegar and chives – mix well. Serve as an open faced sandwich on toasted bread, with low fat crackers, or as a salad surrounded by raw vegetables.

17 Seafood Salad

1 pound imitation crabmeat ¼ cup green onion, chopped 1 cup celery, chopped 2 tablespoons reduced calorie mayonnaise 2 tablespoons nonfat yogurt 1 ounce low fat cheddar cheese, grated ¼ teaspoon paprika 1 tablespoon lemon juice

Combine all ingredients and mix well. Serve on lettuce, or as a sandwich spread.

* You can also substitute shrimp for part, or all, of the crabmeat.

Ham & Cheese Potato Salad

2 teaspoons mustard 1 jar (9 ounces) Kraft fat-free tartar sauce 2 teaspoons parsley, dried 2 pounds extra lean pre-cooked ham, cut into ¼ inch chunks 1 package (8 ounces) fat-free Healthy Choice cheddar cheese, shredded 2 pounds potatoes (approximately 6 medium-sized) – cooked, cooled and cubed ¾ cup red onion, chopped

In a large bowl combine mustard, tartar sauce and parsley; mix well. Gently stir in remaining ingredients – be sure to coat all ingredients with dressing. Serve immediately, or cover and keep chilled until ready to serve.

18 Egg Salad

2 hard-boiled large eggs, cooled under running water 1 tablespoon fat-free sour cream 2 teaspoons sweet pickle relish 2 teaspoon reduced fat mayonnaise ¼ teaspoon Dijon mustard Pinch of salt (optional) ¼ cup celery, finely chopped Paprika (for garnish)

Cut each egg in half and carefully remove the yolks; discard the yolks from half of the cut eggs. In a small bowl, mash the remaining egg yolk; add sour cream, pickle relish, mayonnaise, mustard and salt – mix well. Chop the egg whites; stir the chopped egg whites and celery into the egg yolk mixture. Serve as an open-faced sandwich by spreading onto toasted bread, or eat with low fat crackers. Recipe makes 2/3 cup.

Zesty Egg Salad

1 whole hard boiled egg (separate yolk and keep) 1 teaspoon water ¼ cup fat-free tartar sauce 4 hard boiled egg whites (discard yolks)

With a fork, mix egg yolk, water and tartar sauce until smooth and creamy. Chop egg whites into tiny pieces and stir into yolk mixture. Keep chilled until ready to serve.

19

Beef & Pork

20 Beef or Pork Fajitas

1 pound boneless top sirloin or pork tenderloin 3 tablespoons lime juice ½ teaspoon coriander ½ teaspoon chili powder 1 green pepper, sliced 1 onion, sliced 8 flour tortillas (6 inches) Salsa (optional)

Cut meat into 1inch strips; mix lime juice, coriander and chili powder – pour over meat. Set aside, for up to three hours. Meanwhile, slice the vegetables; stir into the meat mixture. Spray a skillet with non-stick cooking spray and stir-fry meat and vegetables until done. Warm the tortillas on high in the microwave, or in a non-stick skillet, for approximately 50 seconds. Fill each tortilla with the mixture and serve with salsa. Mexican Beef Bites

8 ounces beef tenderloin, cut into ½ “ thick cubes 2 large tomatoes 2 large jalapenos 4 cloves garlic 2 tablespoons lime juice ¼ bunch cilantro 2 small onions 2 teaspoons salt 2 teaspoons cumin 2 tablespoons olive oil

Place tomatoes, jalapenos, garlic, lime juice, cilantro, onion, salt and cumin in a food processor and puree. Pour the puree into a resealable plastic bag and add the beef cubes – marinate for a minimum of 2 hours. In a large skillet, heat the olive oil over medium-high heat; add the beef cubes and sauté for approximately 5 minutes.

21 Marinated Steak

1½ pounds boneless steak (round, flank or top sirloin), well trimmed

(for marinade) 1/3 cup soy sauce 1/3 cup chili sauce ¼ cup water 1 tablespoon Worcestershire sauce ¼ teaspoon pepper ¼ teaspoon garlic powder 1/8 teaspoon chili powder 1 tablespoon dried parsley 1 teaspoon dried oregano 1/8 teaspoon dry mustard

Mix marinade ingredients in a container large enough to accommodate the steak; add the steak – be sure to coat both sides with the mixture. Refrigerate and marinate for 2 – 4 hours, turning steak one time (halfway through the marinating). Barbecue or broil the marinated beef to desired doneness.

22 Beef Stroganoff

1 pound eye of round beef, cut into ½ inch chunks 2 medium onions, chopped (to save time, use 1 pound of frozen chopped onions) 1 can (4 ounces) mushroom stems and pieces (do not drain) 2 teaspoons minced garlic 3 cups beef broth (or 3 beef bouillon cubes dissolved in 3 cups water) 4 cups medium egg noodles 1 cup fat-free sour cream

Spray a large kettle or soup pot with non-fat cooking spray. Over medium heat, cook beef, onions, mushrooms and garlic – stir occasionally. Once meat is fully cooked, add beef broth, egg noodles and sour cream; turn heat to high. Once the mixture is boiling, turn the heat down to low (do not cover) and cook for 5 – 7 minutes, until pasta reaches desired doneness; stir occasionally. Let the dish stand for 4 – 5 minutes before serving (broth will thicken as it stands). If desired sprinkle lightly with salt and pepper (to taste).

23 Meat Loaf

1½ pounds extra lean ground beef, or ground turkey ¼ cup egg substitute, or 1 egg ½ cup onion, chopped ½ cup green pepper, chopped 1 tablespoon dried parsley ¾ cup celery, finely chopped ¾ cup oatmeal ¾ cup skim milk ½ cup catsup 1 teaspoon dry mustard ½ teaspoon garlic, chopped 1 teaspoon salt (optional) ½ teaspoon ground pepper

(conventional oven) Preheat oven to 325 degrees. Mix all ingredients, shape into a loaf and bake for 1 hour.

(microwave oven) Mix all ingredients. Pack lightly into a 10-inch glass dish, making a well in the center. Place an empty glass (right side down) in the center of the dish and cover with wax paper. Cook on high for 18 minutes, rotating ¼ turn after 6 minutes and again after another 6 minutes of cooking. Let the dish stand for 5 minutes before serving.

24 Cocktail Meatballs with Quick Sweet and Sour Sauce

(for meatballs) ½ pound lean ground beef, or lean ground turkey 1/3 cup unseasoned bread crumbs 1 large egg 2 tablespoons dry onion, minced 2 tablespoons fresh parsley, minced ½ teaspoon salt ¼ teaspoon pepper ½ cup fat-free or skim milk *In a pinch, you can purchase prepared meatballs from the grocer’s freezer.

(for sauce) 1/3 cup ketchup ¼ cup cider vinegar ¼ cup Splenda 2 teaspoons Worcestershire sauce 2/3 cup cold water 1 tablespoon + 1 teaspoon cornstarch

Preheat oven to 350 degrees. In a large bowl, mix all meatball ingredients. Using your hand, roll the mixture into 1-inch balls and place on ungreased baking sheet. Bake for 15 minutes, or until center is no longer pink.

In a small saucepan, combine the sauce ingredients; simmer over medium heat, until thickened and clear. Pour the prepared sauce over the meatballs – serve hot.

25

Smothered Steak

1 pound whole beef tenderloin 2 large onions, quartered and separated 2 large green peppers, cut into ¾ inch strips 1 package (8 ounces) fresh mushrooms, sliced ¼ cup dry butter buds ½ cup water 1 teaspoon celery salt, or garlic salt

Spray a crock pot with non-fat cooking spray; add beef and top with onions, peppers and mushrooms. Mix butter buds, water and celery salt together until butter buds dissolve; pour over vegetables – gently toss vegetables to distribute seasonings. Cover and cook on high for 4 – 5 hours, or cook on low for 8 – 9 hours. Cut beef into four 4-ounce steaks and arrange on a platter – do not discard of meat juices; toss vegetables in juices. Spoon juice and vegetables over beef and serve hot.

26

Ham Steak with Cherry Sauce

1 package (4 servings) sugar-free vanilla cook and serve pudding mix 1 package (4 servings) sugar-free cherry gelatin 2 cups (16-ounce can) red tart cherries, packed in water – drained and liquid reserved Water ¼ teaspoon apple pie spice 6 slices (3 ounces) extra-lean ham steaks

In a large glass measuring bowl, combine dry pudding mix and dry gelatin. Add water to reserved cherry liquid – enough to make ¾ cup - and add liquid to pudding mixture; mix well. Cover liquid/pudding mixture and microwave, on high, for 2 minutes. Stir cherries and apple pie spice into the mixture, recover and continue microwaving on high for an additional 2 minutes. Mix well and cover.

Place 6 ham steaks into a large microwaveable dish, cover with waxed paper and microwave, on high, for 3 minutes, or until ham is heated throughout (turning after 1 ½ minutes). Recipe makes six servings, with one slice of ham and 1/3 cup of cherry mixture per serving.

27 Barbecued Meat Loaf Muffins

(barbecue sauce) 2/3 cup ketchup 2 tablespoons water 1½ tablespoons Splenda 1 tablespoon Worcestershire sauce 1 tablespoon vinegar ½ teaspoon liquid smoke ½ teaspoon chili powder 1/8 teaspoon onion powder 1/8 teaspoon garlic powder (meat loaf) 1¾ pounds lean ground sirloin ½ small yellow onion, finely diced ½ green pepper, finely diced ½ red pepper, finely diced 1 large egg + 1 egg white 1 cup plain bread crumbs ½ teaspoon onion powder ½ teaspoon garlic powder ½ teaspoon salt Pepper (to taste)

Preheat oven to 450 degrees. Coat muffin tin (average sized, with 12 sections) with non-stick cooking spray. Prepare barbecue sauce by combining all sauce ingredients in a small sauce pan and stir; simmer on low heat for 5 minutes. Set aside.

Begin making meatloaf by putting ground beef in a medium bowl and adding all remaining meat-loaf ingredients, plus ½ cup barbecue sauce; combine – do not over mix. Add salt and pepper to taste. Divide the meat evenly into the 12 muffin sections, mounding slightly (~ ½ cup each); bake for approximately 20 – 25 minutes, or until done. Remove the pan from the oven and the brush muffins with remainder of barbeque sauce. Let stand for 10 minutes before serving.

28

Burgundy Pork

2 tablespoons olive oil 4 pork loin chops (4 ounces), pounded to ¼ inch thick 1 teaspoon chili powder 1 teaspoon salt 1 teaspoon fresh ground pepper 2 cloves fresh garlic 2 tablespoons capers ½ cup burgundy wine

Season the pork medallions with chili powder, salt and pepper; heat the olive oil in a large sauté pan, over medium-high heat. When the olive oil is heated, add the seasoned pork medallions and sauté for 1 minute on each side; add the garlic and capers and sauté for 2 minutes. Remove the pork place and put aside. Deglaze the pan with the burgundy and reduce by half, for approximately 2 minutes; pour over the pork and serve.

29

Sunday Dinner Beef Roast

3 – 4 pound pot roast, or chuck roast 2 cloves garlic, sliced 1 teaspoon freshly ground pepper 1 teaspoon salt ½ cup white wine 3 medium potatoes, chopped 2 large carrots, sliced 1 onion, chopped 1 teaspoon fresh parsley, minced 1 teaspoon fresh rosemary (leaves only) 1 teaspoon fresh thyme, minced

Use a small kitchen knife to make several slits in the roast; stuff slices of garlic into the slits. Rub the outside of the roast with salt and pepper; place the roast into the crock pot and add the remaining ingredients. Cover and cook on low for 10 – 12 hours, or on high for 5 – 6 hours. Remove the roast and let it stand for 15 minutes before slicing.

*To make this dish more elegant, substitute new potatoes, baby carrots and pearl onions for sliced vegetables.

30

Poultry Dishes

31

Barbequed Sesame Chicken Breasts

1 tablespoon brown sugar or artificial brown sugar 3 tablespoons soy sauce 1 tablespoons sesame seeds 2 garlic cloves, chopped 1/8 teaspoon black pepper 4 boneless, skinless chicken breast halves

Combine brown sugar, soy sauce, sesame seeds, garlic and black pepper in a large zip lock bag. Add the chicken to the mixture; turn bag to coat chicken with mixture and refrigerate for a minimum of 2 hours. Remove the chicken from the marinade and pour the marinade into a small saucepan; heat to boiling, and then cool. Place the chicken on the grill until it is thoroughly cooked and the juices run clear (approximately 7 – 10 minutes per side). Baste the chicken, turning frequently, with marinade while cooking.

Chicken a la soda

1½ pounds boneless, skinless chicken breast, or 2.5 lbs. skinless chicken parts (with bone) Medium onion, sliced 1 green pepper, sliced 1 can (4 ounces) sliced mushrooms, drained ½ teaspoon salt (optional) 1/8 teaspoon pepper 1 can sugar-free diet orange soda

Preheat oven to 350 degrees; arrange chicken in a 3 quart casserole dish and top with ingredients. Cover and bake for 35 – 45 minutes, or until chicken is tender. Uncover and bake for an additional 10 minutes.

32

Brochette ’n Cheese Stuffed Chicken Breasts

1 can (14.5 ounces) Italian-style diced tomatoes, undrained 1¼ cups part-skim Mozzarella cheese, shredded and divided ½ cup fresh basil, chopped 1 package (6 ounces) stuffing mix for chicken 8 small (approximately 2 pounds) boneless, skinless chicken breast halves 1/3 cup Kraft Roasted Red Pepper Italian with Parmesan dressing

Preheat oven to 350 degrees; combine the tomatoes (and juice), ½ cup of cheese, basil and stuffing mix in a bowl – stir until just moistened. Put 2 chicken breast halves in a large freezer weight resealable bag; pound with the side of a heavy can, rolling pin or meat mallet until the chicken is ¼ inch thick. Repeat the pounding process (using the same bag) with remaining chicken breasts, 2 at a time.

Place the pounded chicken smooth side down on a cutting board and spread with 1/8 of the stuffing mixture. Roll the chicken breast, starting at the narrowest end, as tightly as possible around the stuffing mixture. Place the rolls on a 13 inch x 9 inch baking dish, seam side down. Pour the dressing evenly over the chicken and bake for 40 minutes; sprinkle with the remaining cheese and bake for an additional 5 minutes, or until cheese is melted and chicken is cooked thoroughly.

33

Chicken Fettuccine

1 box (12 ounces) fettuccine Florentine noodles 1½ pounds boneless, skinless chicken breast – cut into bite size pieces 1 jar (26.5 ounces) Hunts Original spaghetti sauce with mushrooms Fat-free parmesan cheese, grated (optional)

Cook pasta according to the package directions. Over medium heat, cook chicken pieces in a non-stick 12 inch skillet until all pieces are thoroughly cooked – chicken will be entirely white. Add the spaghetti sauce to the chicken and heat for approximately 4 – 5 minutes, or until completely heated. Spoon the chicken over the hot, drained pasta and sprinkle with parmesan cheese.

Rolled Chicken and Asparagus

1 pound boneless, skinless chicken breasts 24 – 30 asparagus spears (tough ends removed) 2 tablespoons lemon juice 6 green onions, chopped ½ teaspoon salt (optional) ½ teaspoon pepper

Preheat oven to 350 degrees; cut chicken breasts into 8 – 10 strips, approximately 1 inch x 5 inches long. Wrap each strip of chicken in a corkscrew fashion around 2 – 3 uncooked asparagus spears; fasten with toothpicks. Coat a baking dish with a non-stick spray; arrange the asparagus wraps in the dish. Sprinkle the wraps with lemon juice, green onions, salt (optional) and pepper; cover and bake 25 – 30 minutes. Remove toothpicks and serve hot, or refrigerate until chilled and serve cold.

34 Chicken in Salsa

1 pound boneless, skinless chicken breast ¾ cup salsa

Spray a 9 inch x 9 inch pan with non-stick coating; arrange the chicken in the pan.

*Follow the directions below for either microwave or conventional oven cooking directions.

(conventional oven) Preheat oven to 350 degrees; bake the chicken, uncovered, for 20 minutes. Spoon the salsa over the chicken and cook for an additional 10 minutes, or until chicken is completely cooked and salsa is heated.

(microwave) Cover with plastic wrap and vent one corner. Cook on high for 6 – 8 minutes, depending on the thickness of the chicken. Rotate ¼ turn halfway through the cooking time. Drain any liquid and spoon the salsa over chicken; cook for an additional 1 – 2 minutes, or until salsa is heated.

Crock-Pot Chicken Breast

4 boneless, skinless chicken breasts (6 ounces each) – frozen or thawed 1 medium onion, sliced 1 green pepper, sliced 1 can (4 ounces) sliced mushrooms, drained ½ teaspoon salt 1/8 teaspoon pepper 8 ounces sugar-free orange soda

Place all the ingredients into a crock-pot; cover and slow cook on medium.

35 Honey Mustard Chicken

8 (4 ounces each) boneless, skinless chicken breasts 2 cups fat-free honey Dijon salad dressing

Marinate the chicken in the salad dressing overnight, or up to 2 days.

Cook the chicken over medium heat in a non-stick skillet, or on a grill, for 4 – 5 minutes. Turn the chicken and continue cooking it until the chicken is white in the center.

*If you wish to use the honey Dijon dressing that the chicken marinated in as a dipping sauce, you must first bring it to a boil for 1 minute. Allow the sauce to cool prior to serving.

Easy Crock Pot Southwest Chicken and Rice

5 frozen chicken breasts 1 jar Pace picante sauce (mild, medium or hot) 1 can Campbell's cheddar cheese soup (do not dilute).

Place all the ingredients into a crock pot; cook on low for approximately 7 hours, or until chicken is done.

36

Parmesan Chicken Strips

8 chicken breast halves (approximately 4 ounces each) – skinned, boned and fat removed ¼ cup skim or 2 percent milk ¼ cup frozen egg substitute, thawed 2/3 cup fine, dry plain wheat bread crumbs 2/3 cup grated parmesan cheese 1¼ teaspoon whole basil, dried ¾ teaspoon whole thyme, dried ¼ teaspoon onion powder ¼ teaspoon pepper Vegetable cooking spray

Cut chicken into 4 inch x 1 inch strips; coat a baking sheet with the cooking spray. Combine the milk and egg substitute in a small bowl – stir well and set aside. Combine the bread crumbs, parmesan cheese, basil, thyme, onion powder and pepper in another bowl – mix well. Dip the chicken strips in the milk mixture and then dredge in the bread crumb mixture. Place the chicken strips on the baking sheet; bake at 400 degrees for 18 minutes, or until lightly browned. Serve warm.

37

Chicken Nuggets

1 box (6 ounces) Stove Top stuffing (any flavor) 4 egg whites 1½ pounds boneless, skinless chicken breast Non-fat cooking spray

Preheat the oven to 425 degrees; cover a cookie sheet with foil. Spray the foil with non-fat cooking spray and set aside. On high speed, combine the contents of the stuffing mix box in a blender, or food processor, for 30 seconds; pour into a shallow bowl. Beat the egg whites in blender, or food processor, for 15 seconds; poor into a separate shallow bowl. Cut the chicken into nuggets; dip the pieces into the stuffing mix and then into the egg whites. Dip the nuggets into the stuffing mix one more time and then place them on the foiled cookie sheet. Bake at 425 degrees for 15 minutes; turn nuggets and bake for an additional 5 minutes. Serve with mustard, sweet and sour sauce, barbecue sauce or your favorite fat-free salad dressing.

38

Chicken in Gravy

1½ pounds boneless, skinless chicken breasts, or 2 ½ – 3 pounds skinned chicken parts (with bone) 1 can (8.5 ounces) artichoke hearts, drained ¼ pound mushrooms, sliced ¼ teaspoon pepper ½ teaspoon paprika 1 1/3 cups chicken broth, fat removed 4 tablespoons flour ½ teaspoon salt (optional) 1/3 cup dry sherry (optional) ¼ teaspoon rosemary Non-stick cooking spray

Preheat the oven to 350 degrees; spray a 9 inch x 13 inch baking pan with non-stick cooking spray and arrange the chicken on the pan. Place the artichoke hearts and mushrooms between the chicken pieces; sprinkle with pepper and paprika. In a covered container, shake the flour with 1/3 cup of cold broth. Pour the flour mixture into a small saucepan and add the remaining broth, salt (optional), dry sherry (optional) and rosemary. Heat the contents of the saucepan over medium, stirring constantly, until thickened. Pour the mixture over the chicken, artichokes and mushrooms; bake for 40 – 50 minutes.

39

Chicken Cacciatore

1½ pounds boneless, skinless chicken breasts, or 2 ½ – 3 pounds skinned chicken parts (with bone) 1 can (16 ounces) stewed tomatoes 1 onion, sliced 1 teaspoon Italian herb seasoning 1 can (8 ounces) tomato sauce 2 cups frozen peas Non-stick cooking spray

Spray a large saucepan with the non-stick spray. Add the chicken, tomatoes, onion, seasoning and tomato sauce to the saucepan; cover and simmer for 25 – 30 minutes, stirring occasionally. Add the peas to the mixture and cook for an additional 10 minutes.

*For an added special touch, top this dish with dumplings!

40

Chicken Parmigiana

4 boneless chicken breast halves 1 large egg, beaten 1 cup Progresso Italian flavored bread crumbs ¼ cup olive oil 2 cups prepared Italian pasta sauce 1 cup mozzarella cheese, shredded ½ cup parmesan, grated

Preheat oven to 375 degrees. Place each chicken breast between two plastic sandwich bags and pound to ½ inch thick with a mallet, using the flat side of the mallet. Crack the egg into a small bowl; pour the bread crumbs into a shallow bowl. Dip each pounded chicken breast into the egg and then into the bread crumbs – very lightly coat both sides of each breast. In a large non-stick skillet, heat the olive oil over medium-high heat and sauté the chicken until it is lightly browned on both sides – approximately 3 minutes per side.

Transfer the chicken to a shallow baking dish and top with the pasta sauce, mozzarella and parmesan cheese. Place chicken back into the oven and bake for 15 minutes, or until cheese has melted and chicken is thoroughly cooked.

41

Chicken A La Yummy

4 boneless, skinless chicken breast halves ¾ cup red wine ½ tablespoon fresh basil, chopped ½ tablespoon paprika Non-stick cooking spray

(marinate) Place chicken in a non-porous glass dish or bowl; pour the wine over the chicken and toss to coat. Cover the dish and refrigerate for a minimum of 2 – 3 hours.

Remove the chicken breasts from the wine and season with basil, paprika, garlic salt, salt and pepper.

(cook) Spray a medium skillet with the cooking spray and warm it over medium-high heat. Add the chicken; sauté on each side until a nice brown/red color is reached and the inside is no longer pink (20 – 30 minutes).

42

Chicken Breasts Florentine

2 packages (10 ounces) frozen spinach, chopped 1 cup water 1½ pounds boneless, skinless chicken breast ½ stalk celery ½ small onion ½ teaspoon salt (optional) 3 tablespoons flour ½ cup milk ¼ cup parmesan cheese 1/8 teaspoon nutmeg

Preheat the oven to 375 degrees; cook the spinach according to the package directions and drain well. In a saucepan, simmer the chicken in water with the celery, onion and salt for approximately 15 minutes, or until chicken is no longer pink. Remove the chicken from the water, and pour out all but 1cup of liquid from the saucepan (discard of the celery and onion).

In a covered container, shake the flour with the milk; pour the flour mixture into the remaining liquid in the saucepan and cook, stirring constantly, until thickened. Stir in the nutmeg and cheese.

Spray a 9 inch x 13 inch pan with non-stick cooking spray; mix the spinach with half of the sauce and spread the mixture into the pan. Arrange the chicken over the spinach and pour the remainder of the sauce over the chicken. If desired, sprinkle the chicken with additional nutmeg. Bake uncovered for 25 – 30 minutes, or until the chicken is thoroughly heated.

43 Chicken Breasts in Mushroom Sauce

2 cups mushrooms, sliced ¼ cup green onion, chopped 2 tablespoons flour ¼ cup water 2 tablespoons dry sherry ½ cup plain nonfat yogurt ¼ teaspoon salt (optional) 1/8 teaspoon pepper 1 teaspoon instant chicken bouillon 1 pound boneless, skinless chicken breasts ¼ teaspoon paprika

Prepare using one of the following cooking methods:

(microwave) Combine the mushrooms and onions in a 1 quart casserole dish; cover and cook on high for 3 – 4 minutes (stirring halfway through cooking time), or until mushrooms are tender. Drain. Mix the flour and the water; add the mushrooms, onion, sherry, yogurt, salt and pepper – mix well. Coat a 9 inch x 9 inch baking pan (not metal) with non-stick cooking spray and arrange the chicken on the pan. Pour the sauce over the chicken and sprinkle the chicken with the paprika; cover the dish with wax paper and cook at 50% power for 14 – 20 minutes, stirring the sauce and rotating the chicken ¼ turn every 5 minutes. The dish is done when the sauce is thickened and the chicken is no longer pink.

(conventional oven) Preheat the oven to 350 degrees. Spray a skillet with non-stick cooking spray; sauté the mushrooms and onions in the skillet. Mix the flour and water; add the mushrooms, onion, sherry, yogurt, salt and pepper – mix well and stir constantly, until thickened. Spray a 9 inch x 9 inch baking dish with non-stick cooking spray and arrange the chicken on the dish. Pour the sauce over the chicken and sprinkle with the paprika; bake for 30 minutes, or until chicken is no longer pink.

44

Ricotta Chicken

½ cup ricotta cheese 3 tablespoons pine nuts 2 tablespoons fresh basil, chopped 1 tablespoon fresh thyme, chopped 1 teaspoon garlic, chopped 2 tablespoons sun dried tomatoes, chopped 1 artichoke heart, chopped 1 pound boneless, skinless chicken breast; pounded ¼ inch thick ½ cup white whine Salt and pepper (to taste)

Preheat the oven to 350 degrees. In a large bowl, combine the ricotta cheese, pine nuts, basil, thyme, garlic, sun dried tomatoes and artichoke heart – mix well. Lay the pounded chicken breast flat and spread the cheese mixture over the top of it; roll the chicken breast tightly. Place the chicken seam- side down onto a baking pan; pour the white wine into the baking pan with the chicken, and season with the salt and pepper. Bake at 350 degrees for 40 minutes, or until the chicken is thoroughly cooked and the juices run clear.

45 Baked Chimichangas

8 flour tortillas (6 inches) 1½ cups chicken, cooked and cubed 2 ounces low fat cheese, grated ¾ cup thick-n-chunky salsa Non-stick cooking spray

Preheat oven to 400 degrees; in a bowl, mix the chicken cheese and salsa. Warm the tortillas in the microwave, or in a non- stick skillet, until pliable (approximately 5 seconds). Wet one side of each tortilla and, on a plate, place the wet side down; spoon the mixture evenly onto each tortilla and roll each to hold the filling. Spray a baking dish with non-stick spray and place the chimichangas, seam side down, on the dish. Bake for 15 minutes.

Mexicali Chicken

1 pound boneless, skinless chicken breast – remove fat 1 can (15 ounces) Healthy Choice beef chili 1 container (3 ounces) Healthy Choice fat-free cream cheese ¼ cup thick-n-chunky salsa, mild 1 cup fat-free Healthy Choice cheddar cheese, fancy shredded Rice

In a 12-inch non-stick skillet, cook the chicken over medium- high heat for 3 – 4 minutes. Flip the chicken and cook for an additional 3 – 4 minutes, or until fully cooked. Remove the chicken from the skillet; cut the chicken into ¼ inch strips, and then into ½ inch lengths. Return the chicken to the skillet and mix in the chili, cream cheese and salsa; warm over a medium-low heat, stirring constantly until the cream cheese is completely dissolved. Sprinkle the mixture with the cheddar cheese, cover and cook over medium-low for 2 – 3 minutes. Serve over the warm, cooked rice.

46 Chicken Enchiladas

This recipe can be layered to save time, or each tortilla can be individually filled and rolled in the traditional way for a more authentic dish.

2 cups chicken, cooked and cubed 1 cup onion, chopped 1 cup low fat ricotta cheese 1 cup nonfat plain yogurt 2 ounces low fat cheddar cheese, grated 2 ounces part-skim mozzarella cheese, grated 12 corn tortillas 2 cans (10 ounces) enchilada sauce

Preheat the oven to 375 degrees; mix the chicken, onion, ricotta cheese, yogurt, cheddar cheese and mozzarella cheese and set aside.

Spray a 9 inch x 13 inch baking dish with non stick cooking spray and pour ½ can of enchilada sauce into the bottom of the pan.

*Consult the following directions for either rolled or layered enchiladas.

(rolled method) Place approximately 1/3 –1/2 cup of the filling on each tortilla and roll (cracks in the tortillas are not as noticeable after cooking). Place the wraps seam side down in the baking dish and top with the remaining sauce.

(layered method) Following this order, layer in pan 1/3 of the tortillas, half of the filling, 1/3 tortillas, 1 can of sauce, remainder of filling, remainder of tortillas and remainder of sauce.

Bake for 20 – 30 minutes, or until heated thoroughly.

47

Chicken Fajitas

½ pound boneless, skinless chicken breast – cut into thin strips 1 teaspoon ground cumin Juice of ½ lime 1 tablespoon canola oil, divided ½ large white onion, thinly sliced 1 medium green bell pepper, seeded and cut 1 – 2 jalapeno peppers, seeded and cut into thin strips lengthwise strips ½ cup salsa, well drained 2 – 4 tablespoons (to taste) cilantro leaves, minced 4 whole wheat tortillas, cut into ½ inch strips

Sprinkle the cumin over the chicken and rub in. Put the chicken into a container with a tight lid and add the lime juice; cover and shake well. Marinate the chicken in the lime juice for 2 – 24 hours in the refrigerator; shake occasionally. Approximately one hour before cooking the chicken, remove it from the marinade and pat it dry with paper towels; set the chicken aside until it warms to room temperature.

Add half of the oil to a medium non-stick skillet; turn the stovetop to medium-high heat and stir in the onion, green peppers and jalapeno peppers. Sauté until the onions are lightly browned, approximately 10 minutes. Transfer the vegetables to a plate and set aside; do not clean the pan.

Heat the remaining oil in the pan over high heat until hot. Add the marinated chicken and cook until it is slightly browned, approximately 1 – 4 minutes, depending on thickness. When the chicken is thoroughly cooked, transfer it to the plate with a slotted spoon.

Place a tortilla on each plate and top each with ¼ of the chicken, leaving a 1 inch margin at each end of the tortilla. Top the chicken with ¼ of the vegetables, ¼ of the salsa and ¼ of the cilantro. Fold the ends of the tortillas over top of the filling and roll the tortilla as tightly as possible. Serve immediately.

48 Chicken Salad Burritos

1 cup (5 ounces) cooked chicken breast, diced 1 cup unpeeled cucumber, diced ¾ cup (3 ounces) low fat cheddar cheese, shredded ¼ cup fat-free ranch dressing 2 tablespoons taco seasoning mix 4 flour tortillas (6 inches) ½ cup lettuce, finely shredded

In a medium bowl, combine the chicken, cucumber and cheddar cheese. In a small bowl, combine the ranch dressing, mayonnaise and taco seasoning. Add the dressing mixture to the chicken mixture and toss gently. Spoon ¼ of the mixture over each tortilla; top with 2 tablespoons of the shredded lettuce. Roll the tortillas to cover filling. Serve immediately, or cover and refrigerate until ready to serve.

Chicken Piccata

1 teaspoon olive oil 2 (thin) whole chicken breasts – skinned, boned and halved Juice of 1 lemon ¼ cup of dry white wine 1 lemon, thinly sliced Capers (for garnish) Black pepper (to taste)

Heat the oil in a non-stick skillet; add the chicken and sauté over med-high heat for approximately 10 – 15 minutes. Reduce the chicken to a simmer and pour the lemon juice into the skillet; cook for an additional 5 minutes. Remove chicken the chicken from the skillet and pour in the wine (to deglaze the pan); cook on high heat for 2 – 3 minutes, stirring constantly. Pour the wine sauce over the chicken and garnish the dish with lemon slices, capers and fresh ground black pepper.

49

Sweet and Sour Chicken

1 can (8 ounces) unsweetened pineapple chunks, packed in juice 1 pound boneless, skinless chicken breasts 1 cup Swanson’s chicken broth, 30% less salt ¼ cup vinegar 5 – 6 Equal packets 2 teaspoon soy sauce ½ teaspoon garlic, chopped 1 cup celery, sliced 1 small onion, quartered 1 green pepper, sliced 3 tablespoons cornstarch ¼ cup water Brown rice (quick cooking)

Drain the pineapple; reserve the juice. Cut the chicken into bite-size pieces and place in a saucepan; add the pineapple juice, broth, vinegar, soy sauce and garlic – cover and simmer over low heat for 15 minutes. Add the vegetables and pineapple to the saucepan and cook for an additional10 minutes, stirring occasionally. In a small bowl, combine the cornstarch and water; gradually stir the cornstarch mixture into the saucepan and add the Equal. Continue to cook the mixture until thickened, stirring constantly. Serve with the brown rice.

50 Chicken Valencia

8 boneless, skinless chicken breasts – pounded thin 1 teaspoon salt 1 teaspoon pepper ¼ cup flour ¼ cup olive oil ½ cup white wine 2 large tomatoes ½ cup fresh mushrooms, sliced ½ cup scallions, chopped 1 clove fresh garlic, chopped ½ cup chicken stock

Season the chicken breast with the salt and pepper; lightly coat the seasoned chicken with the flour. Pour the olive oil in a large sauté pan and heat over medium-high; add the chicken and sauté to a golden brown. When the chicken is browned on both sides, add the white wine (to deglaze the pan); add the tomatoes, mushrooms, scallions, garlic and chicken stock. Let the mixture simmer for approximately 10 minutes, or until the chicken is thoroughly cooked and the stock has thickened.

Turkey and Tomato Wrap

1 low fat flour tortilla (6 inches) 2 teaspoons reduced fat mayonnaise 2 slices deli style fat-free roasted turkey breast 2 tablespoons fresh tomato, chopped 1 tablespoons fresh basil leaves (or 1/8 teaspoon dried basil), chopped

Lay the tortilla flat on a small plate; spread the mayonnaise on the tortilla and lay the turkey breast on top. Sprinkle the tomato and basil over the turkey and roll the tortilla.

51 Grilled Caribbean Chicken

4 ounces boneless, skinless chicken breast halves 2 teaspoon fresh lime juice 1 teaspoon vegetable oil 2 teaspoon jerk seasoning Cooking spray

Heat the grill; place the chicken between two sheets of heavy duty plastic wrap. With a meat mallet or rolling pin, flatten the chicken to approximately ¼ inch thickness. In a small bowl, combine the lime juice and oil; brush the mixture over both sides of the chicken. Rub the jerk seasoning over both sides of the chicken.

Place the chicken on a grill rack coated with cooking spray; cover and grill 5 – 6 minutes on each side, or until done.

Creamed Peppery Chicken

4 boneless, skinless chicken breasts Pepper (to taste – up to 1 teaspoon) 1 container (8 ounces) fat-free sour cream

Generously sprinkle the chicken breasts with pepper; spray a 12 inch non-stick skillet with non-fat cooking spray. Place the seasoned chicken in the skillet and cook for 4 – 5 minutes over medium heat. Turn the chicken and continue to cook it over low heat.

Scoop the sour cream on top of the chicken; cover and continue to cook for an additional 4 – 5 minutes, or until the chicken is thoroughly cooked (white throughout).

52

Citrus Chicken

¼ cup lemon juice 2 tablespoons Dijon mustard ¼ teaspoon garlic powder ¼ teaspoon pepper 2 tablespoon frozen orange juice concentrate, thawed 1 tablespoon + 1 teaspoon vegetable oil 1 packet instant chicken broth mix, dry 1 tablespoon dried parsley 1 pound boned and skinned chicken, cut into chunks 1 tablespoon + 1 teaspoon cornstarch 1 cup water

Spray a large skillet with cooking spray; sauté chicken pieces 1 – 2 minutes on each side. Remove the chicken from the skillet and pour the lemon juice, garlic powder, pepper, orange juice concentrate, oil, broth mix and parsley into the skillet; heat until hot.

Place the chicken back into the skillet and cook – turning frequently – for approximately 15 minutes, or until the chicken is thoroughly cooked. Reduce heat, cover and simmer for an additional 10 minutes.

Remove the chicken, leaving the juices in the skillet. In a small bowl, dissolve the cornstarch in the water; add to the skillet and stir. Return the chicken to the skillet; increase the heat, stir and cook until the mixture is slightly thickened.

53 Grandma’s Standby Casserole

1 pound ground turkey 2 cloves garlic, crushed 1 teaspoon salt ¼ teaspoon pepper 2 cans (8 ounces) plain tomato sauce 1 bunch of scallions 4 ounces low fat cream cheese 1 cup fat-free sour cream 3 cups cooked spaghetti squash (see instructions below) ¾ cup low fat cheddar cheese, shredded

(squash preparation) Cut the squash in half and place, cut sides down, in a pan; pour ½ inch of water over top of the squash. Bake at 350 degrees for approximately 15 – 20 minutes. *Do not over-cook; it will continue to cook in the casserole.

Remove the squash from the pan and let it cool. Remove the seeds from the cooked squash; run a fork along the inside, and the squash will come out in long strands (like spaghetti).

(casserole) Preheat the oven to 350 degrees. In a skillet, brown the turkey; add the garlic, seasonings and tomato sauce. Cover and simmer over low for 20 minutes. While the turkey and seasonings are simmering, slice the scallions (include the crisp part of the green); combine the scallions with the cream cheese and sour cream, blend well.

Layer the bottom of an 8 inch x 8 inch glass pan with 1 ½ cups of spaghetti squash, ½ of the scallion mixture, and ½ of the tomato and turkey mixture; sprinkle on approximately one-fourth of the cheese on top. Repeat the layering, being sure to layer the very top with cheese. Bake for 30 minutes.

54

Specialty Entrees

55 Bean and Cheese Tacos

1 can (8 ounces) red kidney beans, rinsed and drained ½ cup chunky salsa 1 teaspoon dried minced garlic 4 flour tortillas (6 inches) 1 package (8 ounces) fat-free cream cheese ¼ cup fat-free parmesan cheese, grated ½ cup onion, chopped 2 teaspoon dried parsley flakes

Preheat oven to 350 degrees; combine kidney beans, 1 tablespoon salsa and minced garlic in a small bowl – mash mixture with a fork. Place tortillas on an ungreased cookie sheet and spread approximately 2 tablespoons of the bean mixture on one half of each tortilla – do not spread all the way to the edge of the tortilla.

In a medium bowl, stir cream cheese with a spoon until soft; add the parmesan cheese, onion and parsley flakes – mix well. Spread the cream cheese mixture evenly over the bare half of the tortilla; fold in half.

Quickly spray the tops of each folded tortilla with olive flavored cooking spray and bake for approximately 10 minutes, or until each tortilla begins to brown and filling is hot. Place 2 tablespoons of salsa on the top of each taco and serve.

56 Individual Pizza

1 flour tortilla (6 inches) ¼ cup pizza sauce 1 ounce part-skim mozzarella cheese, shredded 1 ounce low fat cheddar cheese, shredded Desired amount of healthy toppings – mushrooms, ground sirloin, etc. (optional)

Preheat oven to 450 degrees; place tortilla on baking sheet. Spread the pizza sauce over the tortilla and top with the cheeses. Bake 10 – 15 minutes, or until cheese is melted.

Pizza Burritos

1 can (16 ounces) fat-free refried beans 2 jars (14 ounce each) of Ragu pizza quick sauce – chunky tomato 1 package (8 ounces) of fat-free mozzarella cheese 20 (10 inches each) fat-free tortillas

In a medium bowl, combine refried beans, Ragu Pizza sauce and cheese; stir until well mixed. Put the stack of tortilla shells in the microwave on high for 1 minute – to soften; put 2 heaping tablespoons of the sauce mixture into the center of each softened tortilla. Roll up the tortillas and heat in the microwave for 10 seconds. * Add 10 seconds cooking time for each additional burrito.

57

Fish & Shellfish

58 Baked Tilapia with Dill Sauce

4 tilapia fillets Salt and pepper (to taste) 1 tablespoon Cajun seasoning (or, to taste) 1 lemon, sliced thinly ¼ cup low fat mayonnaise ½ cup fat-free sour cream 1/8 teaspoon garlic powder 1 teaspoon fresh lemon juice 2 tablespoons fresh dill, chopped

Preheat oven to 350 degrees; lightly spray 9X13 inch baking dish with cooking spray. Season both sides of the tilapia fillets with salt, pepper and Cajun seasonings; arrange in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets and bake uncovered for 15 – 20 minutes, or until fish flakes easily with fork.

While the fish is cooking, mix the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

Salmon Croquettes

15 ounces of salmon from a pouch 2 eggs, beaten (or Egg Beaters) 1 cup flour ¼ teaspoon baking soda ½ cup buttermilk Pepper (to taste)

Drain the salmon; spray a skillet with the non-stick cooking spray. In a large bowl, combine the eggs, flour and pepper. In a second bowl, mix the soda and buttermilk. Pour the buttermilk mixture into the egg mixture, and add the salmon.

Divide the mixture into 4 patties and cook in the coated skillet.

59 Cedar Plank Halibut

4 halibut fillets (approximately 8 ounces) 2 tablespoons olive oil 1 teaspoon salt 1 teaspoon black pepper 1 cedar plank, soaked in water for 1 hour

Preheat the grill to medium; rub oil, salt and pepper on the halibut fillets. Put the seasoned fish on the pre-soaked cedar plank and place the plank on the grill. Allow the fish to cook for 10 – 15 minutes, depending on the thickness of the fillets; fish should flake easily when it is done. Remove the halibut from the heat and top with chopped fresh herbs and a squeeze of lemon.

Open- Face Crab Sandwiches

½ cup fat-free mayonnaise 1 tablespoon Dijon mustard 4 English muffins, split and toasted 1 can (8 ounces) crabmeat, or frozen imitation crab – thawed 1 teaspoon Worcestershire sauce 1 teaspoon dried parsley fakes 8 slices Kraft reduced fat Swiss cheese

Preheat the broiler. In a small bowl, combine mayonnaise and mustard; spread the mayonnaise mixture evenly over the toasted muffin halves. In a medium bowl, combine the crabmeat, Worcestershire sauce and parsley flakes; spread crabmeat mixture evenly over each muffin, and top each with 1 slice of Swiss cheese. Place the muffin halves on a broiler- safe baking sheet and broil for approximately 3 minutes, or until the cheese is melted. Serve immediately.

60 Grilled Herb Marinated Tuna with Lime

2 teaspoons fresh basil, chopped 2 tablespoons fresh chives, chopped 2 teaspoons fresh oregano, chopped 2 teaspoons fresh thyme 2 tablespoons fresh squeezed lime juice 2 teaspoons lime peel ¼ teaspoon cracked black pepper 2 teaspoons extra virgin olive oil 1 pound tuna steaks (approximately 2 small) ½ teaspoon salt

Mix the herbs, lime juice, lime peel, cracked black pepper and oil, to create the marinade, in a small bowl; add the tuna to the marinade. Cover and refrigerate the tuna and marinade for a minimum of 30 minutes, and up to 3 hours. Preheat the grill; immediately before putting the tuna on the grill, spray it with nonstick cooking spray to keep the fish from sticking. Season the steaks with salt; place the tuna on the grill. Cook on each side for 5 – 7 minutes for well done tuna, or for 3 minutes to leave a little pink in the center.

Sautéed Shrimp

2 teaspoons extra virgin olive oil 3 large cloves garlic, finely minced 1 pound large shrimp – raw, peeled and de-veined (tails left on) 2 tablespoons Italian flat leaf parsley, finely chopped

Heat the olive oil in a large non-stick skillet; add the garlic and cook over medium-high heat for 1 minute. Add the shrimp to the skillet and cook for 3 – 4 minutes; turn, sprinkle with parsley and cook for an additional 3 minutes. Season the shrimp with salt and pepper, to taste. Serve with rice, or stir fried vegetables.

61

Grilled Honey Balsamic Salmon

1½ tablespoons honey 1½ tablespoons Dijon mustard 1 tablespoon balsamic vinegar ¼ teaspoon coarsely ground pepper ¼ teaspoon garlic salt 2 salmon steaks (approximately 6 ounces each), 1/2 inch thick

Preheat the grill and spray the grilling racks with non-stick cooking spray. Combine the honey, Dijon mustard, balsamic vinegar, pepper and salt in a bowl. Brush the mixture over the salmon and place the fish on the grill; cover and grill for 2 – 3 minutes on each side, or until fish flakes easily with a fork. Serve immediately.

Feta Tomato-Basil Fish

1/3 cup onion, chopped 1 garlic clove, minced 2 teaspoons olive oil 1 can (14.5 ounces) Italian diced tomatoes, drained 1½ teaspoons fresh basil, minced 1 pound white fish fillets, walleye or bass 2 ounces feta cheese, crumbled

In a saucepan, sauté the onion and garlic in oil until tender; add the tomatoes and basil. Bring the mixture to a boil; reduce heat and simmer, uncovered, for 5 minutes. Broil the fish, 4 – 6 inches from the heat, for 5 – 6 minutes. Top each fillet with the tomato mixture and feta cheese; broil for 5 – 7 additional minutes, or until fish flakes easily with a fork.

62

Lemon Fish

1 pound fish fillets (preferably snapper or sole) ¼ cup white wine or chicken broth 4 – 6 lemon slices ½ teaspoon Molly McButter 1/8 teaspoon pepper 1 tablespoon dried parsley

Arrange the fish in a 9 inch x 13 inch baking pan and top with all of the listed ingredients.

*Consult the following directions for either microwave or conventional oven preparation:

(microwave) Cover with plastic wrap, venting one corner. Cook on high for 5 – 8 minutes (depending on thickness), rotating ¼ turn halfway through cooking. Fish is done when it flakes easily with a fork.

(conventional oven) Preheat oven to 450 degrees. Bake uncovered for 10 minutes per inch of thickness, or until fish flakes easily with a fork.

63

Orange Roughy

1 pound orange roughy fillets 1 medium onion, cut into thin strips 1 teaspoon lemon pepper seasoning 1 tablespoon dry butter buds ¼ cup plain bread crumbs

Spray a skillet with non-fat cooking spray and set the stovetop heat to medium; place the orange roughy fillets into the skillet. Top the fish with the onion, and sprinkle lemon pepper seasoning and butter buds evenly on top of the fish; cook for 7 minutes. Turn the fish over and cook for an additional 3 – 5 minutes; sprinkle the fish with the bread crumbs during the last 3 – 4 minutes of cooking time. Fish will be cooked when it is completely white throughout and flakes when it is cut with a fork.

Cedar Plank Halibut

4 halibut fillets (approximately 8 ounces each) 2 tablespoons olive oil 1 teaspoon salt 1 teaspoon black pepper 1 cedar plank, soaked in water for 1 hour

Preheat grill to medium; rub oil, salt and pepper on the fillets. Put seasoned fish on the cedar plank and place the plank on the grill. Allow the fish to cook for 10 – 15 minutes, depending on the thickness of the fillets; fish should flake easily when it is done. Remove from the heat and top with chopped fresh herbs, a squeeze of lemon and chopped.

64

Easy Marinated Swordfish

3 tablespoons fresh lime juice 2 tablespoons white wine vinegar 1 teaspoon salt 1/8 teaspoon freshly ground black pepper ¼ teaspoon ground ginger ¼ teaspoon dried basil 1/8 teaspoon dried thyme 1/8 teaspoon dried parsley 1 teaspoon hot pepper sauce 1 pinch cayenne pepper 3 tablespoons vegetable oil 2 fresh swordfish fillets

In a medium bowl, stir the lime juice, white wine vinegar, salt, pepper, ginger, basil, thyme, parsley, hot pepper sauce, cayenne pepper and oil. Place the fish fillets into the bowl, cover and marinate for a minimum of 10 minutes, or preferably, up to 3 hours.

Preheat the broiler or an outdoor grill to high heat.

Place fish onto the grill, or on a broiling pan, and discard of the marinade. Grill or broil the fish for approximately 5 minutes per side, or until the fish flakes easily with a fork.

65

Fish in Salsa

1 pound fish fillets (snapper or sole) ¾ cup salsa

Spray a 9 inch x 13 inch pan with non-stick cooking spray; arrange fish in the pan.

*Consult the following directions for either microwave or conventional oven preparation.

(conventional oven) Preheat the oven to 450 degrees. Bake the fish, uncovered, for approximately 4 – 6 minutes per ½ inch thickness. Drain any liquid from the pan and spoon the salsa over the fish. Return the fish to the oven and cook for an additional 2 minutes, or until salsa is heated.

(microwave method) Cover the dish with plastic wrap and vent one cornier. Cook the fish on high for approximately 4 – 6 minutes, depending on the thickness of the fish. Rotate ¼ turn halfway through cooking. Drain any liquid from the dish and spoon the salsa over the fish. Cook the fish for an additional 1 – 2 minutes, or until salsa is heated.

66 Salmon Cakes

1 can (15.5 ounces) red salmon, drained (or, 2 cups flaked) 1 teaspoon onion powder ¼ cup red pepper, diced; or, canned pimento (2 ounce jar) 6 unsalted Saltines, crushed 3 tablespoons Miracle Whip light 1 teaspoon lemon juice 4 drops Tabasco sauce

Remove the skin from the fish; spray a skillet with non-stick cooking spray. Combine all of the listed ingredients in a medium bowl, mashing the salmon bones with a fork. Shape the mixture into 4 cakes. Place the salmon cakes in the skillet and cook over medium heat, turning once, until they are lightly browned on each side.

67 Roasted Salmon with Mustard Dill Sauce

¼ cup reduced fat sour cream ¼ cup reduced fat or light mayonnaise 2 tablespoons mustard Dill – 1 teaspoon fresh, or ½ teaspoon dried 1 teaspoon lemon juice Kosher salt Black pepper, freshly ground 4 (6 ounces each) salmon filets ¾ pound fresh asparagus spears, trimmed Olive oil

*The following may be prepared in advance and chilled. Blend the sour cream, mayonnaise and mustard until smooth; add the dill and lemon juice, and season (to taste) with the salt and black pepper.

Preheat the oven to 450 degrees; arrange the salmon filets on one side of a baking sheet. Toss asparagus spears with 2 teaspoons of olive oil and place in a single layer on the same side of the baking sheet as the salmon. Generously season the salmon and asparagus with salt and pepper; roast in the oven for 10 – 14 minutes, or until salmon is just cooked throughout. Transfer the roasted fish to serving plates and spoon the mustard dill sauce them.

68

Grilled Shrimp

1 pound jumbo shrimp, peeled 2 cloves fresh garlic, minced 2 teaspoons olive oil 2 tablespoons hot sauce ¼ cup fresh lemon juice ¼ cup fresh orange juice ¼ cup scallions, finely chopped Salt (to taste) Cracked black pepper (to taste) 2 tablespoons fresh dill, finely chopped 4 skewers

Peel jumbo shrimp and slide 4 ounces of shrimp onto each skewer; mix all ingredients in an airtight container and add the skewered shrimp. Allow the shrimp to marinate for a minimum of 2 hours.

Remove the skewed shrimp from the container and cook it over coals (warmed to a medium heat) for approximately 3 minutes per side. Cooking time may vary depending on size.

69

Surf and Turf Kabobs

48 medium size shrimp, peeled and de-veined 1½ pounds beef tenderloin, cut into 24 1-inch cubes 2 teaspoons granulated garlic 1 teaspoon salt 1 teaspoon black pepper 1 teaspoon onion powder 1 teaspoon chili powder 1 teaspoon thyme 2 tablespoons olive oil 18 kabob skewers

In a large mixing bowl, combine all the listed ingredients and mix well.

Slide 4 shrimp onto 12 of the skewers, and 4 beef cubes on the remaining 6 skewers. Grill the shrimp and beef skewers over coals (warmed to a medium heat) for 7 minutes, or until the shrimp is fully cooked. Serve.

70

Breakfast

71

Soft or Hard Cook Eggs

Eggs (desired amount) Water (enough to cover eggs)

(cold water start) Begin with the eggs at room temperature and cover them completely with cold water. Heat the eggs and water on stovetop until water boils; remove from heat and cover pan. Let the eggs and water stand for 2 – 4 minutes for soft cooked eggs, and 25 – 30 minutes for hard cooked eggs.

(boiling water start) Begin with the eggs at room temperature. Bring water to a boil in a large saucepan; add eggs (to prevent the egg shells from cracking, carefully lower the eggs into the water with a spoon). Reduce heat and let water simmer for 3 – 5 minutes for soft cooked eggs, and 22 – 25 minutes for hard cooked eggs.

Scrambled Eggs

Eggs (desired amount) 1 tablespoon fat-free or skim milk (per egg) Salt (to taste) Pepper (to taste)

Break eggs into a bowl, and add milk, salt and pepper; beat with a fork. Spray a skillet with non-stick cooking spray and heat on stovetop; pour in egg mixture and reduce heat to low. When egg mixture begins to settle at the bottom and sides of the skillet, lift the cooked portions with a spatula and gently turn it (to cook evenly). When mixture is thoroughly cooked, approximately 5 – 8 minutes, transfer it from the skillet to a hot platter; serve immediately.

72

Omelet

2 eggs, beaten 2 – 3 ounces low fat cheese, shredded Mushrooms, green peppers, onions or your favorite vegetable (optional)

Spray a skillet with cooking spray and place over medium-high heat; crack the eggs into a bowl and beat them with a fork. Pour eggs into the hot skillet to cook. When the bottom layer of the eggs are settled around the edges of the skillet, lift the edge of the skillet, using a spatula, and tip the pan to let the raw egg from the top flow underneath; repeat until there is not enough raw egg left to run to the bottom.

Turn the stovetop to lowest possible setting, and sprinkle the cheese, and optional vegetables, over one side of the cooked eggs; cover the pan with a lid, and allow 1 – 2 minutes for the eggs to finish cooking and for the cheese to melt (this may take 1 – 2 additional minutes).

When the eggs are done, slip a spatula under the naked half and fold it over the side with fillings. Remove the omelet from the skillet and serve.

73

Basic Egg and Cheese Soufflé

1 cup fat-free cottage cheese 3 large eggs, or egg substitute equivalent ½ cup low fat Colby jack cheese Salt and pepper (to taste) Minced ham, onions, peppers (red or green) mushrooms, spinach, feta cheese (optional)

Preheat oven to 350 degrees. Blend in a mixing bowl, cottage cheese, eggs, salt and pepper; add the cheese, and optional ingredients, to the mixture and pour into a small casserole dish. Set the casserole dish inside of another pan, large enough to allow one inch of water underneath the casserole dish; add one inch of water. Bake the mixture for approximately 45 minutes, or until the top is nicely browned.

Breakfast Burrito

½ pound Healthy Choice kielbasa, diced into tiny pieces 8 egg whites ¼ cup chunky salsa ½ cup fat-free cheddar cheese, fancy shredded 10 fat-free soft flour tortillas

In a large non-stick skillet, heat the diced kielbasa over medium-high heat for 3 – 4 minutes. Beat egg whites and chunky salsa in a mixing bowl; add the egg/salsa mixture to the skillet and stir every 30 seconds. When the eggs are completely cooked, yet still slightly damp, add the cheddar cheese to the skillet and stir; allow approximately 30 seconds for the cheese to melt. Microwave the tortillas for 10 – 30 seconds, or until they are soft and warm. Fill the middle of each tortilla with the prepared egg mixture and fold like a burrito.

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Cottage Cheese Pancakes

1 package instant oatmeal (plain) 1 egg ½ cup low fat or fat-free cottage cheese Splash of fat-free or skim milk Dash of vanilla extract Dash of cinnamon

Beat ingredients in a mixing bowl, and spray a large nonstick skillet with cooking spray. Add approximately one tablespoon of the mixture to the heated skillet the mixture will be thin. When the mixture has turned golden brown on the bottom, flip and cook the other side.

*You can also use savory spices – such as onion powder, garlic powder, salt and pepper – in place of sweet ingredients, to make small crepe-like pancakes.

**Crepe-like pancakes can be substituted for pastas, such as lasagna noodles, in most recipes.

75 Garden Vegetable Crust-less Quiche

1½ cups egg substitute 3 large eggs 1½ cups (6 ounces) reduced fat extra sharp cheddar cheese, shredded and divided 1½ cups (6 ounces) reduced fat Monterey jack cheese, shredded and divided ½ cup 1% low-fat milk ½ cup (approximately 2 ¼ ounces) all purpose flour 1 teaspoon baking powder ½ teaspoon salt 1 carton (16 ounces) fat-free cottage cheese 4 cups (approximately 4) sliced zucchini 2 cups potato with onion (such as Simply Potatoes), diced 1 cup (approximately 1) green bell pepper, finely chopped 1 package (8 ounces) pre-sliced mushrooms ½ cup fresh parsley, chopped 2 tomatoes, thinly sliced

Preheat the oven to 400 degrees. In a large mixing bowl, beat egg substitute and eggs until fluffy; add ¾ cup cheddar cheese, ¾ cup jack cheese, milk, flour, baking powder, salt and cottage cheese. In a large skillet, add the cheese mixture and heat over medium-high heat until warm.

Spray a smaller second skillet with cooking spray; add the zucchini, potatoes/onions, peppers and mushrooms; sauté for 5 minutes, or until tender. Add the vegetable mixture and parsley to the egg mixture (in the large skillet). Pour the entire vegetable/egg mixture into a 3 quart casserole dish coated with cooking spray; top with the remaining ¾ cup cheddar cheese and ¾ cup jack cheese, and arrange the tomato slices on top of the cheese.

Bake at 400 degrees for 15 minutes. Reduce oven temperature to 350 degrees (do not remove dish from oven) and bake for an additional 35 minutes, or until lightly browned. Allow the casserole to stand before serving.

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Dressings & Marinades

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Teriyaki Sauce

1/3 cup light soy sauce ¼ cup dry sherry 2 tablespoons natural rice vinegar 3 tablespoons Splenda 1 tablespoon brown sugar, or brown sugar substitute 2 teaspoons sesame oil 1 teaspoon freshly grated ginger ½ teaspoon minced garlic

Whisk all the ingredients in a small bowl; cover and cool in the refrigerator.

This sauce is versatile and tastes great as a marinade for beef, pork, chicken and seafood; as a dipping sauce for cooked meats; and as a stir fry sauce, when thickened with a touch of cornstarch.

Raspberry Vinaigrette

4 tablespoons natural rice vinegar 2 tablespoons canola oil ¼ cup fresh or frozen raspberries 1 tablespoon Dijon mustard 1 tablespoon lime or lemon juice 1 tablespoon water 1 tablespoon Splenda Fresh ground pepper (to taste)

Puree all ingredients in a food processor, or blender until smooth. Add pepper, to taste.

This is delicious over grilled chicken or mixed greens.

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Sweet Smokey Barbecue Sauce

2 teaspoons canola oil 1 teaspoon garlic, minced 1 cup onion, finely chopped 1 can (6 ounces) tomato paste 1 cup water 2 tablespoons apple cider vinegar 3 tablespoons Worcestershire sauce 1/3 cup Splenda 2 teaspoons molasses 1 teaspoon chili powder 1 teaspoon dry mustard 3 – 4 drops liquid smoke Tabasco sauce (to taste, optional)

In a medium saucepan, heat oil and garlic over medium heat for 1 minute; add onion and continue to cook for an additional 10 minutes, until onion is soft and translucent. Add the remaining ingredients; stir well and simmer for 20 minutes over low heat. Remove the mixture from the heat and blend in a lender, to smooth and meld flavors. Cool, cover and refrigerate.

*Keeps for 2 weeks

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Desserts

80 Almost Rice Pudding

1½ cups fat-free cottage cheese 1 cup fat-free or skim milk ½ cup fat-free half and half ½ cup Splenda ¾ cup egg substitute, or three eggs Cinnamon (to taste) Nutmeg, or pumpkin pie spice (to taste, optional)

Combine the cottage cheese, milk, half and half, Splenda, eggs and nutmeg/pumpkin spic blender; blend. Pour the mixture into eight 6 ounce ramekins, or one 8 inch soufflé dish. Place the ramekins or soufflé dish in another pan and pour 1 inch of water into pan (be sure not cover the smaller dishes with the water). Bake at 350 degree in the oven. Pudding is done when a knife can be inserted into the center and pulled out clean (with no mixture on the knife).

Cottage Cheese Mousse

1 container (16 ounces) fat-free cottage cheese 1 container (8 ounces) Cool Whip Free 1 small box (4 servings) sugar-free JELL-O, or sugar-free pudding Fruit (optional)

Put cottage cheese into a blender; blend until smooth and pour into a bowl. Combine sugar-free JELL-O, or sugar free pudding, with cottage cheese and stir until completely mixed. Fold in cool whip; add fruit and refrigerate for 1 hour.

* For best results, use mandarin oranges with orange JELL-O, strawberries with strawberry JELL-O, etc.

81 Custard

2 large eggs 2 large egg whites 2/3 cup Splenda 2 teaspoons vanilla 2 cups 1% milk 1 cup evaporated low fat or skim milk Fresh nutmeg, grated or ground

Preheat oven to 325 degrees. In a medium bowl, whisk eggs, egg whites, Splenda and vanilla; set aside. In a small sauce pan, bring milk and evaporated milk to a low simmer. Whisk a small amount of the hot milk mixture into the egg mixture, to temper the eggs; whisk in the remaining milk. Strain mixture into a large measuring cup with a pouring lid or bowl. Pour, or ladle, the mixture into 6 ounce custard cups or ramekins, and sprinkle with nutmeg. Set the cups in a large baking dish and place the baking dish into the preheated oven. Pour hot water into the baking dish, until the water level is halfway up the sides of the custard cups. Bake for 45 – 55 minutes, or until edges of custard has set and center jiggles slightly when shaken. Refrigerate and allow custard to cool before serving.

Fudgesicles

1 small box (4 servings) sugar-free chocolate pudding mix 1½ cups fat-free or skim milk ½ cup plain low fat yogurt

Combine the chocolate pudding mix with the milk and mix; add the yogurt. Pour into dessert cups and chill, or freeze into popsicles.

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Guilt-free Angel Food Cake

2 cups Splenda, sifted 1 1/3 cup cake flour, sifted 1½ cup (10 – 12) egg whites, room temperature ¾ teaspoon kosher salt 1½ teaspoon cream of tarter 1 teaspoon pure vanilla extract

Preheat the oven to 350 degrees. Combine ½ cup of Splenda with the flour and sift 4 times, set aside. Place the egg whites, salt and cream of tartar in a mixing bowl and beat on high with an electric whisk for approximately 1 minute, or until eggs form medium-firm peaks. Slow the mixer to medium and sprinkle the remaining 1½ cups of Splenda over the beaten egg whites; adjust the mixer back to high and beat until the mixture is thick and shiny. Add the vanilla and beat for 1 minute. Scrape the egg mixture into a large bowl and sift approximately ¼ of the flour mixture over the egg whites; fold the flour carefully into the batter. Continue adding flour in 3 equal parts, sifting and folding.

Pour the batter into an ungreased 10 inch tube pan, smooth the top and bake for 30 minutes, or until it is springy to the touch. Invert the pan on a cooling rack and allow the cake to cool. Once it has cooled, run a thin flexible knife around the cake to remove it from the pan.

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Instant Dessert

8 ounces Cool Whip Free 2 small boxes (4 servings each) sugar free JELL-O, any flavor 2 cans crushed pineapple in natural juice, drained 1 carton (16 ounces) fat-free cottage cheese 1 small box (4 servings) sugar-free cheesecake instant pudding Scoop of protein powder (optional) ½ cup fresh strawberries, pureed (optional)

Mix ingredients and chill.

Key Lime Pie

1 small box (4 servings) sugar-free lime gelatin ¼ cup boiling water 2 containers (8 ounces) no-sugar-added key lime yogurt 1 container (8 ounces) Cool Whip Free

Heat the water to boiling; with a fork, stir in the gelatin until it is completely dissolved. Pour the gelatin mixture into a large bowl and add the yogurt; whisk until smooth. Stir in the Cool Whip Free; mix until smooth. Pour the mixture into dessert cups and refrigerate for a minimum or 2 hours, or preferably, overnight before serving.

84 Kiwi in Strawberry Sauce

1 container (4 ounces) low fat, sugar-free vanilla yogurt 1 kiwi, peeled and cut into ¼ inch slices Sprig of fresh mint (optional)

(strawberry sauce) ¼ cup fresh strawberries, sliced (or your favorite fruit) 1 tablespoon fresh orange juice ½ teaspoon honey (or Splenda) Dash of ground nutmeg

Spoon the vanilla yogurt into a dessert bowl; top with the kiwi slices. In a blender or food processor, puree the strawberries, honey or Splenda, orange juice and nutmeg until smooth. Pour over the kiwi and yogurt. Garnish with the sprig of mint before serving.

*Recipe makes one serving.

Orange Dessert

2 small boxes (4 servings) orange sugar-free JELL-O 2½ cups mandarin oranges, rinsed 4 cups boiling water 1 gallon sugar-free vanilla ice cream

Dissolve JELL-O in boiling water; scoop ice cream into JELL-O and stir until melted. Add the oranges to the JELL-O/ice cream mixture; pour into a large serving dish and refrigerate before serving.

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Orange Fluff

1 package (8 ounces) fat-free sour cream 1 small box (4 servings) sugar-free orange gelatin 1 container (8 ounces) Cool Whip Free 1 can (11 ounces) mandarin orange segments in light syrup, drained

In a mixing bowl, stir sour cream, gelatin and Cool Whip Free until well mixed; gently fold in mandarin orange segments. Serve chilled.

Pumpkin Mousse

1 small box (4 servings) sugar-free instant vanilla pudding 2 cup skim milk ½ cup solid pack pumpkin 1 teaspoon pumpkin pie spice ½ cup Cool Whip Free Cinnamon (optional)

Prepare pudding according package directions, substituting the skim milk. With a spoon, fold solid pack pumpkin, pumpkin spice and Cool Whip Free into the pudding. Before serving, top the pudding with a dollop of Cool Whip Free and cinnamon, if desired.

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Orange Salad

24 ounces low fat cottage cheese 1 can (11 ounces) mandarin oranges, drained 1 can (8 ounces) pineapple pieces, drained 1 small box (4 servings) sugar-free orange JELL-O 4 ounces Cool Whip Free 3 packets Splenda

Mix ingredients in a bowl; refrigerate for a minimum of 30 minutes before serving.

Spiced Grape and Yogurt Salad

¼ cup low fat vanilla yogurt 1/8 teaspoon ground cinnamon 1/8 teaspoon ground cardamom 1 cup red seedless grapes 1 cup green seedless grapes

In a mixing bowl, combine the yogurt, cinnamon and cardamom. Fold in the grapes and chill.

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Baked Apples in Fruit Sauce

4 small apples ½ cup (4 fluid ounces) unsweetened orange juice 1 egg yolk Artificial sweetener (to taste)

Preheat the oven to 350 degrees. Peel and core the apples; wrap each apple in a piece of aluminum foil and bake in oven for 45 minutes.

In a mixing bowl, whip the egg yolk and the orange juice. Put the mixture in a double boiler and continue whipping until it is smooth begins to bubble. Add the sweetener.

Remove the apples from the oven and place each in an individual serving dish. Pour ¼ of the sauce over each apple.

88 Two Bite Cupcakes

(yellow cake) ¼ cup butter, softened 2/3 cup Splenda 1 large egg 1 teaspoon vanilla extract 1¼ cups all purpose flour 1½ teaspoon baking powder ½ teaspoon baking soda 1/3 cup 1% milk 1/3 cup pineapple juice

(light cream cheese frosting) 12 ounces light cream cheese, tub-style 6 ounces non fat cream cheese 1/3 cup Splenda 1½ cup Cool Whip Free

(yellow cake) Preheat oven to 350 degree; spray 30 small or mini-muffin tins with nonstick cooking spray. In medium bowl, cream the butter and Splenda with an electric mixer; beat in the egg and vanilla – this is the “creamed mixture”. In a small bowl, sift dry ingredients. Alternate mixing dry ingredients (already sifted) and liquid ingredients (remaining ingredients) into creamed mixture; follow a three step process.

Fill the muffin pan sections with approximately 1½ tablespoons of the batter (filling each section no more than 2/3 full). Bake 8 – 10 minutes, or until center of cupcake springs back when touched. Remove the cupcakes from the oven and allow them to cool for 10 minutes; remove from muffin tins and allow them to finish cooling.

(frosting) In a small mixing bowl, use an electric mixer to beat the cream cheeses until smooth; add the Splenda and beat for 1 additional minute. On low speed, beat in the whipped topping – briefly, until smooth. Top each cooled cupcake with 2 tablespoons of frosting.

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Beverages & Protein Shakes

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Hot Cocoa

1 tablespoon Splenda 1 tablespoon unsweetened cocoa 2 tablespoons dried milk powder 8 ounces fat-free or skim milk Dash of salt

Blend the Splenda, unsweetened cocoa, dried milk powder and salt in a large mug. Mix in the milk and stir until the powders are completely dissolved. Microwave for 1 minute on high, or until hot.

Ice Cold Lemonade

1/3 cup fresh lemon juice – (1 large lemon) or 1/3 cup lemon juice concentrate 2 tablespoons Splenda Crushed ice

Pour the lemon juice into a tall (12 ounce) glass. Add the Splenda and stir until it is completely dissolved. Fill the glass with crushed ice and cold water; stir.

Luscious Pina Colada

2 scoops vanilla protein powder 2 tablespoon sugar-free vanilla pudding mix Dash of coconut flavoring Dash of pineapple flavoring Ice

Put in all the ingredients into a blender and blend until smooth. Add ice and blend until the mixture reaches a smoothie consistency.

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Orange Creamsicle Shake

4 ounces skim milk, frozen into cubes 1 ounce mandarin oranges, drained 4 ounces low fat plain yogurt 2 scoops vanilla protein powder 1 packet sugar substitute

Place all the ingredients into a blender (in the order listed) and blend until smooth.

Tropical Breakfast Drink

1 cup fresh strawberries, cut 8 ounces canned pineapple chunks (in natural juice) 1 fresh banana ½ cup egg substitute 1 scoop of vanilla protein powder Ice

Blend all the ingredients in a blender until smooth. *Recipe makes 1 serving.

Peach Creamsicle

6 ounces Crystal Light peach tea 2 tablespoon sugar-free instant vanilla pudding 1 scoop vanilla protein powder 6 packets Splenda Ice cubes

Thoroughly mix the ingredients in a blender.

92 Vanilla Butterscotch

8 ounces cold water 2 scoops vanilla protein powder 1 tablespoon sugar-free butterscotch pudding 1 tablespoon sugar-free vanilla pudding 4 – 5 ice cubes

Combine all the ingredients in a blender. Allow time for mixture to settle before serving (should have a custard-like texture and taste). Vanilla Frosty

1 – 2 scoops vanilla protein powder 2 – 4 ounces low sugar, low fat yogurt (any flavor) 10 – 12 ice cubes ¾ cup water or soy milk

Blend all the ingredients in a blender until mixture has the consistency of a Wendy’s frosty. Vanilla Peanut Fruity

2 scoops vanilla protein powder 1 tablespoon sugar-free vanilla pudding mix 8 ounces water 1 tablespoon berry, raspberry, peach or your favorite sugar- free syrup 3 – 5 ice cubes 2 teaspoons peanut butter (crunchy)

Blend the protein powder, pudding mix, water, fruit syrup and ice in a blender. Add the peanut butter and blend until the ice turns into slivers. *Adding too much ice will dilute the peanut butter taste.

93 Triple Vanilla Breakfast Drink

1 small box (4 servings) sugar-free vanilla pudding mix ¾ cup vanilla flavored protein powder 3 cups non-fat dry milk ½ cup Splenda 4½ teaspoons vanilla

(powder mix) Combine the pudding mix, protein powder, dry milk and Splenda in a large plastic container; cover with a lid and shake vigorously until mixed.

(drink) For each breakfast drink, pour ½ cup of the powder mix, ½ teaspoon of vanilla, 1 cup water and 1 cup ice into a blender. Blend the mixture until it is thick and smooth.

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