A2ZRecipes.net

A good Sunday morning to everyone and welcome to another home-style issue of A to Z Recipes Newsletter. Don't forget to change that clock (daylight savings time ended at 2:00 a.m.). The time change should be a great help to parents of trick or treaters on Tuesday (since I know you will not be sending them out to parts unknown alone). "Look at the time! It's getting late, honey... time to go home!" In case you missed the special QT Halloween edition and are looking for special tricks and treats for your family, here is the link.

Dave M., in Ripley, West Virginia has been a friend of mine for years (long before I started a2z). Some time ago he asked that I gather some recipes for healthier eating. Seems he and I share an affection for carbs (as well as the need to avoid them). Since tomorrow is his birthday, I thought today would be a great time to do a special issue for him and anyone who wants to eat healthier. A few of the recipes in this issue are very low in carbs, many lower in fat and calories, but all a healthier choice. I hope you enjoy the recipes and other tidbits of information and humor today. So... happiest of birthdays to a really nice guy (hard to believe but he's an attorney and still a nice guy, ha-ha). Not to be overlooked, very best wishes go out to our other birthday baby, Jackie in Rochester, New York

Its been a while since I mentioned it, but your vote for A to Z Recipes Newsletter would be greatly appreciated. Hey, it doesn't cost a single red cent but will help this publication grow. If you want to help me keep this all going, you might consider doing some of your shopping from the advertisers in this publication. It is true: the publications and web site are free for you. However, they are not free for me. I could use the help. Thanks in advance!

Oh! Don't forget about the monthly theme topic of One-Pot and Casserole Main-Dish Recipes. It ends on Tuesday so you'll need to get busy sending in those recipes, right? We'll be posting the theme issue next Sunday. I hope to include your recipes in it, so go to the Monthly Theme section for the e-mail link. The newest monthly theme topic will be announced in Wednesday's issue.

We'll see you here on Wednesday, God willing.

Psst!

Please tell ten friends to tell ten today! The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman.

It takes less than a minute to go to their site and click on "donating a mammogram" for free (pink window in the middle).

This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammograms in exchange for advertising. Here's the web site! Pass it along to people you know.

http://www.thebreastcancersite.com/

JackOlantern round and plump
sitting on an old oak stump.
Pumpkins waiting to beguile
passersby, with a silly smile.
Ghosts and goblins, vampires too,
Angels and devils and even a shrew.
Looking for something yummy and sweet,
Ring the doorbell, holler trick or treat.
From house to house what a wonderful scene,
Call it All Hallow Eve - but it's still Halloween

~~Anon~~

A Diet Prayer

Lord, My soul is ripped with riot
incited by my wicked diet.
"We Are What We Eat," said a wise old man!
and, Lord, if that's true, I'm a garbage can.

I want to rise on Judgment Day, that's plain!
but at my present weight, I'll need a crane.
So grant me strength, that I may not fall
into the clutches of cholesterol.

May my flesh with carrot-curls be dated,
that my soul may be poly unsaturated
And show me the light, that I may bear witness
to the President's Council on Physical Fitness.

And at oleomargarine I'll never mutter,
for the road to Hell is spread with butter.
And cream is cursed; and cake is awful;
and Satan is hiding in every waffle.

Mephistopheles lurks in provolone;
the Devil is in each slice of baloney,
Beelzebub is a chocolate drop,
and Lucifer is a lollipop.

Give me this day my daily slice
but, cut it thin and toast it twice.
I beg upon my dimpled knees,
deliver me from jujubees.

And when my days of trial are done,
and my war with malted milk is won,
Let me stand with Heavenly throng,
In a shining robe--size 30 long.

I can do it Lord, If You'll show to me,
the virtues of lettuce and celery.
If You'll teach me the evil of mayonnaise,
of pasta a la Milannaise
potatoes a la Lyonnaise
and crisp-fried chicken from the South.

Lord, if you love me, shut my mouth.

The Low-Carb Comfort Food Cookbook
by Michael R. Eades, Mary Dan Eades, Ursula Solom
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Your purchase defrays expenses
in the publication of A to Z Recipes

Basic Tips For Any Weight Loss Plan

Aim for a one-pound loss per week. It's easier to keep weight off if you take it off slowly. 

Don't skimp on your sleep. Fatigue leads to overeating, not to mention ugly circles around your eyes. 

Speed up your metabolism by having a light bite every three hours, instead of eating 3 large meals a day. 

Don't skip meals. People who do have higher fat levels and tend to have difficulty losing weight. Meal skipping also tends to slow down your metabolism, which means your body will hang on to the fat. 

Eat breakfast every day. You will feel more energized and will eat less during the day. 

At parties and dinners out, avoid eating while you're talking, to avoid eating too much without realizing it. 

Eat before you go shopping for food; you will have fewer temptations. 

Shop the outside supermarket aisles; they are the ones that usually carry the fresh and frozen produce, and meat! 

Try to buy fresh food. The more processed a food item is, the less nutritious it is. 

Reduce salt or eliminate it from cooking completely (use herbs for flavor). Add a small sprinkle of salt at the table if you need it. If you use soy sauce, pick a low sodium kind. 

Don't use too many sugar substitutes. Discover the natural taste and sweetness of food without additives. 

Collect recipes and try new ones every week. 

When you eat out, ask how the food you want is prepared, and if necessary request a low carb version 

If possible, find diet buddies, especially in your family 

Cut down on caffeine (from coffee, tea, and sodas); it tends to make you hungry and cause stalls. The same goes for cigarettes: they tend to make you feel peckish, and they also make your skin age prematurely. 

Don't go crazy over a diet. Your goal should be to eat right and to give your body what it needs, not to become Ally McBeal. 

Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water. Drink plenty of fresh water.

Source: http://www.lowcarb.ca/tips/tips002.html

Extreme Lo-Carb Cuisine: 250 Recipies With Virtually No Carbohydrates
by Sharron Long
Eligible for F-R-E-E Super Saver Shipping
Your purchase defrays expenses
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This mixer is great! I got my order in and couldn't wait to try it. WOW! You have GOT to try it for yourself! The flavor and convenience are top shelf!
~Maggie~

Zilch, a delicious sugar free Margarita mixer is giving A to Z Recipes readers an exclusive 10% discount on all orders. Zilch is ideal for low calorie d-i-e-t programs, low carb lifestyles, and diabetic d-i-e-t-s. The mix is packaged in easy to take along, single serve packets for enjoyment at home, in restaurants, or anywhere you go. Use coupon code “AtoZ” to take advantage of this special offer. Visit Zilch at www.zilchmixers.com.
F-R-E-E SHIPPING ON ALL ORDERS !

The Dangers of Bread

A recent Cincinnati Enquirer headline read, "SMELL OF BAKED BREAD MAY BE HEALTH HAZARD." The article went on to describe the dangers of the smell of baking bread. The main danger, apparently, is that the organic components of this aroma may break down ozone (I'm not making this stuff up).

I was horrified. When are we going to do something about bread-induced global warming? Sure, we attack tobacco companies, but when is the government going to go after Big Bread?

Well, I've done a little research, and what I've discovered should make anyone think twice ....

More than 98 percent of convicted felons are bread eaters.

Fully HALF of all children who grow up in bread-consuming households score below average on standardized tests.

In the 18th century, when virtually all bread was baked in the home, the average life expectancy was less than 50 years; infant mortality rates were unacceptably high; many women died in childbirth; and diseases such as typhoid, yellow fever and influenza ravaged whole nations.

More than 90 percent of violent crimes are committed within 24 hours of eating bread.

Bread is made from a substance called "dough." It has been proven that as little as one pound of dough can be used to suffocate a mouse. The average American eats more bread than that in one month!

Primitive tribal societies that have no bread exhibit a low occurrence of cancer, Alzheimer's, Parkinson's disease and osteoporosis.

Bread has been proven to be addictive. Subjects deprived of bread and given only water to eat, actually begged for bread after only two days.

Bread is often a "gateway" food item, leading the user to harder items such as butter, jelly, peanut butter and even cold cuts.

Bread has been proven to absorb water. Since the human body is more than 90 percent water, it follows that eating bread could lead to your body being taken over by this absorptive food product, turning you into a soggy, gooey bread-pudding person.

Newborn babies can choke on bread.

Bread is baked at temperatures as high as 400 degrees Fahrenheit! That kind of heat can kill an adult in less than one minute.

Most American bread eaters are utterly unable to distinguish between significant scientific fact and meaningless statistical babbling.


In light of these frightening statistics, we propose the following bread restrictions:

No sale of bread to minors.

No advertising of bread within 1000 feet of a school.

A 300 percent federal tax on all bread to pay for all the societal ills we might associate with bread.

No animal or human images, nor any primary colors (which may appeal to children) may be used to promote bread usage.

A $4.2 zillion fine on the three biggest bread manufacturers. Please send this e-mail on to everyone you know who cares about this crucial issue.


Remember: Think globally, act idiotically.



Dieting: 30 Days to the Same Old You
by Marshall Camp

By eating healthy foods and exercising regularly, you too can be hungry and tired.

Thanks to advances in modern science and careful grocery selection, I have been able to eliminate fat from every aspect of my life but one: my body. Archaeology tells us that the body probably is conservative with fat because fat was very rarely found in our Neanderthal ancestors' diets, which consisted of fruits, berries, and, surprisingly, Mrs. Field's cookies.

In the modern world, however, humans have consumed fat in excess. For instance, when I was growing up, my grandmother used to feed us entire lunches consisting of "liver pate," a thick, granular dip that contains more fat than Newt Gingrich's buttocks.

Our ancestral imperative is further exacerbated by the fact that most Americans on diets tend to embellish low-fat recipes, often using butter when the recipe calls for margarine, or a quart of Hagen Daaz ice-cream when the recipe calls for turkey. Therefore, it is not particularly surprising that most Americans are still packing on the pounds.

In fact, a recent scientific survey indicates that the average American weighs slightly more than a 1981 Buick Roadmaster. As a result, many Americans have become "weight-conscious," leading them to search the aisles of grocery stores for lower-fat foods, usually while munching on Little Debbie snack cakes.

Most of the new "low-fat" foods are genuine, and, not surprisingly, taste a lot like loose-leaf paper. Unfortunately, some manufacturers have sought to prey on the anti-fat fever by marketing high-fat foods with vague claims about their content:

Low Fat Bison Liver - "Now with LESS FAT than Moose liver"

Low Fat Oreo Cookies - "Now with LESS FAT than Oreo cookies covered in lard"

Low Fat Mayonnaise - "Now with LESS FAT than Marlon Brando"

As a result, the FDA recently passed a new set of guidelines concerning foods that make "lower fat," claims. Today, such items have to pass a rigorous FDA inspection that involves being consumed by the FDA secretarial staff.

As for the consumer, the FDA recommends a number of things you can do to protect yourself. The most important is to look for telltale signs of high fat content, such as good taste. If you find yourself enjoying a food, it is probably high in fat. The FDA recommends that you, yes you Mr. Fattypants, "stop, drop and roll" away from that item. The FDA then recommends that you mail the item to the FDA for rigorous testing.

Frustrated with low-fat foods, many Americans have turned to exercise. Of course by "turned," I mean that they have ordered no fewer than four home exercise machines, most of which are being used as scarecrows in their vegetable gardens.

In fact, the best exercise that a person can get from a home exercise machine is the workout involved in getting the box, which weighs almost as much as New Jersey, out of your car. The companies that tout money-back guarantees for these devices do so with the knowledge of one of Sir Isaac Newton's lesser-known theories, namely that, once removed from the box, a home gym can not physically be reinserted into that same box.

Still other Americans have begun using "fitness centers," most of which have eschewed traditional nautilus machines for new contraptions that actually "do the work for you." Based on highly clinical observations, it is my assessment that most of these "fitness" machines focus on one thing: jiggling your butt. I am fairly confident that this is not a scientifically sound way to lose weight. I say this because, if it were, it would be very difficult to explain Tina Turner.


Warning:
The following joke may be offensive...my apologies if so.

What If Food Was Dirty And Sex Was Clean?

What if Food was Dirty and Sex was Clean? (you mean it's not??) When you think of it, there are only two things people need. You got to have sex. You got to have food. That's it. You don't need clothing, shelter, or TV. Okay, maybe TV, but otherwise, it's sex and food. But for some reason, some people think sex is dirty. Maybe G-d was a Republican. Somebody said, "All right, you want to propagate, go ahead, but only late at night, with all the doors closed, man on top, once a week, that's it." But not only can you eat the charred decaying flesh of other major mammals, you can do it in broad daylight and invite all your friends to watch: "Hey, Chuck, why don't you come over on Sunday? We're going to kill a pig, cut him up, burn him, and eat him. Bring the kids, have a hell of a time." 

What if they had been switched around? What if, through a simple twist of fate, sex was clean but food was dirty? Our entire culture would change. Food would become a four-letter word.

When people got angry at you, they'd yell out "Oh yeah? Well, food you. Suck cheese you Popsicle slurper."
Punks in passing cars would flip you the fork.
Flashers would have pizzas strapped to their chests. "Ohmigod. It's a pepperoni."
Locker room talk would change. "Hey, man, how'd you do this weekend?" "Two burgers and a bag of fries. Crinkle cut."
Garlic would be illegal in most Southern states.
Supermarkets would check I.D.'s and charge admission to the poultry section.
Frederick's of Hollywood would feature peekaboo napkins and day-of-the-week paper plates.
Foreplay would be listed as a menu selection.
Vice squads would conduct raids on backyard barbecues. "All right, put down your meat. Just back away from the buns, mister." 
Vegetarians would be prohibited from becoming teachers and a lot of them would move to the Bay Area.
Hookers would become cooks.
You'd be accosted on street corners by plump ladies in Day-Glo aprons. "Hey, big boy, looking for a hot meal? Wanna crack some crab?"
Fundamental Christians would make meat and potatoes a religious tenet.
Many sexual positions would be found to be carcinogenic.
Parents would tell their children not to play with their food or they'll go blind.
Kids would remember the first time their mother caught them marinating.

This is a new section to be added to the web site where we will collect recipes from your region. Your recipes will be gathered and posted to the A to Z Recipes web site. As time allows, I will post them here, too. It is my hope that each of you will send in a recipe to share that emphasizes what is served in your particular city, state, country, etc. The goal here is building a collection of recipes that reflects the foods our readers from all over the world enjoy. It will hopefully become a data base for people everywhere to share. I hope you will participate! Please use this email link to submit a recipe for Regional Recipes: Regional Recipes. It will ensure that your recipes are posted here and added to the web site for permanent display. Thanks!

GARTH'S GAZPACHO

Makes 4-6 servings

1 (16 ounce) can stewed tomatoes 
1 (10 1/2 ounce) can condensed beef broth 
1 cup cucumbers, peeled, chopped 
1 cup celery, chopped 
1 cup onions, sliced 
2 tablespoons lemon juice 
1 small garlic clove, minced 
1 dash pepper, to taste 

Combine all ingredients. 

Simmer gently until onions and celery are tender (about 12 minutes). 

Chill before serving. 

Nutrition Facts
Calculated for 1 serving (296g)
Recipe makes 4 servings
Calories 76
Calories from Fat 3 (3%) 
Amount Per Serving %DV 
Total Fat 0.3g 0% 
Saturated Fat 0.1g 0% 
Polyunsat. Fat 0.2g 
Monounsat. Fat 0.1g 
Trans Fat 0.0g 
Cholesterol 0mg 0% 
Sodium 680mg 28% 
Potassium 520mg 14% 
Total Carbohydrate 15.3g 5% 
Dietary Fiber 2.4g 9% 
Sugars 8.3g 
Protein 5.2g 10%

Source: Mountain Measures, Junior League of West Virginia cookbook

PORK WITH MUSHROOMS

The fat-busters in this recipe are skim milk and yogurt. They add creaminess to the mushroom sauce, but keep the fat and cholesterol levels low.

3/4 lb. whole pork tenderloin
Nonstick spray coating
1 c. sliced fresh mushrooms
1/4 c. sliced green onion
1 clove garlic, minced
1/2 c. plain low-fat yogurt
1/3 c. skim milk
1 tbsp. all-purpose flour
1 tsp. instant chicken bouillon granules
1/8 tsp. ground nutmeg
1/8 tsp. pepper

Trim fat from pork. Cut pork crosswise into 8 slices. For each slice, place between two sheets of clear plastic wrap. Using the flat side of a meat mallet, pound to 1/4 inch thickness. Spray a cold large skillet with nonstick coating. Preheat skillet. Add pork and cook over medium-high heat about 3 minutes or until browned. Turn and cook for 2-4 minutes more or until no pink remains. Remove from skillet; keep warm. Add mushrooms, green onion and garlic to skillet. Cook and stir over medium heat until vegetables are tender. Stir together yogurt, milk, flour, bouillon granules, nutmeg and pepper. (Mixture may look curdled.) Add to mushroom mixture. Cook and stir until thickened and bubbly. Return meat to skillet and cook for 2 minutes more or until heated through.

Makes 4 servings.
Nutrition Information Per Serving: 149 calories, 61 mg cholesterol, 4 g fat, 1 g saturated fat, 2 g monounsaturated fat, 0 g polyunsaturated fat, 21 g protein, 6 g carbohydrate, 299 mg sodium, 530 mg potassium.



SOUTHERN BISCUITS

2 c. flour
1/2 tsp. salt
3 tsp. baking powder
1/4 c. diet margarine
3/4 c. skim milk

Preheat oven to 450 degrees. Sift flour, salt and baking powder together. Cut in margarine until well-mixed with first ingredients, then add milk. Knead several times. Roll out on lightly floured board until about 1/2 inch thick. Cut with biscuit cutter or inverted glass, or drop by spoonfuls. Place on heavy-duty aluminum foil or cookie sheet which has been well-greased. Bake until browned, approximately 13-14 minutes.

Yield: 16 biscuits.
Calories 81, Protein 2 G, Fat 2 G, Carbohydrate 13 G, Fiber .4 G, Sodium 237 Mg, Calcium 30 Mg, Vitamin A 42 RE, Vitamin C 1 Mg.



WHOLE WHEAT-APPLE PANCAKES

1 c. whole wheat flour
1/2 c. all-purpose flour
1 tbsp. sugar
1 tsp. baking soda
1/2 tsp. baking powder
1 c. skim milk
1/2 c. finely chopped apple
1 egg, beaten
Vegetable cooking spray

Combine first 5 ingredients in a large bowl; mix well. Combine milk, apple, and egg; add to flour mixture, stirring until smooth. Place a griddle or skillet coated with cooking spray over medium heat until hot. Spoon batter, 2 tablespoons at a time, onto griddle. Cook until edges are slightly dry. Turn; cook other side until golden brown. Repeat procedure with remaining batter. 

Yield: 20 (3 inch) pancakes (about 45 calories per pancake). Protein 1.9; fat 0.5, carbohydrate 8.5, cholesterol 14, iron 0.4, sodium 59, calcium 33.



MEXICALI BEAN DIP

9 (6 inch) corn tortillas
1/2 c. plus 1 tbsp. chopped sweet red pepper
1/2 c. plus 1 tbsp. chopped green pepper
1 lg. green onion, cut into 1/2 inch pieces
1 1/2 tbsp. chopped fresh cilantro
1 (16 oz.) can pinto beans, drained
1 tbsp. cider vinegar
1 tsp. lime juice
1/2 tsp. vegetable oil
1/8 tsp. salt
1/8t tsp. ground cumin
1/2 tsp. ground red pepper

Cut each tortilla into 8 wedges; place tortilla wedges on ungreased baking sheets. Bake at 350 degrees for 15 to 18 minutes or until crisp. Set aside. Position knife blade in food processor bowl; add sweet red and green pepper, onion, and cilantro. Process until finely chopped. Add beans and remaining ingredients; process until well blended. Serve dip with tortilla wedges.

Yield: 12 appetizer servings
(77 calories and 15% fat per 2 tablespoons dip and 6 tortilla wedges). Protein 2.8/Fat 1.3 (Saturated Fat 0.1)/Carbohydrate 14.2/Fiber 2.6/Cholesterol 0/Sodium 53.



OVEN-FRIED ZUCCHINI CHIPS

3 med. zucchini
1/4 c. frozen egg substitute, thawed
2 tbsp. commercial reduced-calorie Italian dressing
1/2 c. fine, dry bread crumbs
2 tbsp. grated Parmesan cheese
1/8 tsp. freshly ground pepper
Vegetable cooking spray

Cut zucchini into 1/4 inch thick slices; set aside. Combine egg substitute and Italian dressing in a small bowl; stir well. Combine bread crumbs, Parmesan cheese and pepper in a small bowl; stir well. Dip zucchini in egg mixture; dredge in bread crumb mixture. Place zucchini on a baking sheet coated with cooking spray. Bake at 475 degrees for 5 minutes; turn and bake an additional 5 minutes or until golden. Serve immediately.

Yield: 8 servings (58 calories and 14% fat per 1/2 cup serving). Protein 3.1/Fat 0.9/(Saturated Fat 0.3)/Carbohydrate 9.7/Fiber 0.6/Cholesterol 1/Sodium 125.



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.



SKINNY MINNY ZUCCHINI MUFFINS

3/4 c. whole wheat flour
3/4 c. quick cooking oats
1/4 c. granulated sugar
1/4 c. dark brown sugar, firmly packed
1/2 tsp. baking soda
1/2 tsp. salt
1/4 tsp. baking powder
1 lg. egg
1 (1/2 oz.) packet butter flavored granules
1 tbsp. vanilla extract
1/2 c. water
1 med. size zucchini, coarsely grated (1 1/2 c.)
Vegetable cooking spray

Heat oven to 400 degrees F. In large bowl mix flour, oats, granulated sugar, brown sugar, baking soda, salt and baking powder until well blended. In another bowl beat egg, butter granules, 1/2 cup water and vanilla with electric mixer until creamy; stir in zucchini. Add zucchini mixture to flour mixture; stir until just blended. Spray 12 2 1/2 inch muffin pan cups with cooking spray. Divide batter among cups. Bake 20 minutes. Remove pans to rack. Cool 5 minutes. Remove muffins from pan and place on rack; cool completely.

Makes 12 muffins.
Per muffin: 80 cal, 3 g protein, 2 g fat, 22 g carb.



LOW-FAT BLUEBERRY BRAN MUFFINS

3 c. bran flakes
2 1/2 c. whole wheat flour or white
4 tsp. baking powder
2 tsp. baking soda
1/4 tsp. cinnamon
1 1/2 c. shredded apple
2 c. blueberries
2/3 c. orange juice
1 1/2 c. granulated fructose
1 1/2 c. evaporated skim milk
6 egg whites

1. Preheat oven to 350 degrees.

2. Mix all dry ingredients. Add blueberries and apple.

3. Combine liquid ingredients. Add this to dry ingredients - blend well.

4. Spray tins with Pam and fill 2/3 full.

5. Bake 30 to 35 minutes or until brown.

Per muffin - Calories 102.2; protein 4.0 g; sodium 75.1 mg; carb. 21. g; cholesterol .1 mg. 



CHICKEN BREASTS STUFFED WITH HAM AND MUSHROOMS

STUFFING:

1 tbsp. unsalted butter or margarine
1/4 c. onions
4 mushrooms, finely chopped
2 slices ham or prosciutto (1 oz.)
2 tbsp. dry bread crumbs
1 tbsp. grated Parmesan cheese
2 tbsp. chives or parsley (fresh)
1/4 tsp. salt and pepper
2 whole chicken breasts, halved

Melt butter in skillet, add onions. Sauté for 1 minute. Add mushrooms, sauté for 2 minutes. Place mixture in bowl and add ham, bread crumbs, cheese, chives. Mix well. Let cool to room temperature. Preheat broiler. Set rack 7 inches from heat. Cut a pocket in the thickest part of the chicken breast (bone side). Make pocket big enough to hold 2 tablespoons stuffing. Close with a toothpick. Place skin side up on lightly greased broiler pan. Broil 4 or 5 minutes on each side.

Serves 4.
Calories 251 Saturated fat 3 g. Total fat 6 g. Protein 42 g. Carbohydrate 5 g. Fiber 0 g. Sodium 378 mg. Cholesterol 110 mg. 



SHRIMP STUFFED ENDIVE

1/3 c. light cream cheese
1/2 tsp. sugar
1/4 tsp. salt
1 tbsp. chili sauce
1/2 tsp. lemon juice
2 drops hot sauce
3/4 c. chopped cooked shrimp
1/3 c. diced cucumber
8 oz. can water chestnuts
1 tbsp. sliced green onions
32 Belgian endive leaves

Combine first 6 ingredients in a medium bowl. Beat at medium speed of an electric mixer until smooth. Add next 3 ingredients; stir well. Cover and chill. To serve, spoon 1 tbsp. shrimp mixture into each endive leaf.

Yield: 32 appetizers (15 calories each). Protein 1.2 fat, 0.5 m carbohydrate, 1.6 cholesterol, 8 iron, 0.2 sodium, 42 calcium 6.



HOT CROSS BUNS

4 1/2 c. all-purpose flour, divided
1 tsp. ground cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1 pkg. dry yeast
2 tbsp. sugar
1/4 c. warm water (105 to 115 degrees)
1/4 c. skim milk
3 tbsp. margarine
2 eggs, beaten
1/3 c. currants
1 tbsp. grated lemon rind
3 tbsp. all-purpose flour
Vegetable cooking spray
3/4 c. sifted powdered sugar
1 tbsp. skim milk

Combine 2 cups all-purpose flour and next 4 ingredients in a medium bowl; stir well and set mixture aside. Dissolve yeast and 2 tablespoons sugar in warm water in a large bowl and let stand 5 minutes. Combine 3/4 cup milk and margarine in a small saucepan; cook over medium heat until margarine melts, stirring constantly. Let milk mixture cool to 105 to 115 degrees. Add milk mixture, flour mixture and eggs to yeast mixture; beat at medium speed of an electric mixer until well blended. Stir in currants, lemon rind, and enough of remaining 2 1/4 cups flour to make a soft dough. Sprinkle 3 tablespoons flour evenly over work surface. Turn dough out onto floured surface, and knead until smooth and elastic (about 8 to 10 minutes). Place in a bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in bulk. Punch dough down, and divide into 24 equal portions; shape each portion into a ball. Place 2 inches apart on baking sheets coated with cooking spray. Cover and let rise in a warm place, free from drafts, 45 minutes or until doubled in bulk. Bake at 375 degrees for 10 to 12 minutes or until lightly browned. Remove from baking sheets, and cool completely on wire racks. Combine powdered sugar and 1 tablespoon milk, stirring well. Drizzle 1/2 teaspoon glaze in the shape of a cross over top of each bun.

Yield: 2 dozen (124 calories and 16% fat each). Protein 3.2/Fat 2.2 (Saturated Fat 0.4)/Carbohydrate 22.8/Fiber 0.7/Cholesterol 18/Sodium 76.



CRISPY TURKEY BAKE

1 (10 oz.) pkg. frozen English peas
2 c. cubed, cooked turkey, skinned before cooking & cooked without salt
1/2 c. (2 oz.) shredded, reduced-fat sharp Cheddar cheese
1/2 c. green onions, chopped
1/3 c. fat-free mayonnaise
1/2 tsp. Dijon mustard
1/8 tsp. salt
1/8 tsp. pepper
Vegetable cooking spray
1 med. tomato, cut into 6 slices
1 c. Corn Flakes cereal, crushed
1 tsp. reduced-calorie margarine, melted

Cook peas according to package directions, omitting salt and fat; drain. Combine peas and next 3 ingredients in a medium bowl. Combine mayonnaise, mustard, salt and pepper; add to turkey mixture, stirring well. Spoon mixture into an 11 x 7 x 2 inch baking dish coated with cooking spray; arrange tomato slices on top. Combine crushed cereal and margarine; sprinkle over casserole. Bake at 350 degrees for 20 to 25 minutes or until thoroughly heated.

Yield: 6 servings (200 calories and 13% fat per serving).
Protein 20.8/Fat 2.9 (Saturated Fat 1.6)/Carbohydrate 21/Fiber 2.8/Cholesterol 46/Sodium 371



NO-CHOLESTEROL POPOVERS

6 egg whites
1 c. skim milk
2 tbsp. margarine, melted
1 c. bread flour or all-purpose flour
1/4 tsp. salt
Vegetable cooking spray

Beat egg whites at high speed of an electric mixer until foamy. Add milk and margarine; beat at medium speed until well blended. Gradually add flour and salt, beating until mixture is smooth. Pour batter into muffin pans coated with cooking spray, filling 3/4 full. Bake at 375 degrees for 45 minutes. Cut a small slit in the top of each popover, and bake an additional 5 minutes. Serve immediately. 

Yield: 1 dozen (69 calories and 30% fat each). Protein 3.6/Fat 2.3 (Saturated Fat 0.4)/Carbohydrate 8.1/Fiber 0/Cholesterol 0/Sodium 109.



TURKEY MEATBALLS

1 lb. ground turkey breast
1/4 c. quick cooking oats
1/4 c. grated Parmesan cheese
1/4 tsp. dried Italian seasoning
1/4 tsp. garlic powder
2 egg whites

Heat oven to 350 degrees. Spray 15 x 10 x 1 inch baking pan with nonstick cooking spray. In medium bowl, combine all ingredients; shape into 3/4 inch balls. Place meatballs in spray coated pan. Bake at 350 degrees for 20 minutes or until no longer pink; remove from pan.

Microwave Directions: Prepare meatballs as directed. Place half of meatballs in 9 inch microwave safe pie plate; cover with waxed paper. Microwave on high for 4-6 minutes or until no longer pink; rotating plate 1/2 turn halfway through cooking. Remove from plate. Repeat with remaining meatballs.

Serving Size: 6 meatballs. 70 calories. 11 g protein. 1 g carbohydrate. 2 g fat. 22 mg cholesterol. 65 mg sodium.



SESAME-GINGER CHICKEN

1 tbsp. sesame seeds, toasted
2 tsp. grated ginger
2 tbsp. honey
2 tbsp. reduced sodium soy sauce
4 (4 oz.0 skinned, boned chicken breast halves
Vegetable cooking spray
Thin green onion strips (optional)

Combine first 4 ingredients in a small bowl; stir well and set aside. Place chicken between 2 sheets of heavy duty plastic wrap and flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Coat grill rack with cooking spray; place on grill over medium-hot coals. Place chicken on rack and cook 4 minutes on each side, basting frequently with soy sauce mixture. Transfer chicken to a serving platter; garnish with green onion, if desired.

Yield 4 servings (about 201 calories per serving).
Protein 26.7; fat 4.4; carbohydrate 9.9; cholesterol 70; iron 1.3; sodium 363; calcium 18.



PEPPERED CHEESE BISCUITS

1 3/4 c. all-purpose flour
2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground red pepper
2 tbsp. grated Romano cheese
2/3 c. nonfat buttermilk
2 tbsp. vegetable oil
1 tbsp. all-purpose flour
Vegetable cooking spray

Combine first 5 ingredients in a large bowl; make a well in center of mixture. Combine buttermilk and oil; add to flour mixture, stirring just until dry ingredients are moistened. Sprinkle 1 tablespoon flour evenly over work surface. Turn dough out onto floured surface, and knead 3 or 4 times. Roll dough to 1/2 inch thickness; cut with a 1 1/2 inch biscuit cutter. Place rounds on an ungreased baking sheet; lightly coat tops with cooking spray. Bake at 400 degrees for 15 minutes or until golden.

Yield: 2 1/2 dozen (38 calories and 29% fat each). Protein 1.1/Fat 1.2 (Saturated Fat 0.3)/Carbohydrate 5.6/Fiber 0.2/Cholesterol 0/Sodium 51.



CHICKEN WITH SAGE CORN-BREAD CRUST

4 skinned and boned chicken thighs
1/8 tsp. salt and pepper
1 tbsp. plus 1 tsp. Dijon mustard
1 tsp. olive oil
2/3 c. corn bread crumbs
1 tbsp. fresh sage, thyme, or rosemary or 1 tsp. each seasoning if you use dried herbs

Preheat oven to 400 degrees. Sprinkle chicken with salt and pepper. Bake 20 to 25 minutes until juices run clear. In a bowl combine mustard and oil. In another bowl combine crumbs and herbs. Preheat broiler. Set rack 6 inches from heat. Brush half of mustard on chicken and sprinkle on crumbs. Broil until brown, turn chicken and repeat on other side.

Serves 4.
Calories 178 Saturated fat 1 g. Total fat 7 g. Protein 24 g. Carbohydrate 4 g. Fiber 0 g. Sodium 264 mg. Cholesterol 91 mg.

500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love
by Dana Carpender
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BASIC BREAD FROM A BATTER

Serving Size : 8
Preparation Time :0:30

4 lg eggs
2 tbsp oil
2 tbsp water
1/2 cup soy protein isolate
1/2 tsp salt
1 tsp baking powder

Beat eggs with oil and water.

Stir dry ingredients together and beat into egg mixture until blended some lumps may remain.

Bake in greased 7x11" 175x275mm pan at350°F-175°C for 8-10 minutes, just until top is set.

Do not let it brown, it will dry too much.

Leftover batter freezes well for later use.

VARIATIONS:

Sweet Variations 
Add chopped nuts to batter.
Bake and cool slightly, then brush top with melted butter and sprinkle with cinnamon and artificial sweetener.
If you use a heat-stable sweetener, you could add some to the batter.
Add lemon extract and poppy seeds to batter; sprinkle with artificial sweetener after baking Add almond extract to batter.
Bake and cool slightly.
Make a frosting with 3 oz softened cream cheese and artificial sweetener.
Spread and top with sliced almonds.

Savory Variations
Add 1 tsp garlic powder and 1 tsp finely ground herbs to batter.
Top with 4 oz grated mild cheese.
Add 2 tsp chili powder to batter and top with 4 oz grated sharp cheese.
Brown some sausage and cook with mushrooms and onions.
Put a layer in 7x11 pan and top with basic batter.

Holiday Stuffing or Dressing
Add sage or poultry seasoning to basic batter.
Bake ahead and substitute for bread crumbs in your favorite dressing recipe.

Per Serving (excluding unknown items): 63 Calories; 6g Fat (32.2% calories from fat); 26g Protein; 1g Carbohydrate; 0g Dietary Fiber; 94mg Cholesterol; 222mg Sodium.
Exchanges: 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates.

Source: www.carb-lite.au.com

The Secret to Low Carb Success!: How to Get the Most Out of Your Low Carbohydrate Diet
by Laura Richard
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THAI BEEF WITH NOODLES

4 beef eye round steaks, cut 1 inch thick or 4 beef tenderloin steaks, cut 1 in. thick (about 1 lb.)
1/4 c. dry sherry or mirin (Japanese rice wine)
1 1/2 tbsp. reduced sodium soy sauce
1 tsp. each grated fresh ginger, minced garlic and Oriental sesame oil
1/4 to 1/2 tsp. red pepper flakes
4 oz. uncooked Udon noodles or linguini (2 c. cooked)
1/4 c. water combined with 2 tsp. cornstarch
1/4 c. chopped fresh cilantro or green onion tops

Place beef eye round steaks in plastic bag; add sherry, soy sauce, ginger, garlic, sesame oil and pepper flakes. Close bag securely, turning to coat. Let stand at room temperature 15 minutes. Meanwhile, cook noodles according to package directions; drain well. Drain steaks, reserving marinade. Pat dry with paper towel. Heat nonstick skillet over medium heat. Add steaks; pan broil 8 to 10 minutes, to doneness desired (rare to medium), turning once. Remove to carving board. Pour off drippings from skillet; add reserved marinade. Stir in cornstarch mixture. Bring to a boil, stirring constantly. Add noodles; toss well. Transfer to platter. Carve steak into thin slices; arrange over noodles. Sprinkle with cilantro.

Serves 4
Nutrition information per serving: Calories 276, Protein 26 g, Carbohydrate 8 g, Fat 6g, Saturated Fat 2g, Cholesterol 59 mg, Sodium 282 mg.

500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love
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CHICKEN CHOW MEIN

2 green onions, sliced
1/4 c. diced sweet green pepper
1/4 c. chopped celery
1/4 c. sliced mushrooms
1/2 c. bean sprouts, preferably fresh
1 boneless, skinned chicken breast half (about 5 ounces)
5 tbsp. water
1/8 tsp. each salt and pepper

Cook chicken and cut into bite-size pieces. Combine onion, green pepper, celery, mushrooms, bean sprouts, chicken, and water in small nonstick skillet. Simmer until tender, 5 minutes. Season with salt and pepper.

Makes 2 servings.
Nutrient Value Per Serving: 195 calories, 36 g protein, 2 g fat, 8 g carbohydrate, 401 mg sodium, 82 mg cholesterol.

500 More Low carb Recipes: 500 All New Recipes From Around The World
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ROASTED GARLIC VINAIGRETTE

I picked up this recipe some time ago (don't remember from where, sorry) and made some modifications. Chefs (and some home cooks) have chicken stock on hand, but I normally do not. So I make a quick "stock" using bouillon granules and water but do not add any salt (which may or may not affect the sodium values listed). Also, we use a bit more per serving than what is suggested, which will make greater the other nutritional values. All I know is it is very good. And, I use the leftover roasted garlic (mixed with butter) atop bread to toast. The roasted garlic is also excellent added to mashed potatoes or rice. This vinaigrette is delicious as a marinade for seafood and steaks, as well as for use in pasta salads. Try it, you'll like it.

This recipe serves 6 (but usually is enough for the 3 of us for dinner-sized salads)
Preparation time: 10 minutes 
Cooking time: 20 minutes

Ingredients:
1 bulb of garlic
splash of olive oil
2 tablespoons Dijon mustard
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper
2 tablespoons extra virgin olive oil
4 tablespoons chicken stock
1 tablespoon minced shallots
1 teaspoon fresh tarragon

Instructions:
1. Preheat the oven to 350°F. 

2. Slice off the top of the garlic bulb, just enough to barely expose the garlic inside each clove. Place the bulb in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven and cook the garlic until it is golden brown and soft, about 15 to 20 minutes. Let cool. 

3. When the roasted garlic is cool enough to handle, squeeze the pulp from 6 of the cloves and mash with a mortar and pestle, or with a fork. (Store the remaining cloves in the refrigerator for up to 1 week or use for roasted garlic bread.) 

4. Put the garlic in a food processor and add the mustard, vinegar, salt and pepper and puree (I use a clean jar with lid). 

5. Slowly add the olive oil and stock through the feed tube, and puree until the vinaigrette is creamy. If it is too thick add a teaspoon of stock until the consistency is correct. 

6. Add the shallots and tarragon. Adjust the salt and pepper to taste.

Nutrition Facts
Serving Size: 2 tablespoons (yeah, right!)
Amount Per Serving
Calories 59 
Total Fat 5 g 
Saturated Fat 1 g 
Protein 1 g 
Total Carbohydrate 3 g 
Dietary Fiber 0 g 
Sodium 206 mg 
Percent Calories from Fat 77% 
Percent Calories from Protein 6% 
Percent Calories from Carbohydrate 18%



CHICKEN DIVAN

Regardless of how it is fixed, Chicken Divan is a great favorite of many. In this case, I have opted to use skim evaporated milk, which helps out a lot in fat content. I will also sometimes use frozen broccoli, which keeps me from having to go to the store to buy fresh when the urge for this dish strikes.

1 lb. broccoli cut into spears
1 c. dry white wine
1 sm. onion sliced
1 tbsp. instant chicken bouillon granules
3/4 tsp. dried thyme crushed
3 med. chicken breasts, skinned, halved lengthwise, boned
3 tbsp. cornstarch
1 c. evaporated skimmed milk
3 tbsp. grated parmesan cheese
1/2 tsp. paprika

Cook broccoli, covered, in 1 inch of boiling salted water 10 to 15 minutes. Drain. In saucepan bring 1 3/4 cups water, wine, onion, bouillon, and thyme to boiling. Add chicken. Cover and simmer 10 to 15 minutes. Drain, reserving 1 3/4 cups liquid. Return reserved liquid to pan. Combine cornstarch and dash pepper, add milk. Stir into reserved liquid. Cook till bubbly; cook 2 minutes more. Arrange broccoli in 10x6x2 inch baking dish. Pour 1 1/2 cups sauce over. Top with chicken, remaining sauce, cheese, and paprika. Bake in 350 degree oven 15 to 20 minutes.

Serves 6.
Per serving 267 calories, 35 g protein, 15 g carbohydrate, 4 g fat.

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