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Good morning. Today's issue is a result of suggestions in the A to Z Discussion Forum. Seems some folks are trying to find ways to eat better and many of them visit the forum. So... I have selected some recipes that are appropriate. Many are low in fat, others pay special attention to carbohydrates, but all will make for some healthier eating. I hope you enjoy what is here. There have been many recipes posted in the forum and I think you'll benefit from a visit there. The theme issue deadline is today. I hope you consider sending in something for it. We are looking for Cook Once, Eat Twice, which means you should send in a recipe for the first meal, and then a recipe for its use in the next meal. It appears folks feel this is a catch-all for "leftovers" recipes. As explained in the theme section and my samplers in each issue this month, there is a difference. I am hoping to get enough submissions for a great theme issue for Sunday of next week. If the theme issues are not better received, perhaps they should be discontinued. I will use your response as my guide. Thanks. I am off this weekend and look forward to some time at home with my teens. Hopefully I can drag them away from video games and the telephone long enough, lol. I hope you have a great weekend. I have a super issue in the works for Sunday so we'll see you then! Help make us NUMBER ONE ! 
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Help make us NUMBER ONE ! OBSERVATIONS Shared by Barbara, Chula Vista, CA The secret of a good sermon is to have a good beginning and a good ending; and to have the two as close together as possible. ~George Burns Santa Claus has the right idea ...Visit people only once a year. ~Victor Borge Be careful about reading health books. You may die of a misprint. ~Mark Twain What would men be without women? Scarce, sir .. mighty scarce. ~Mark Twain By all means, marry. If you get a good wife, you'll become happy; if you get a bad one, you'll become a philosopher. ~Socrates I was married by a judge. I should have asked for a jury. ~Groucho Marx My wife has a slight impediment in her speech. Every now and then she stops to breathe. ~Jimmy Durante The male is a domestic animal which, if treated with firmness and kindness, can be trained to do most things. ~Jilly Cooper I have never hated a man enough to give his diamonds back. ~Zsa Zsa Gabor Don't go around saying the world owes you a living. The world owes you nothing. It was here first. ~MarkTwain My luck is so bad that if I bought a cemetery, people would stop dying. ~Ed Furgol Money can't buy you happiness. But it does bring you a more pleasant form of misery. ~Spike Milligan What's the use of happiness? It can't buy you money. ~Henny Youngman I am opposed to millionaires.....but it would be dangerous to offer me the position. ~Mark Twain Until I was thirteen, I thought my name was 'shut up'. ~Joe Namath Youth would be an ideal state if it came a little later in life. ~Herbert Henry Asquith I don't feel old. I don't feel anything until noon. Then it's time for my nap. ~Bob Hope I never drink water because of the disgusting things that fish do in it. ~W.C. Fields We could certainly slow the aging process down if it had to work its way through Congress. ~Will Rogers Don't worry about avoiding temptation ... As you grow older it avoids you. ~Winston Churchill Maybe it's true that life begins at fifty. But everything else starts to wear out, fall out, or spread out. ~Phyllis Diller The cardiologist's diet: If it tastes good...spit it out.
Help make us NUMBER ONE ! Fat-Lowering Tips Reducing the fat content in meat and poultry dishes: -Cook chicken and turkey with the skin on to keep it moister and more flavorful. Remove the skin after cooking. -When a recipe directs you to sauté meat in butter or oil, use wine instead. Or, cook the meat in broth or tomato juice. -Replace stuffings and breaded toppings or coatings with herbs and spices. -When broiling, roasting or baking meat or a meatloaf, use a rack to catch the fat drainage so the meat doesn't sit in fat. -Baste meats with juice, wine or broth instead of butter or other fats. -If possible, cook stews and soups in advance then refrigerate and skim the fat off the top before reheating. -Replace a portion of the meat in a recipe with beans, grains, or vegetables. More ideas and alternatives: -Use low-fat 1 or 2% milk when a recipe calls for milk. -Try low-fat or nonfat sour cream, yogurts, cream cheese, and cottage cheese in recipes calling for them. -If a recipe calls for cream, try replacing all or part of it with evaporated skim milk or a milk alternative. -Combine low-fat grated cheeses with wheat germ or whole-wheat bread crumbs as toppings for casseroles. -Experiment with reduced-fat cheeses. -Use fat-free or reduced-fat cream cheese or a fruit spread on your toast instead of butter. -Use egg whites or egg substitutes in place of whole eggs. -Try butter substitutes on your vegetables instead of butter or margarine. Try various butter-flavored sprays until you find one you like. -Use yogurt cheese in recipes calling for cream cheese. Tips for Low-Fat Cooking -Learn to love cooking spray. Use Pam or other vegetable cooking sprays in place of oil whenever possible. A light mist is all you need to keep foods from sticking. Several brands have now added canola and olive oil sprays that add a slight flavor to your foods. -Non-stick pans are great and require little or no oil for cooking. Invest in a good non-stick skillet; it will be well worth your money. -Stir-fry your vegetables in low-sodium or homemade broth. Chicken, beef or vegetable broth give your vegetables a great flavor, and using broth instead of oil really cuts down on the fat. -Boil, broil or bake instead of frying. -When baking, always use a pre-heated oven, it will help to seal in moisture and flavor. -Always remove the skin from your poultry and trim the fat from your meats. -Leaner meats are often "tougher" than fattier cuts. Use marinades to tenderize your flank steaks. Red wine vinegar, crushed garlic, lime and fresh ginger make a fabulous marinade. Just put a trimmed flank steak in a zipper bag, add the marinade, then keep in your refrigerator for a few hours. Broil or grill for a delicious addition to your table. -Steaming vegetables is a quick, healthy way to cook vegetables. Use a metal steamer on top of the stove or steam in the microwave with a small amount of water and a dish covered with plastic wrap. -Use non-fat yogurt to add moisture to dishes. -Use applesauce in place of all or part of the oil in baking recipes. Savor The Flavor Just because you're cutting down on fat and salt doesn't mean your taste buds have to take a vacation. A creative cook can make low-fat, low-sodium cooking exciting, imaginative and crowd-pleasing. Here are a few great flavor-enhancing ideas that will help you spice up your everyday dishes - and your special occasions, too. • Use fresh herbs whenever possible. Use a mortar and pestle to grind them for the freshest and fullest flavor. • Grate fresh ginger with a flat, sheet-type grater. Use a food processor to grate fresh horseradish -- fresh packs a lot more punch than the salted, bottled kind. • Add dried herbs such as thyme, rosemary and marjoram to dishes for a more pungent flavor, but use them sparingly. • Use citrus zest, the colored part of the peel without the pith. It holds the true flavor of the fruit. Grate it with a flat, sheet-type grater or remove it with a vegetable peeler and cut the pieces into thin strips. • Toast seeds, nuts and whole spices to bring out their full flavor. Cook them in a dry skillet over moderate heat or on a baking sheet in a 400 degree Fahrenheit oven. • Roasting vegetables in a hot oven will caramelize their natural sugars and bring out their full flavor. • Use vinegar or citrus juice for a wonderful flavor-enhancer, but add it at the last moment. Vinegar is great on vegetables such as greens, and citrus works well on fruits such as melons. Either is great with fish. • Use dry mustard for a zesty flavor in cooking or mix it with water to make a very sharp condiment. • For a little more "bite" to your dishes, add fresh hot peppers. Remove the membrane and the seeds before finely chopping. And remember: a small amount goes a long way! • Some vegetables and fruits, such as mushrooms, tomatoes, chili peppers, cherries, cranberries and currants, have a more intense flavor when dried than when fresh. Use them when you want a burst of flavor. Plus, there's an added bonus: when they're soaked in water and reconstituted, you can use the flavored water in cooking.
Help make us NUMBER ONE ! Cook Once, Eat Twice Here's the scoop on the current theme: Summer is here and who wants to spend hours in a hot kitchen cooking every day? How about recipes that allow you to "plan" for leftovers? What recipes do you use that enable you to cook once and eat twice? If you double up on the meatloaf when you prepare it, what's your special recipe for using it in another meal? We're going for recipes, so please don't send in a meatloaf recipe and say "fix sandwiches the next day". We're looking for creativity and originality, ok? Send us those family keepers for dual-meal recipes for all to share here at A to Z Recipes. Make sure to try out my sampler and drop by the rules section to ensure your submissions are acceptable. Here's a sampler for you: ROASTED PEPPERED PORK LOIN 2-4 pound boneless single loin pork roast 1-2 teaspoons garlic pepper 1-2 teaspoons dried rosemary, crushed Cooking Directions Preheat oven to 350 degrees F. Coat pork with garlic pepper and rosemary; place in shallow pan. Roast for 40 minutes to 1 hour (20 minutes per pound), or until internal temperature is 150 degrees F. Remove from oven and let rest for 5 to 10 minutes before slicing to serve. Note: This original recipe will serve 8 to 10. You will want to save one half for leftovers which should be wrapped and refrigerated. Food Exchanges: 3 lean meat Serving Suggestions Make the oven work for you to create this satisfying meal. Simple seasonings enhance the pork without overpowering it. Serve with roasted potato wedges, scalloped tomatoes, green salad with blue cheese vinaigrette, and a loaf of crusty French bread. Nutrition Facts Calories 180 calories Protein 27 grams Fat 7 grams Sodium 105 milligrams Cholesterol 70 milligrams Saturated Fat 3 grams Carbohydrates 0 grams RED FLANNEL HASH 3 cups julienne-cut cooked pork loin (about 1 1/2 pounds) 6 slices bacon, diced 1/2 cup sliced green onions 1/2 cup chopped green bell pepper 1 18-ounce bag cooked, peeled and diced potatoes 2 teaspoons Worcestershire sauce 1/4 teaspoon salt 1/8 teaspoon pepper 1 cup drained, chopped pickled beets Cooking Directions Place bacon pieces in large nonstick skillet. Cook over medium heat; remove and discard about half of fat from pan as it accumulates. When bacon is browned, raise heat and stir in onion and green pepper, cook and stir 1-2 minutes, until vegetables are soft. Add potatoes, Worcestershire sauce, salt and pepper. Cook and stir 4-5 minutes, until potatoes are lightly browned. Stir in pork and beets; cook and stir to heat through. Serves 6. Serving Suggestions “Red flannel” hash is a classic New England dish that gets its name from the beets contained herein. Serve this casual supper with buttered rye bread and a cucumber salad in dill vinaigrette. Nutrition Facts Calories 330 calories Protein 29 grams Fat 11 grams Sodium 340 milligrams Cholesterol 75 milligrams Saturated Fat 4 grams Carbohydrates 21 grams Fiber 2 grams Source: TheOtherWhiteMeat.com Please use this email link to submit a recipe for theme recipes: Cook Once, Eat Twice A to Z Recipes continues with its popular Theme Issues. We will share theme recipes and post them on the first Sunday of each month. Send your recipes no later than the last Friday of each month to have them posted in the next monthly theme issue. You may send in your favorite theme recipes in ONE email. If the number of recipes submitted by readers exceeds those needed in the issue, the publisher will post as many from every submitter as possible and save the remaining recipes for the following Sundays of that month. The rules for recipe submissions for the monthly theme issues are the same as ALL recipes submitted for posting. The rules are: As a service to your fellow readers, please send only recipes that are in a form that others could easily copy and save for their own use. Recipes that would require a lot of editing or cleaning up (ALL caps or NO caps) or use non-standard measurements should not be submitted. Recipes without a name and location of sender may NOT be posted or posted without any credit given. There will be NO recipes posted that are from other recipe-zines. A to Z Recipes protects the privacy of its readers and does NOT publish email addresses. There will be no exceptions. See the A to Z Recipes Theme Issues collection here: A to Z Recipes Theme Issues The theme issue for Cook Once, Eat Twice has a deadline of June 24, 2005, and will be posted on July 2, 2005. Please use this email link to submit a recipe for theme recipes: Cook Once, Eat Twice As usual, only recipes are to be sent to: A to Z Recipes Inbox.
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Help make us NUMBER ONE ! Our discussion forum at QuickTopic is where a2z’ers go to meet others, swap recipes and give feedback about what is going on in A to Z Recipes. It is expected that opinions, suggestions, etc. posted there be done with kindness and respect for all involved*. To join in at QT (or just to read) use your web browser to go to: A to Z Recipes Discussion Forum You don't have to register or sign in, and you can choose to receive email for newly posted messages -- just select the button when you get there. NOTE: Maybe once you get to the site, you could add it to favorites. Links that are easy to find are more likely to be used again. *Offensive postings will be deleted by the publisher. Family Reunion Photos! Our first one was June 2004. Check out Leslie and Rusty's pics from December 2004. The most recent gathering was held May 2005.
Help make us NUMBER ONE ! Doctor Visit Shared by Aafrin, Pune, India Jay went to a psychiatrist. “Doc, he said, “I've got trouble. Every time I get into bed I think there is somebody under it. I get under the bed; I think there’s somebody on top of it. Top, under, under top. I'm going crazy!”! Just put yourself in my hands for two years,” said the shrink. “Come to me three times a week and I'll cure you." “How much do you charge?” “A hundred dollars per visit.” “I'll think about it.” Jay never went back. Some time later he met the doctor on the street. “Why didn't you ever come to see me again?" asked the psychiatrist. “For a hundred bucks a visit? A bartender cured me for 10 dollars.” “Is that so! How?” “He told me to cut the legs off the bed.” Forgive Your Enemies Shared by Larry, Ontario, Canada Toward the end of a service, the Minister asked, "How many of you have forgiven your enemies?" 80% held up their hands. The Minister then repeated his question. All responded this time, except one small elderly Lady. "Mrs. Jones?"; "Are you not willing to forgive your enemies?" "I don't have any." She replied, smiling sweetly. "Mrs. Jones, that is very unusual. How old are you?" "Ninety-eight." she replied. "Oh Mrs. Jones, would you please come down in front & tell us all how a person can live ninety-eight years & not have an enemy in the world?" The little sweetheart of a lady tottered down the aisle, faced the congregation, and said: "I outlived the bitches." Top ten most polite ways to tell a man his zipper is down......... by David Letterman Shared by Julie, Bradenton, FL 10. The cucumber has left the salad. 9. Quasimodo needs to go back in the tower and tend to his bells. 8. You need to bring your tray table to the upright and locked position. 7. Paging Mr. Johnson... Paging Mr. Johnson.. 6. Elvis is leaving the building. 5. The Buick is not all the way in the garage. 4. Our next guest is someone who needs no introduction. 3. You've got a security breach at Los Pantalones. 2. Men may be From Mars.....but I can see something that rhymes with Venus. And the #1 way to tell someone his zipper is unzipped..... 1. I always knew you were crazy, but now I can see your nuts.
Looking for a particular recipe, ingredient or submitter? Search A to Z Recipes Site and Newsletters: Kitchen Bestsellers from Amazon Help make us NUMBER ONE !  CRUSTLESS SPINACH RICOTTA QUICHE Ingredients: 12 cups well-washed fresh spinach or 2 packages frozen spinach, thawed 2 teaspoons olive oil ½ cup finely chopped onions 1 cup low-fat ricotta cheese ½ cup egg substitute or 2 whole eggs, beaten ½ teaspoon dried dill weed ¼ teaspoon pepper ¼ teaspoon salt pinch nutmeg 3 plum tomatoes, seeds and juice removed, chopped (1 cup) 1 tablespoon grated Parmesan cheese Directions: Preheat the oven to 350°F. Grease a 9" pie dish. Steam the fresh spinach until just wilted. (Frozen spinach won't need to be cooked, just thawed.) Press the water out of the cooked or thawed spinach and set aside. Heat the oil in a small skillet and cook the onions until soft but not brown. Combine the ricotta cheese; egg substitute, dill, pepper, and nutmeg in a large bowl. Add the prepared spinach, tomatoes, and onions. Mix thoroughly and tip into the pie pan. Sprinkle Parmesan cheese over the top and bake until set, about 30 minutes. Let the quiche cool for 5 or 10 minutes before serving. Yield: Serves 6. Provides 2½ vegetable servings per person Nutritional Analysis per serving: 115 calories 3 g fat 27% calories from fat 1 g saturated fat 8% calories from saturated fat 9 g carbohydrates 327 mg sodium 6 g dietary fiber Source: The National Cancer Institute BUTTERMILK-HERB DRESSING 1 c. non fat buttermilk 1/3 c. low-fat sour cream 3 tbsp. reduced calorie mayonnaise 1 tbsp. grated Parmesan cheese 3/4 tsp. chives 1/4 tsp. garlic powder 1/8 tsp. salt 1/8 tsp. pepper Combine all ingredients in a bowl. Stir well with a wire whisk. Cover and chill. Serve over mixed green salad. Yield: 1 1/2 cups. Serving size - 1 tablespoon. Calories 14 (64% from fat), protein 0.6, fat 1 g, (sat. 0.4 g, mono 0.3 g, poly .3 g), carb. 0.8 g, fiber, 0 g, chol. 2 mg, iron 0 mg, sodium 42 mg, calcium 19 mg BARBECUED CHICKEN BREAST 4 servings 4 whole chicken breasts, halved MARINADE: 4 tbsp. oil 1 tbsp. brown sugar 1 tsp. dried thyme or basil leaves Dash pepper 2 tbsp. lemon juice 2 cloves garlic, minced or pressed 3 whole cloves Wash chicken breasts, pat dry. Blend together oil, soy sauce, lemon juice and brown sugar. Place chicken in a single layer in a glass dish. Sprinkle with garlic, pepper, thyme or basil leaves and cloves. Pour marinade over chicken. Let stand in refrigerator for 4 hours, turning breasts over from time to time. Preheat barbecue grill. Place chicken breasts on grill, baste with marinade. Grill for about 5 minutes on one side, turn - grill another 5-9 minutes until chicken is fork tender and juices run clear when pierced with fork and chicken lightly brown. Don't overcook. Garnish with fresh thyme or basil leaves or parsley. Serve with chutney, cooked rice and a tossed green salad. 1 serving = 319 calories, 53.6 g pro, 9.5 g. fat, 1.2 g. carb, 335 mg sod CAULIFLOWER MASHED "POTATOES" Ingredients: 1 medium-head cauliflower, or 1 package (about 1 lb.) frozen, about 4 cups 2 tsp. canola oil, if using garlic (optional) 1-3 large cloves garlic minced, or as desired (optional) 1/4 cup low fat (1%) or reduced-fat (2%) milk 2-3 Tbsp. canola oil or extra virgin olive oil, as needed Salt and white pepper, to taste Instructions: Break the cauliflower into pieces (equal in size) and place on 1 or 2 large, microwave-safe plates. (Make sure there is only one layer on each plate.) Sprinkle the cauliflower with water and cover it with 2 layers of wet paper towels. Steam it in the microwave until it is fork-tender. You may want to check to see if it’s done a few times during the cooking process. Fresh cauliflower may take 4 to 6 minutes in the microwave; frozen cauliflower may take 8 to 10 minutes. Drain it well and let the cauliflower cool slightly. [If you decide to use the garlic heat 2 teaspoons of canola oil in a small, non-stick pan over very low heat. Add the minced garlic and gently cook it until it becomes soft (about 3 minutes.) Add the milk and heat it until it’s hot, but don’t let it come to a boil.] If you decide not to use the garlic then just heat the milk in a small saucepan. Pour the milk or milk/garlic mixture into a blender or food processor. Add 2 tablespoons of oil to the blender. Add the cauliflower in batches and purée it until smooth. (For just a bit of texture, leave a few small pieces of cauliflower in the mix.) If the purée is too dry or thick, put the blender on low speed and gradually add more oil in small batches until desired consistency is reached. The mixture should be fluffy. Season to taste with salt and pepper. If necessary, reheat it in a microwave to serve it piping hot. Note: Mashed cauliflower can be treated just like regular mashed potatoes. If you have a favorite topping or flavor for your mashed potatoes, try it with this recipe. After puréeing, you could add curry powder, reduced-fat cheddar cheese, Parmesan cheese, toasted nuts, fresh chives or scallions. Nutritional Information: Makes 4 1/2-cup servings. Per serving: 104 calories, 7 g. total fat (less than 1 g. saturated fat), 8 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 51 mg. sodium. Source: American Institute for Cancer Research http://www.aicr.org/index.lasso  LAYERED ITALIAN SALAD WITH BASIL VINAIGRETTE Salad Ingredients: 4 Roma tomatoes, thinly sliced 1 green zucchini, thinly sliced 2 yellow zucchini, thinly sliced Salt and pepper to taste Basil Vinaigrette or Non-Fat Basil Vinegar: ½ cup balsamic vinegar ½ tablespoon olive oil OR none 8 fresh basil leaves, finely chopped, OR 2 teaspoons dried basil Directions: On a serving plate, layer alternate slices of tomato, yellow zucchini, and green zucchini in a stairway pattern so all vegetables show. Mix dressing ingredients and add to vegetables. Add salt and pepper to taste. This is an official 5 a Day recipe and provides each person with about two servings of vegetables. Serves 4 Nutritional Analysis Calories: 66 Fat: 2 g Cholesterol: 0 mg Fiber: 3 g Sodium: 16 mg Source: The National Cancer Institute  EGGPLANT LASAGNA This is a delicious dish that could be served with a mixed vegetable salad or steamed broccoli and French bread. Serves 4 Ingredients: 1 tablespoon olive oil 1 medium onion, sliced 1 clove garlic, minced 1 large tomato, sliced very thin 1 cup canned crushed tomatoes 1 1/2 teaspoons dried basil 1 1/2 teaspoons dried oregano 1/4 teaspoon. salt (optional) 1 medium eggplant, sliced very thin 8 ounces shredded part-skim mozzarella cheese Procedure: Preheat oven to 425°F. In a medium nonstick skillet, heat olive oil over medium heat. Sauté onion until tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish. Sauté the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt, and cook gently over medium-low heat for 10 minutes. Spread a layer of this mixture over the onion layer. Add a layer of eggplant and follow with a layer of tomato. Sprinkle 1/3 of the mozzarella cheese over top. Repeat layers of eggplant, tomato, and cheese until you use all ingredients. Finish with a layer of mozzarella cheese. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender. Uncover and bake 10-15 minutes, or until layer of cheese is light brown. Nutrition Information: Serving size 1 slice lasagna (1 cup) Calories 219 Carbohydrate 5 grams Protein 16 grams Fat 15 grams Daily Servings According to Diabetes Food Guide Pyramid: serving from Meat group 1 serving from Vegetable group 1 serving from Fat 1  GRILLED CHICKEN WITH GREEN CHILE SAUCE Marinate meats to make them tender without adding a lot of fat. Ingredients: 4 skinless, boneless chicken breasts ¼ cup olive oil ¼ teaspoon oregano ½ teaspoon black pepper ¼ cup water 10 to 12 tomatillos, husks removed and cut in half ½ medium onion, quartered 2 cloves garlic, finely chopped 2 serrano or jalapeno peppers 2 tablespoons cilantro, chopped ¼ teaspoon salt ¼ cup low fat sour cream (or Homemade Sour Cream) juice of 2 limes Directions: Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt, and the remaining lime juice. Blend until all the ingredients are smooth. Place the sauce in a bowl and refrigerate. Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter. Spoon a tablespoon of low fat sour cream over each chicken breast. Pour the sauce over the sour cream. Yield: 4 servings--Serving size: 1 breast Each serving provides: Calories: 192 Total fat: 5 g Saturated fat: 2 g Cholesterol: 71 mg Sodium: 220 mg Calcium: 53 mg Iron: 2 mg Source: The National Heart, Lung, and Blood Institute  BAKED SALMON OLE Bake fish with only a small amount of oil. Ingredients: 2 pounds salmon fillet, cut into 6 pieces (any kind of fish can be used) 3 tablespoons lime juice (about 2 limes) 1 medium tomato, chopped 1/2 medium onion, chopped 3 tablespoons cilantro, chopped 1/2 teaspoon olive oil 1/4 teaspoon black pepper 1/4 teaspoon salt 1/4 teaspoon red pepper (optional) Directions: Preheat oven to 350ºF. Rinse fish and pat dry. Place in baking dish. In a separate dish, mix remaining ingredients together and pour over fish. Bake for 15 to 20 minutes or until fork-tender. Yield: 6 servings Serving size: 1 piece Each serving provides: Calories: 230 Total fat: 9 g Saturated fat: 2 g Cholesterol: 58 mg Sodium: 162 mg Calcium: 60 mg Iron: 1 mg Source: The National Heart, Lung, and Blood Institute  CHICKEN IN CREAMY MUSHROOM SAUCE Boost the nutritional content of any poultry dish by adding vegetables. Red peppers and mushrooms add not only lots of flavor and color but beta-carotene, potassium and vitamin C as well. Ingredients: 2 Tablespoons cornstarch 1 cup water 1 pound boneless, skinless chicken breasts ¼ cup chopped onion 1 clove garlic, crushed ¼ teaspoon salt 1/8 teaspoon pepper 1 red bell pepper, coarsely chopped 3 cups sliced mushrooms (about 8 ounces) ¼ cup dry white wine 1 teaspoon chicken bouillon granules 2 Tablespoons reduced-fat sour cream 3 Tablespoon chopped fresh chives 3 cups hot cooked farfalle (bow tie pasta) Directions: Stir cornstarch into water; reserve. Cut chicken into thin strips. Coat large skillet with nonstick cooking spray; heat until hot. Cook onion, garlic, salt and pepper in skillet over medium-high heat for about 3 minutes, stirring frequently, until onion is tender. Stir in chicken and red pepper. Cook about 4 minutes, stirring frequently, until chicken no longer is pink. Stir in mushrooms, wine and bouillon granules. Heat to boiling; reduce heat. Cover and simmer 1 minute. Stir in sour cream. Stir cornstarch mixture into skillet. Cook over medium-high heat about 2 minutes, stirring frequently, until thickened. Sprinkle with chives. Serve over pasta. Yield: 6 servings Per serving: Calories 220 Cholesterol 40 mg Protein 19 g Sodium 440 mg Carbohydrate 27 g Potassium 420 mg Fat 3 g Diets: Appropriate for the following diets: healthy family, heart healthy, diabetes Menu Idea: Serve with steamed French beans and crusty whole grain bread. Source: Presbyterian Healthy Recipes  QUICK AND CREAMY MACARONI AND CHEESE Ingredients: 1 package (7 oz) elbow macaroni 2 Tablespoons butter or margarine 2 Tablespoons all-purpose flour ¾ cup reduced-fat milk ¼ teaspoon salt (optional) 1/8 teaspoon cayenne or black pepper 2 cups (8 oz) shredded Mexican blend of cheeses, such as cheddar, Monterey Jack, asadero, and queso quesadilla 1 red bell pepper (optional) Directions: Cook macaroni according to package directions without added salt. Melt butter in a heavy medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly. Add milk; cook until thickened and smooth, stirring occasionally. Reduce heat to low; add cheese. Cook until cheese melts, stirring constantly. Add drained macaroni. Mix well. Add diced red bell peppers for garnish, if desired. Makes 4 servings Total time: 20 minutes To reduce fat and calories, use light or reduced-fat cheese and low-fat milk. Nutrition Information per Serving: Calories 492, Carbohydrate 43 g, Calcium 670 mg, Protein 20 g, Fat 26 g, Sodium 427 mg, Cholesterol 69 mg Source: The American Dietetic Association/National Center for Nutrition and Dietetics.  CHOCOLATE ALMOND MOUSSE Ingredients 1 package instant chocolate sugar-free pudding 2 cups skim milk 1/8 teaspoon almond extract 1 envelope whipped topping mix prepared as directed cocoa powder Directions Prepare instant chocolate pudding as directed on package, adding almond extract to milk. Prepare whipped topping. Fold 1 2/3 cup of topping into pudding, reserving remainder. Spoon into 2-quart mold or individual serving dishes and chill for several hours until firm. Garnish with remaining whipped topping and a sprinkle of cocoa powder. Yield: 6 servings Per Serving: Calories 115 Protein 3 g Fat 3 g Carbohydrate 21 g Sodium 113 mg Diabetic Exchange -- 1 ½ starch Diet -- Appropriate for the following diets: diabetes, healthy family, heart healthy, renal, allergy (egg free) vegetarian BAVARIAN BEEF This classic German stew is made with lean trimmed beef stew meat and cabbage. 1-1/4 lb lean beef stew meat (trimmed of fat), cut in 1-inch pieces 1 Tbsp vegetable oil 1 large onion, thinly sliced 1-1/2 C water 3/4 tsp caraway seeds 1/2 tsp salt 1/8 tsp black pepper 1 bay leaf 1/4 C white vinegar 1 Tbsp sugar 1/2 small head red cabbage, cut into 4 wedges 1/4 C crushed gingersnaps Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1-1/4 hours. Add vinegar and sugar; stir. Place cabbage on top of meat. Cover and simmer 45 minutes more. Arrange meat and cabbage on a platter and keep warm. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables. Yield: 5 servings--Serving Size: 5 oz Each Serving Provides: Calories: 244 Total fat: 11 g Saturated fat: 3 g Cholesterol: 56 mg Sodium: 323 mg
Help make us NUMBER ONE ! FILET MIGNON WITH PORTOBELLO SAUCE Source: Better Homes and Gardens Makes 2 servings (scaled down) Prep: 15 minutes Grill: 8 minutes Ingredients: 2 beef tenderloin steaks, cut 1 inch thick (about 3/4 pounds total) 1/2 teaspoon olive oil 1/8 teaspoon black pepper 1 large Portobello mushroom, halved and sliced 4 green onions, cut into 1-inch pieces 1/2 tablespoon butter or margarine 4 tablespoons reduced-sodium beef broth 1 tablespoon Madeira or port wine Directions: 1. Trim fat from steaks. Rub both sides of steaks with oil and pepper. For a charcoal grill, grill steaks on the rack of an uncovered grill directly over medium coals to desired doneness, turning once halfway through grilling. Allow 8 to 12 minutes for medium-rare (145 degree F) and 12 to 15 minutes for medium (160 degree F). (For a gas grill, preheat grill. Reduce heat to medium. Place steaks on grill rack over heat. Cover and grill as above.) 2. Meanwhile, for sauce, in a large skillet cook and stir mushrooms and onions in hot butter over medium heat about 5 minutes or until vegetables are tender. Stir in broth and Madeira. Bring to boiling. Remove from heat. Thinly slice steaks diagonally and serve with sauce. Makes 2 servings. Nutritional Information Nutritional facts per serving calories: 260, total fat: 13g, saturated fat: 5g, cholesterol: 88mg, sodium: 128mg, carbohydrate: 4g, fiber: 1g, protein: 29g, vitamin A: 8%, vitamin C: 11%, calcium: 1%, iron: 31%
Help make us NUMBER ONE !  BEEF STROGANOFF Serves 6 1 pound beef tenderloin, lean beef round or sirloin, all visible fat removed 1/2 teaspoon freshly ground black pepper, or to taste 2 tablespoons acceptable vegetable oil 1/2 pound mushrooms, sliced 1 onion, sliced 1 tablespoon acceptable vegetable oil 2 tablespoons flour 2 cups homemade beef broth or low-sodium beef broth 2 tablespoons no-salt-added tomato paste 1 teaspoon dry mustard 1/4 teaspoon oregano 1/4 teaspoon dill weed 2 tablespoons sherry 1/3 cup plain nonfat yogurt Cut meat into thin strips, about 2 inches long. Sprinkle with pepper, cover and let stand in refrigerator for 2 hours. Place 2 tablespoons oil in heavy skillet over medium-high heat. Add mushrooms and sauté until tender. Remove from skillet and set aside. Place onions in the same skillet and sauté until brown. Remove from skillet and set aside. Add meat to same skillet and brown quickly on all sides until rare. Remove and set aside. Place 1 tablespoon oil and 2 tablespoons flour in the skillet and stir to mix well. Gradually add broth, stirring constantly. Cook until smooth and slightly thick. Add tomato paste, dry mustard, oregano, dill weed and sherry. Stir to blend well. In the top of a double boiler, combine sauce, meat, mushrooms and onions. Cook 15 minutes. Beat yogurt in a small bowl (to prevent it from curdling). Add beaten yogurt and stir to blend well. Cook 5 minutes and serve immediately. Serve with spinach noodles or rice. Calories: 215 Protein: 18 g Carbohydrates: 7 g Total Fat: 12 g Saturated Fat: 3 g Polyunsaturated Fat: 4 g Monounsaturated Fat: 4 g Cholesterol: 40 mg Sodium: 71 mg Source: American Heart Association Cookbook  LOW FAT PEACH COBBLER Ingredients : ½ teaspoon of ground cinnamon 1 tablespoon of vanilla extract 2 tablespoons of cornstarch 1 cup of peach nectar ¼ cup of pineapple or peach juice 2 16-oz cans of sliced peaches in juice or 1 ¾ lbs fresh peaches 1 tablespoon of margarine 1 cup of dry pancake mix 2/3 cup of all-purpose flour ½ cup of sugar 2/3 cup of evaporated skim milk nonstick cooking oil spray ½ teaspoon of nutmeg 1 tablespoon of brown sugar Preparation & Cooking: Preheat the oven to 400F. Combine the cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in a saucepan and cook over a medium heat on the stove, stirring constantly until the mixture thickens and bubbles. Next, peel and slice the peaches if fresh or drain if using canned peaches. Add the sliced peaches to mixture and reduce heat to simmer for five to ten minutes. In another saucepan, melt the margarine and set aside. Lightly spray an 8-inch square glass baking dish with cooking oil spray and pour in the hot peach mixture. In another bowl, prepare the batter by combining the pancake mix, flour, sugar, and melted margarine. Stir in the milk and quickly spoon this mixture over the peach mixture. Combine the nutmeg and brown sugar and sprinkle mixture on top of batter mix. Place in the oven and bake at 400F for twenty minutes or until golden brown. Remove from the oven, allow to cool and cut into 8 squares to serve. Healthy Hint: Serve puddings such as this with fat free yogurt as a heart healthy substitute for cream Nutritional Information: Each serving contains 271 calories, 4g total fat, less than 1g saturated fat, less than 1mg cholesterol and 263mg of sodium  SENSIBLY DELICIOUS CHOCOLATE CHIP CHEESECAKE This "sensibly delicious" cheesecake is perfect to serve your family and friends any time of the year. Preparation Time: 25 mins Cook Time: 50 mins Ingredients CRUST: 1 1/2 (about 15) cups crushed chocolate sandwich cookies 2 tablespoons butter or margarine melted 2 (12-oz. pkg.) cups NESTLÉ TOLL HOUSE Semi-Sweet Chocolate Morsels divided FILLING: 2 pkgs. (8 oz. each) Neufchâtel cream cheese softened 1/4 cup SPLENDA® Sugar Blend for Baking * 1 tablespoon vanilla extract 2 large eggs 2 tablespoons all-purpose flour 3/4 cup CARNATION Evaporated Lowfat 2% Milk 1/2 cup sour cream Directions FOR CRUST: PREHEAT oven to 300° F. COMBINE cookie crumbs with butter in medium bowl until moistened; press onto bottom of ungreased 9-inch springform pan. Sprinkle with 1 cup morsels. FOR FILLING: BEAT cream cheese, SPLENDA® Sugar Blend for Baking and vanilla extract in large mixer bowl until smooth. Beat in eggs and flour. Gradually beat in evaporated milk and sour cream. Pour over crust. Sprinkle with remaining morsels. BAKE for 25 minutes. Cover loosely with foil. BAKE for additional 25 to 30 minutes or until edge is set but center still moves slightly. Place in refrigerator immediately; refrigerate for 2 hours or until firm. Remove side of springform pan. NOTE: Cheesecake may be baked in 13 x 9-inch baking pan. Prepare as above. Bake in preheated 300° F. oven for 20 minutes. Cover loosely with foil. Bake for an additional 20 to 30 minutes. Yields 12 to 14 servings Nutrition Information per serving: Serving size: 1 slice; 310 cal.; 190 cal from fat; 21 g total fat; 12 g sat. fat; 65 mg cholesterol; 240 mg sodium; 27 g total carbohydrate; 2 g fiber; 21 g sugars; 7 g protein * NOTE: 1/2 cup SPLENDA® No Calorie Sweetner, Granular can be substituded for SPLENDA® Sugar Blend for Baking.
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