Tuesday, November 30, 2010

Apple Syrup


  1. Makes 2 c..
  2. Serves 8-10 as a topping for pancakes. Also great as a topping for cottage cheese or possibly frozen yogurt.
  3. Combine apple juice, brown sugarbrown sugar, cornstarchcornstarch, salt and nutmegnutmeg in saucepan.
  4. Bring to a boil, reduce heat, and cook, stirring occasionally, 3-5 minutes or possibly till thickened. Stir in lime juice (optional).
Amount Per Serving %DV
Serving Size 36g
Recipe makes 16 servings
Calories 32
Calories from Fat 0 0%
Total Fat 0.05g 0%
Saturated Fat 0.02g 0%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 39mg 2%
Potassium 38mg 1%
Total Carbs 7.92g 2%
Dietary Fiber 0.1g 0%
Sugars 6.35g 4%
Protein 0.05g 0%

source: http://cookeatshare.com/recipes/apple-syrup-68038

Monday, November 29, 2010

Basic Homemade Vegetable Broth

Basic Homemade Vegetable Broth

2 whole carrots, roughly chopped
2 celery stalks, roughly chopped
1 onion, roughly sliced
2-4 whole peeled cloves of garlic
1/2 of a large green pepper, seeded and roughly chopped
10 mushrooms (any type will work!), rinsed
4-5 small red potatoes, quartered
*** Any vegetables will really work for this broth, use what you have on hand!***

Optional seasonings:
1-2 teaspoons poultry seasoning
Salt-free seasonings such as Mrs. Dash
Salt & Pepper
1 teaspoon thyme
1 teaspoon summer savory
1 teaspoon rosemary
1-2 bay leaves
1/2 teaspoon whole peppercorns
Fresh parsley


1. Coarsely chop all vegetables and add to a large stock pot. Also add any optional seasonings that you desire.
2. Add 10-12 cups of water to the stock pot.
3. Bring stock to a rolling boil and then turn heat down to just simmering.
4. Simmer over low heat for 2-4 hours.
5. Taste the stock as it cooks to adjust seasonings until you get the flavor that you desire.
6. Once stock has cooked, let it cool for several hours on the stove top.
7. When cool, strain stock through a very fine sieve to remove all vegetables. You will be left with a very fine tan - brown stock that is absolutely delicious.
8. Some people choose to puree the vegetables that were used in the stock and add then add them back to broth for a creamier texture. You can do this if you choose too. If you want a clear stock, simply use the discarded vegetables for another dish, or add them to your compost.
9. Store cooled broth in glass jars or airtight containers in the refrigerator or the freezer. Will keep for about 2 weeks in the refrigerator and for 6 months in the freezer.


Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml


- 1 cup nonfat plain yogurt
- 1 small onion, minced
- 2 cloves garlic, minced
- 1-1/2 tablespoons lemon juice
- 1 teaspoon chopped fresh cilantro
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground ginger
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon freshly ground pepper
- 1/4 teaspoon ground cinnamon
- Pinch of ground cloves
- 4 bone-in chicken thighs (about 1-1/2 pounds),
skinned and trimmed of fat


Stir together yogurt, onion and garlic in a shallow glass dish.
Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt,
pepper, cinnamon and cloves. Add chicken and coat well. Cover and
marinate in the refrigerator for at least 2 hours or overnight.

Preheat oven to 500 degrees F. Coat a wire rack with
cooking spray and set it over a foil-covered baking
sheet. Place the chicken on the prepared rack.

Bake the chicken until browned and no trace of pink
remains in the center, 25 to 30 minutes. Serve hot.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 227, Fat: 10 g, Cholesterol: 87 mg,
Carbohydrate: 8 g, Protein: 27 g, Fiber: 1 g, Sodium: 398 mg
Diabetic Exchanges: 1/2 Other Carbohydrate, 4 Lean Meat

Thursday, November 25, 2010

Black Forest Pie


  • 3/4 cup sugar
  • 1/3 cup HERSHEY®’S Cocoa
  • 2 tablespoons all-purpose flour
  • 1/3 cup milk
  • 1/4 cup butter, cubed
  • 2 eggs, lightly beaten
  • 1 can (21 ounces) cherry pie filling, divided
  • 1 unbaked pastry shell (9 inches)
  • Whipped topping, optional


  • In a small saucepan, combine the sugar, cocoa and flour. Stir in milk until smooth. Add butter. Cook and stir over medium-high heat until thickened and bubbly. Reduce heat; cook and stir 2 minutes longer.
  • Remove from the heat. Stir a small amount of hot filling into eggs; return all to pan, stirring constantly. Fold in half of the pie filling.
  • Pour into pastry shell. Bake at 350° for 35-40 minutes or until filling is almost set. Cool completely on a wire rack. Just before serving, top with remaining pie filling and whipped topping if desired. Yield: 6-8 servings.

Nutrition Facts: 1 serving (1 slice) equals 370 calories, 15 g fat (7 g saturated fat), 75 mg cholesterol, 192 mg sodium, 57 g carbohydrate, 1 g fiber, 4 g protein.

Black Forest Pie published in Taste of Home February/March 2000, p27

Thankful For The Food On Our Plates

Last night, my church held its annual pre-Thanksgiving dinner and worship service. As we left for the service, we discovered that the light drizzle was now freezing drizzle and that the winds were very blustery. As we struggled to get into the car and were complaining about the cold, I thought about those for whom this isn't a momentary thing but rather a daily occurrence. Those whose hunger knows no end, both physically and for kindness. Those who long for warmth, both from the cold and from their fellow human beings. Those numbers are growing in these hard times.

Today, we are fortunate to share dinner with our neighbors, who are also recovering from surgery. We will share love and laughter. May we all be so lucky.

There are so many people out there without a warm home.

And so many people without a Thanksgiving dinner tomorrow.

However, there are many who do not have a table to sit at today. Many who are facing an empty plate.

So let's be grateful for what we have, even if Great Aunt Harriet is a pill and your brother-in-law's girlfriend refuses to eat anything but fallen fruit. If we have food to eat, we are lucky. If we are sitting in warm homes, we're fortunate indeed.

Would you consider making a donation today to Share Our Strength or your local food pantry? You can find out more about Share our Strength Here: Remember: hunger knows no season.


Today, along with an incredible group of food bloggers, I am putting up a photo of an empty plate, instead of tempting food.

Wednesday, November 24, 2010

Three Sisters Corn Casserole

Three Sisters Corn Casserole

1 pound frozen whole kernel corn
1 pound frozen green beans
4 cups summer squash, diced (about 1 pound)
1 pint fat free sour cream
1/2 Cup egg substitute, beaten
4 tablespoons margarine, melted ( I use Earth Balance Spread-non-dairy, non-soy)
1 cup yellow cornmeal
1/2 cup Jalapeno peppers, diced
1/2 cup reduced fat Montery Jack cheese, diced
Vegetable oil spray

In a large mixing bowl, mix sour cream and egg substitute together. Add remaining ingredients and mix well. Coat a baking pan or casserole dish with vegetable oil spray and fill with mixture. Bake at 350 degrees Fahrenheit for 45 minutes until golden brown.

Yield: l0 (1 cup) servings
Nutrition per serving: calories 203, percent calories from fat 29%, sodium 402 mg, cholesterol 3 mg


Sweet Potato Balls

Sweet Potato Balls:

I drain a large can of Bruce's sweet potatoes and hand mash with one cup brown sugar and 1/4 cup melted margarine. Wrap this mixture around a large marshmallow then roll in crushed corn flakes. Place in a buttered 9x13 and bake in 350* oven for 30" or until marshmallow starts to ooze. If cooked too long marshmallow just melts into ball.

Monday, November 22, 2010

Joe Marshall's Vanilla Fruit Salad

Drain the mandarin oranges, but not the other fruits.
The liquid is needed to mix with the instant pudding.

Here's the recipe I started with. I added canned peaches,
and used chunk pineapple instead of crushed.

Vanilla Fruit Salad
1 can fruit cocktail, with juice
1 can mandarin oranges, drained
1 can pears, with juice
1 can crushed pineapple, with juice
2 bananas, sliced
2 small boxes instant vanilla pudding

Mix all ingredients together.
Add maraschino cherries for color.
If you use large cans of fruit, use 2 packages dry pudding.
If you use small cans of fruit, use 1 package dry pudding.

1 milk, 2 fruits per serving-MAKES about 12-16 servings

Pumpkin Cheesecake Pie

2 packages (16 ounces total) cream cheese, softened
1/2 cup pumpkin purée
1/2 cup sugar
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon nutmeg
dash cloves
2 large eggs
1 9-inch graham cracker pie crust

Combine cream cheese, pumpkin, sugar, vanilla, and spices;
mix with a hand mixer at medium speed until well blended.

Add eggs; mix until blended. Pour into graham cracker crust.

Bake at 350° F. for 35 to 45 minutes, or until set.

Cool. Refrigerate at least 3 hours, or overnight.
Serve garnished with sweetened whipped cream or whipped topping.

Apple Cranberry Pie

Makes: one (9-inch) pie (8 servings)
Preparation Time: 30 minutes
Bake Time: 40 to 50 minutes

1 (15-ounce) package refrigerated piecrusts
1/2 cup SPLENDA® No Calorie Sweetener, Granular
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
4 large Granny Smith apples, peeled, cored, and sliced
1 cup cranberries, coarsely chopped

PREHEAT oven to 400°F.

UNFOLD 1 piecrust; press out fold lines. Fit piecrust into a 9-inch
pieplate according to package directions.

COMBINE SPLENDA® Granular, flour, and cinnamon in a large bowl; add
apples and cranberries, tossing gently. Spoon mixture into piecrust.

UNFOLD remaining piecrust; press out fold lines. Roll to 1/8-inch
thickness. Place over filling; fold edges under and crimp. Cut slits
in top to allow steam to escape.

BAKE 40 to 50 minutes or until crust is golden. Cover edges with
aluminum foil to prevent overbrowning, if necessary. Cool on a wire
rack one hour before serving.

Nutrition Information per Serving

Serving Size: 1 slice
Total Calories 290
Calories from Fat 130
Total Fat 14g
Saturated Fat 6g
Cholesterol 10mg
Sodium 200mg
Total Carbohydrate 38g
Dietary Fiber 2g
Sugars 10g
Protein 2g

Exchanges per serving: 2 1/2 Fruit, 3 Fat

This recipe, when compared to a traditional recipe, has a 24%
reduction in calories, a 38% reduction in carbohydrates and a 71%
reduction in sugars!

Apricot Crescent Coffeecake

1 (4 serving size) pkg sugar free vanilla cook and serve pudding mix
1 cup water
18 dried apricot halves (1 cup)
1/4 cup raisins
1 (8 serving) pkg crescent refrigerated rolls

Preheat oven to 400 degrees. In medium saucepan combine pudding
mix, water, apricots and raisins. Cook over medium heat, stirring
constantly, until mixture comes to a boil. Remove from heat. Cool
15-20 minutes. Place rolls on large cookie sheet. Pat into a 14x9
rectangle, being sure to seal perforations. Evenly spread apricot
filling over rolls. Roll up like a jelly roll starting with long
side. Seal edge well. Place sealed edge down. Curve into a large
crescent shape. Gentlt make several slashes in top. Bake 15-20
minutes. Quickly spray top with butter flavored cooking spray.

Serves 8.
Each serving equals:
HE: 1 Br, 2/3 Fr, 10 OC
142 calories, 6 gr Fa, 2 gr Pr, 20 gr Ca, 301 mg So
Diabetic: 1/2 St, 1 Fr, 1 Fa

JoAnna's Notes: My Bohemian heritage comes out when I yearn for the
types of food my mother and grandmother would bake. This coffeecake
is an example. It is so simple, yet tastes like you spent hours
slaving over an oven. Try it on your family one of these weekends
and see if it doesn't become a family favorite.

angel Dew Salad

Angel Dew Salad

1 package JELL-O sugar-free orange gelatin (4-serving)
1 package JELL-O sugar-free lemon (4-serving) gelatin
1 1/4 cups boiling water
2 1/2 cups Diet Mountain Dew * (20 oz. bottle)
1 cup crushed pineapple (1- 8-oz. can) undrained
1 cup mandarin oranges (1- 11-oz. can) rinsed and drained
2 cups diced bananas (2 medium)
1 package JELL-O sugar-free instant (4-serving) vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 package Philadelphia Fat-Free Cream (8-oz. ) Cheese
1 cup Cool Whip Free
1 teaspoon coconut extract
1/2 cup miniature marshmallows
2 tablespoons flaked coconut

In large bowl, combine dry orange and lemon gelatins. Add boiling
Mix well to dissolve gelatin. Stir in 1 cup Diet Mountain Dew. Add
undrained pineapple, mandarin oranges, and bananas Mix well to combine.
Pour mixture into an 8-by8- inch dish. Refrigerate for at least 3
hours or until firm.

In medium bowl, combine dry pudding mix and dry milk powder. Add
1 1/3 cups Diet Mountain Dew. Mix well using a wire whisk. Evenly
mixture over firm gelatin mixture. Refrigerate while preparing topping.

In medium bowl, stir cream cheese with spoon until soft. Add Cool Whip
and coconut extract. Mix gently to combine. Fold in marshmallows.
topping mixture evenly over pudding layer. Sprinkle coconut evenly over
Refrigerate for at least 30 minutes.

Cut into 8 servings. (3 pts. per serving)

Notes: To prevent bananas from turning brown, mix with 1 teaspoon lemon
or sprinkle with fruit fresh. Or soak banana slices in Diet Sprite or

Per serving: 69 Calories (kcal); trace Total Fat; (2% calories from
1g Protein; 18g Carbohydrate; 0mg Cholesterol; 3mg Sodium

Food Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 0
0 Other Carbohydrates

HE: 1 Fruit, 1/2 protein, 1/4 skim milk, 1/2 slider, 7 optional
calories 156
0 gm fat, 8 gm protein, 31 gm carbohydrate, 439 mg sodium, 80 mg
calcium, 1
gm fiber

DIABETIC: 1 fruit, 1 starch, 1/2 meat

WW Points: 3 pt.

Joanna Lund's Strong Bones Cookbook

Friday, November 19, 2010

Fit Tip: DIY Spray to Help Keep Germs

Fit Tip: DIY Spray to Help Keep Germs

With all that sweat and those germs hanging out at the gym and yoga studio, your workout gear can get dirty, moldy, and smelly. So here's a tip: keep a small spray bottle of essential-oil-infused water in your gym bag so you can spray and wipe your gym stuff immediately after use.

Using tea tree and lavender oils is a great eco-friendly way to keep your gym equipment germ-free because of antibacterial, antifungal, and tension-relieving properties; tea tree oil has been used to treat poison ivy and acne, and the scent of lavender oil can help you relax.

All you need is a small clean spray bottle that seals tightly. Fill it with distilled, spring, or tap water and add one or two drops of tea tree oil, plus another drop of lavender oil. Throw the bottle in your bag and spray down your gym bag, shoes, and yoga mat when you're done or if you're feeling like your gym stuff could use some extra attention. Just be sure to wipe everything down and spray in a well-ventilated area away from anyone in case they are sensitive to the smell.


Tuesday, November 16, 2010

MMarilyn Monroe's Dressing Recipe (makes 20 cups)

This is an intriguing find: A hand-written copy of a dressing recipe copied by Marilyn Monroe. While the process seems time-consuming, it also sounds very interesting because it lacks broth and binder. I have listed the ingredients here as listed on the recipe above and what the times discovered in their trial.

Marilyn Monroe's Dressing Recipe (makes 20 cups)

1 loaf of French bread, soaked in water, wrung out and shredded
turkey or chicken giblets (she specifies liver and heart-I will use the neck) boiled 5-10 minutes or until done
1 onion chopped
2 c. parsley according to NY Times trial or to your own tastes
4 stalks celery, chopped
2 tsp sage
2 tsp marjoram
2 tsp ginger
2 tsp nutmeg
bay leaf
1 c. parmesan
1/2 to 1 lb ground round, browned (NO OIL)
1/2 c. raisins
1/3 c. water chestnuts
1/3 c. walnuts
1/3 c. pine nuts
1 or 2 hard boiled eggs, chopped

Mix together and bake.

The recipe is unorthodox for an American stuffing in its use of a bread loaf soaked in water, wrung dry and shredded, and in its lack of added fat, broth, raw egg or any other binder.

For recipe-restoration geeks like us, this was a challenge we couldn’t resist, especially as we head into high season for stuffing. Our goal was to fill in the blanks and produce a stuffing recipe that anyone could complete successfully. Of all the souvenirs of Marilyn’s life available, this was the one we actually wanted.

From the start, we agreed to embrace the period in which the recipe was written, and resisted the temptation to substitute fresh rosemary and ginger for the dried variety. “Fragments” dates the recipe to 1955 or 1956, when Marilyn lived in an apartment at 2 Sutton Place. We conjured up images of her prowling the aisles at D’Agostino’s on First Avenue in a crepe dress and heels (this is the era of “The Seven Year Itch”), and followed along as she purchased a loaf of bread, the ground round and all those jars of dried herbs. Our only true departure — to blend sage, marjoram, ground ginger and nutmeg in place of the commercial poultry seasoning she used — was informed by what typically goes into such products.

Another judgment call was to interpret her “walnuts/ chestnuts/ pinenuts } 1 cup chop nuts” as calling for a third of a cup of each nut. Three small measures of each seemed fussy, but she had three husbands, after all, so why not three nuts? To arrive at the amount of parsley, we let it equal the volume of the onion and the celery, which measured in at two cups each.

The most unnerving thing about the recipe is its laboriousness. More than two hours passed as we soaked and shredded sourdough (to be fair, soggy sourdough nearly shreds itself), peeled hard-boiled eggs, simmered livers in water, browned the beef, cracked pepper, chopped and measured. When the ingredients were finally laid out, they filled 15 ramekins and bowls. Did Marilyn really have this much time on her hands?

When we gingerly tossed everything together in our largest bowl (the recipe yielded more than 20 cups), we were amazed to discover one of the most handsome stuffings we’ve encountered. The odd elements, like the profusion of raisins and the chopped egg, suddenly made sense, becoming pleasant color contrasts. Moreover, the mixture was delicious, a nice balance of vegetables, meats and bold seasonings, just faintly, tonically sweet from the raisins. Even the texture was superior, a fluffy, damp blend that packed well into a chicken cavity and emerged loosely gelled. Subsequent tests employed slight tweaks but the original genius (and the heroic volume) of her recipe remained fundamentally the same.

SOURCE: http://www.nytimes.com/2010/11/10/dining/10marilyn.html?_r=1

Sunday, November 14, 2010

Vegetable Lasagna Recipe

Vegetable Lasagna Recipe


8 oz package lasagna noodles (gluten free)
2-3 medium tomatoes, diced small
8 oz can tomato sauce
6 oz can tomato paste
1 medium green pepper, seeded and diced fine.
2 small or 1 large yellow onion, diced small
1/2 tsp. rosemary
1 tsp. oregano
1/2 tsp. thyme.
1/2 tsp. basil
3 tsp. Italian seasoning mix
1/2 lb. fresh sliced mushrooms
1 medium broccoli bunch, washed and broken into small florets
1 large green zucchini, sliced thinly
1/4 cup fresh basil washed and chopped well
2 eggs slightly beaten
1 cup ricotta cheese, use lowfat if you like (dairy free and soy free)

Cooking Instructions

Cook noodles according to directions on package. If your using the short-cut no cook noodles set aside. Combine chopped tomatoes, tomato sauce, tomato paste, chopped green pepper, half of the diced yellow onions, rosemary, oregano, thyme and dry basil in saucepan. Gently bring to a low boil, stir frequently while simmering covered for about 10 minutes.

Combine the sliced mushrooms, broccoli florets, diced red peppers, the other half of the diced yellow onions, thinly sliced zucchini and Italian seasoning mix. Toss gently.

In another bowl, mix fresh basil with the eggs and ricotta cheese.

Spread a small amount of the sauce mixture on the bottom of a 9x13 baking dish. Layer half the noodles, vegetables, sauce and ricotta cheese mixture. Repeat.

Bake in a preheated 375 degree oven for about 20-25 minutes, or until sauce is bubbly. Carefully remove from oven and let sit about 5 minutes before serving.

by JollyCook | a Healthy Choice Recipe

Saturday, November 13, 2010

How much lemon juice is needed to substitute for one lemon?

How much lemon juice is needed to substitute for one lemon?


To substitute for one medium lemon, you can use 2 to 3 tablespoons of the bottled lemon juice.

Friday, November 12, 2010

Cherry Mash Candy

Some of us grew up with a gooey pink candy called Cherry Mash. It is hard to find these days, but a friend pointed me to a recipe to make it at home. YUM! Thank you Julie!

Cherry Mash Candy

2 c. sugar
2/3 c. evaporated milk
1/8 tsp salt
12 large marshmallows
1/2 c. margarine
6 oz pkg cherry chips
1 tsp vanilla
12 oz pkg semi sweet chocolate chips
3/4 c. peanut butter
1 pkg salted peanuts, crushed

Combine sugar, milk, salt, marshmallows, and margarine in saucepan over
medium heat. Boil 5 minutes.

Remove from heat. Stir in cherry chips and vanilla. Pour into buttered
9x13 pan. Let cool. Melt chocolate chips in double boiler.

Stir in peanut butter and crushed peanuts. Spread over cooled cherry
mixture. Cool.
SOURCE: Julie Kucera



Yield: 12 servings
Source: "Forbidden Foods Diabetic Cooking" by Maggie Powers
Info: http://diabeticgourmet.com/book_archive/details/12.shtml


- 2 tablespoons stick margarine
(I Can't Believe It's Not Butter)
- 2 tablespoons firmly packed brown sugar
or Brown Sugar Splenda
- 4 slices water-packed canned pineapple,
- 2 maraschino cherries, cut in half
- 1-1/4 cups all-purpose flour
- 1-1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 5 tablespoons stick margarine, softened
(I Can't Believe It's Not Butter)
- 1/4 cup granulated Splenda
- 1 egg
- 1 teaspoon vanilla extract
- 1/2 cup low-fat (1%) milk
(I use reconstituted non-fat dry milk)


Preheat oven to 350 degrees F.

In an 8x8 inch baking pan, over low heat, melt the margarine.
Remove from the heat and stir in the brown sugar. Place the
pineapple slices on the sugar mixture, centering the slices
closely in the center of the pan so all the pieces are touching.
Place a cherry half in the center of each pineapple slice.

In a medium bowl, whisk together the flour, baking powder,
and salt.

In another medium bowl, with an electric mixer at medium
speed, beat the margarine and granulated sugar until blended,
about 1 minute. Add the egg and vanilla and continue beating
until smooth, about 30 seconds. The batter will be thin. Add
the flour mixture to the batter in thirds, alternating with
milk, blending until smooth, 2 minutes. Spoon the batter on
top of the pineapple mixture and spread evenly.

Bake until golden brown, about 25-35 minutes. Unmold by
sliding a thin knife around the cake, pressing against
the pan. Invert onto a cake plate. Serve warm.

Nutritional Information Per Serving (1 piece):
Calories: 148, Fat: 7 g, Cholesterol: 18 mg,
Sodium: 231 mg,
Carbohydrate: 18 g, Dietary Fiber: 0 g,
Sugars: 8 g, Protein: 2 g
Diabetic Exchanges: 1 Carbohydrate, 1-1/2 Fat

Thursday, November 11, 2010

Cider-glazed Pork

Found an interesting recipe in First for Women Magazine under Harvest Suppers.

Cider-glazed Pork

2 cups apple cider

1 Tbs. chopped fresh thyme, divided

2 sage leaves, chopped and divided

½ cup apple jelly

1 Tbs. Dijon mustard

1 Bone-in pork loin roast

2 Tbs. vegetable oil

1 Large yellow or white onion, peeled and cut into wedges

2 red apples, cored and cut into wedges

1. Heat oven to 450’F. In saucepan over high heat, bring apple cider to a boil. Cook 5 min more, or until reduced to 1 cup. Stir in 2tsp. thyme, 1tsp. sage and 1tsp. garlic. Reduce heat to medium; let simmer 5 min., or until reduced to 1.2 cup. Remove from heat. Whisk in apple jelly and mustard.

2. Season pork with salt and pepper, if desired. Rub oil over pork. Place in foil-lined roasting pan. Brush ½ cider mixture over pork. Roast 15 min. Reduce oven temperature to 250’F. Arrange onions and apples around pork; baste pork with additional glaze. Roast 50 minutes, or until thermometer inserted in meat, not touching bone, reads 150’F, basting with pan juices. Transfer pork, onions and apples to serving platter. Cover with foil; let sit 20 min. before slicing.

3. Pour pan juices and drippings into liquid measuring cup. Skim off and discard fat. In small saucepan, combine pan juices and any remaining glaze mixture. Over high heat, bring to a boil; cook 1 min. more. Stir in remaining thyme, sage and garlic. Season with salt and ground pepper, if desired. Serve sauce with pork.

Prep time: 15 min. Total time: 1hr., 30 min; plus sitting time

Serves 10

Wednesday, November 10, 2010

Immune Power Soup

Immune Power Soup

Adapted from a recipe by Jonathan Galland in The
Fat Resistance Diet, by Leo Galland MD
(Broadway Books, 2005).

Simple Solution
This satisfying soup takes the edge off your hunger and is
a great way to get more vegetables into your day.
It only has 90 calories per serving, the ingredients
are known immune-boosters, and it tastes delicious, too.


1 tablespoon olive oil
2 cups carrots, sliced
1 cup celery, chopped
1 cup leeks, chopped
1 cup onion, diced
1 tablespoon fresh ginger, minced
4 cloves garlic, minced
1 cup shiitake mushrooms, finely sliced
1 cup parsley, chopped
1/4 cup fresh basil, chopped
8 cups water
1 teaspoon salt
Freshly ground black pepper, to taste
1/4 cup fresh chives, chopped, for garnish

1. Coat a large pot with olive oil. Add carrot, celery, leek,
onion, ginger and garlic, and sauté for 10 minutes on medium
heat, stirring frequently.

2. Add shiitake, parsley, basil and 8 cups of water. Season
with salt and black pepper. Turn heat to high and bring
to a boil, then reduce heat to medium low and simmer for 20 minutes.

3. Serve in a bowl or mug and garnish with chives.

Serves 5



Yield: 6 servings (about 1-1/4 cups each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Note: A quick-soak method is used for the beans. If you prefer
soaking the beans overnight, omit Step 1 and proceed with
Step 2 in the recipe.


- 8 ounces dried navy, or Great Northern, beans, washed and sorted
- 1-1/2 cups cubed lean smoked ham (8 ounces), fat trimmed
- 2/3 cup chopped onion
- 2/3 cup chopped carrot
- 1 rib celery, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon vegetable oil
- 1 tablespoon flour
- 4 cups reduced-sodium chicken broth
- 1 cup water
- 1/4 teaspoon dried thyme leaves
- 1 bay leaf
- Salt and pepper, to taste


Cover beans with 2 inches of water in large saucepan;
heat to boiling and boil, uncovered, 2 minutes. Remove
from heat and let stand, covered, 1 hour; drain.

Saute ham, onion, carrot, celery, and garlic in oil in
large saucepan until vegetables are tender, 5 to 8 minutes.
Stir in flour; cook over medium heat 1 minute.

Add beans, broth, water, and herbs to saucepan; heat to
boiling. Reduce heat and simmer, covered, until beans are
tender, 1-1/4 to 1-1/2 hours. Discard bay leaf; season to
taste with salt and pepper.

Nutritional Information Per Serving (about 1-1/4 cups):
Calories: 223, Fat: 4 g, Cholesterol: 21.6 mg,
Sodium: 639 mg, Protein: 20.1 g, Carbohydrate: 29.5 g
Diabetic Exchanges: 2 Bread/Starch, 2 Meat

Kirk Bryne's Chili

Kirk Bryne's Chili
West Corp Chili Cookoff (David's Favorite)

1 Lb ground round browned
1 Lb ground hot italian sausage browned
1 -2 cups beef broth
1 med onion diced
1 tbls minced garlic
4 jalapenos or to taste diced
2 lg cans whole tomatoes crushed by your own hands
1 sm can tomato paste
1 can kidney beans drained
1 can black beans drained
1 can chili beans "not" drained
1 can water chestnuts med. dice
2 pkgs Schillings chili mix "which ever heat you prefer"
1 pkg super sweet frozen corn (optional)

Add all ingredients and cook 6 hours on high

Magic* National Treasure Bean Soup 10-12 hours

Magic* National Treasure Bean Soup

Steaming bowl of beans in hand, The Husband turned to me and said,
“These are a national treasure.” Whether you choose pinto, navy
or great northern beans this easy recipe will earn you raves.

It’s a highly nutritional dish that fits most any budget. Use a left
over ham bone or omit meat ingredients for a totally vegetarian dish.

1 pound dry pinto, navy or great northern beans
2 – 3 bay leaves
4 – 6 cloves garlic
1 tablespoon coarsely ground pepper
½ bunch of parsley – about 1 cup, stalks and all (I dice for the crockpot)
2 carrots
2 stalks of celery
1 medium yellow onion
4 – 8 ounces pork “ends and pieces”
¼ cup apple cider vinegar (I omit-I don't feel it needs it)
Salt 1 teaspoon
1 sweet onion
Hot sauce (I prefer “Crystal Sauce”)

Pick through the dry beans for stones. Place the beans in a Dutch oven,
cover with fresh cold water and soak for 8 hours.

In a section of cheese cloth place bay leaves, pepper corns, garlic clove
and the parsley. There is no need to peel the garlic. You may need to fold
or wad the parsley to make a nice bundle. Fold the sides of the cheese cloth
over the seasonings and roll up. Secure your bundle with a clean cotton string.
Tip: if you’ll start with the bay leaves and work in order, the pepper corns
won’t roll away.

Wash the carrots, celery and yellow onion. No need to peel, these will be
removed when the beans have cooked. No need to chop, just break the vegetables
that are too long to fit easily into the Dutch oven.

Place the carrots, celery, yellow onion, seasoning bag and pork in the bottom
of a Dutch oven or slow cooker. Drizzle the olive oil on top. Drain and rinse
the beans and add them to the pot. Cover with fresh cold water to a scant inch
above the beans. On a stove top, turn the heat on high. Without allowing the
pot to come to a boil, immediately reduce the heat to a slow simmer when the
water is about to boil. Place lid on top, slightly askew to vent some steam
and cook until tender; between 3 and 6 hours depending on the simmer. In a
crock pot, cook on low for 10 – 12 hours until tender and creamy.

If you’re serving the beans over rice, approximately 30 minutes before the beans
are finished, prepare according to package directions. Peel and chop the sweet

When the beans are cooked, remove the seasoning bag and vegetables. Add salt if
you like. Add ¼ cup of vinegar wait a minute or two, taste and adjust to your

Serve the beans with or without the rice. Garnish with a hand full of sweet onion
and a few dashes of Crystal Sauce.

These beans taste even better the following day

Tip: Do not add salt or vinegar to your beans until they have finished cooking.
Acidic ingredients cause bean skins to become tough during cooking.

*Magic: this recipe is exclusive to I Love You Recipes.

Freezer Veggie Broth (Salt Free)

I love soup and find it one of the best things to eat while watching
what I eat. I very rarely use cans of anything (outside of tomatoes,
occasionally corn) for soup. I keep soup stock fixings ready in my
freezer. Whenever I cut vegetables for any other meal, I toss the bits
and pieces of the vegetables in my freezer bag.

Things to add to soup fixings could be any and all of the following:
carrot tops and peelings, celery leaves, tomato tops, cucumber ends and
peelings, cabbage leaves(not too much though), left over lettuce,
broccoli (not too much), spinach ends, etc, a piece of bacon, a chicken
leg, an end of a steak, onion tops (remove the brown skin if possible),
green onion ends, and so on and so on.

When the bag gets full, I boil some water, toss the frozen scraps in,
and then simmer for a while. Strain the scraps and then there is a
beautiful vegetable broth. It is cheaper than using canned broth, and
much healthier because there is no sodium in it. Of course, your soup
stock never tastes the same way twice because you never have the same
amount or type of veggies. Also, if there is a left over scrap of
meat...I toss that into my freezer soup bag, too.

Then, to the stock I add any vegetables that I have on hand, some meat,
some beans, canned tomatoes, and season with whatever you like. Soup is
the perfect meal...but you don't really need any specific recipe for
It is really impossible to mess up soup!

Good Vegetable Soup

Good Vegetable Soup

1 onion
3 celery stalks
3 cloves garlic(less if you want)
1/2 lb. mushrooms 2 potatoes,white
2 potatoes, sweet
6 carrots
2 beets ,raw
1 bunch swiss chard,or spinach,or Trader Joe's
southern style mixed greens

Chop onion,celery, and mushrooms and mince garlic-Saute in
frying pan with non-stick spray.

Cut up potatoes,carrots, and beets.

Add all of above to large pot.Cover with water.
Add swiss chard cut up, or spinach, or other greens.

Cook until done. This is a very comforting soup.

Italian Sausage Soup

This soup is a favorite in the Kipp household.  Awesome flavors!

Italian Sausage Soup

½ lb. Lean Ground Turkey Sausage(You can use the Sweet or the Hot)
remove the casing and brown in large fry pan with 1 tsp. Olive Oil.
Drain any grease.

Add: 2/3 C. Brown rice, uncooked.
6 C. Broth, beef or chicken(I used chicken).reduced sodium.
1 (15 oz.) can Navy beans, rinsed and drained.
1 (15 oz.) can chopped tomatoes (no salt added, if possible)
¼ tsp. pepper
1 (10 oz.) frozen, thawed, and squeezed, spinach.

Once meat is browned, add all other ingredients to meat and simmer
on low 45 minutes or until rice is desired consistency.

Salt Free Ranch Dressing Mix

Ranch Dressing Mix
This dressing is great because it doesn't have all the chemicals and preservatives that many do.

1/2 teaspoon dried chives
1/2 teaspoon dried parsley
1/2 teaspoon dried dill weed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon ground black pepper

Mix all ingredients and store in an airtight jar. Just before serving blend in 1 cup mayonnaise and1/2 cup sour cream with dressing mix. Mix and store overnight in fridge.

Taco Soup

2 pounds ground beef
2 cups diced onions
2 (15 1/2-ounce) cans pinto beans
1 (15 1/2-ounce) can pink kidney beans
1 (15 1/4-ounce) can whole kernel corn, drained
1 (14 1/2-ounce) can Mexican-style stewed tomatoes
1 (14 1/2-ounce) can diced tomatoes
1 (14 1/2-ounce) can tomatoes with chiles
2 (4 1/2-ounce) cans diced green chiles
1 (4.6-ounce) can black olives, drained and sliced, optional
1/2 cup green olives, sliced, optional
1 (1 1/4-ounce) package taco seasoning mix (I use a salt free spice mix recipe below)
1 (1-ounce) package ranch salad dressing mix (I use a salt free ranch dressing mix
- recipe below)

Brown the ground beef and onions in a large skillet; drain the excess
fat, then transfer the browned beef and onions to a large slow cooker or
a stockpot. Add the beans, corn, tomatoes, green chiles, black olives,
green olives, taco seasoning, and ranch dressing mix, and cook in a
slow cooker on low for 6 to 8 hours or simmer over low heat for about 1
hour in a pot on the stove. Top with sour cream, cheese, green onions and
jalapenos. (Optional)

Ranch Dressing Mix
This dressing is great because it doesn't have all the chemicals and preservatives that many do.

1/2 teaspoon dried chives
1/2 teaspoon dried parsley
1/2 teaspoon dried dill weed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt (I omit)
1/8 teaspoon ground black pepper

Mix all ingredients and store in an airtight jar.

Taco Seasoning Mix
2 tsp instant minced onion
1/2 tsp crushed dried red pepper
1/2 tsp instant minced garlic
1 tsp chili powder
1/4 tsp dried oregano
1/2 tsp cornstarch
1/2 tsp ground cumin

Put all in bowl and mix well. Store in airtight container in a cool dry place.
Use within 6 months.

Broccoli Soup

Broccoli Soup

2 servings
This is a simple broccoli soup that can be prepared quickly.

Prep time: 15 minutes
Start to finish: 10 minutes

1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion

1. In a large saucepan, bring the vegetable broth to a boil.

2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.

3. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan.

4. Add the soy milk or skim milk and soy sauce. Warm over low heat.

5. Serve sprinkled with chopped red onion.

Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
13 g carbohydrate
9 g protein
6 g fiber
150 mg sodium

Cauliflower & Ham Chowder

Cauliflower & Ham Chowder in the Grandma Jo's Soup Kettle.  

Cauliflower Ham Chowder (p. 168)

3 cups frozen chopped cauliflower, thawed
2 cups (one 16 oz can) Healthy request chicken broth
1/2 cup chopped onion
1 cup diced celery
1 1/2 cups (one 12 fluid ounce can) Carnation Evap skim milk
3 Tablespoons all-purpose flour
1 1/2 cups (9 ounces) diced Dubuque 97% fat-free ham or any extra lean ham
3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese

In a large saucepan, combine cauliflower, chicken broth, onion, and celery.
Bring mixture to a boil.

Lower heat, cover and simmer for 20 to 25 minutes
or until vegetables are tender, stirring occasionally.

Pour 1 1/2 cups of hot mixture into a blender container.
Cover and process on High for 15 to 20 seconds
or until mixture is smooth.

Pour blended mixture back into saucepan.

In a covered jar, combine evaporated skim milk and flour.
Shake well to blend.

Add milk mixture to cauliflower mixture.

Mix well to combine. Stir in ham and cheddar cheese.

Lower heat and simmer for about 1o minutes or

until mixture is heated through and cheese melts,

stirring occasionally.

HINT: Thaw cauliflower by placing in a colander and rinsing under hot water for one minute.

serves 4 (1 1/4 cups)

Diabetic Exchanges: 2 1/2 meat, 2 Vegetable, 1 Skim Milk

World Famous Brunswick Stew

World Famous Brunswick Stew

Recipe from Spanky's Seafood Grill & Bar

First the sauce:
In a 2½ quart sauce pan, over low heat, melt ¼ lb of butter then add:
3½ cups Catsup
½ cup French's Yellow Mustard
½ cup white vinegar

Blend until smooth, then add:
1 tbs. chopped garlic
2 teaspoons coarse grind black pepper
1 teaspoon crushed red pepper
1 oz. Liquid Smoke
2 oz. worchestershire sauce
2 oz. Crystal hot sauce or 1 oz. Tabasco
1 tablespoon fresh lemon juice

Blend until smooth, then add:
½ cup dark brown sugar
Stir constantly, increase heat to simmer (DO NOT BOIL) for appx. 10 minutes.
Makes appx. 7 cups of sauce.

Then The Stew:
In a 2 gallon pot, melt ¼ lb of butter and add:
3 cups brown rice
1 cup small diced onion
2 ea. 14½ cans of chicken broth
1 lb baked chicken
8-10 oz. smoked pork

Bring to a rolling boil, stirring until potatoes are near done, then add:
1 8½ oz. can early peas
2 ea. 14½ oz. cans stewed tomatoes - (chop tomatoes, add liquid to the stew pot)
3¼ cup prepared sauce
1 16 oz. can of baby lima beans
¼ cup Liquid Smoke
1 14-15 oz. frozen corn

Slow simmer for 2 hours

Yields 1 gallon

Chocolate Cherry Bars

These are so rich tasting!

Chocolate Cherry Bars

2 cups all-purpose flour
1 cup sugar
1/4 cup unsweetened baking cocoa
1 cup cold, salted butter
1 egg, lightly beaten
1 teaspoon almond extract
1 21-ounce can cherry-pie filling
2 cups (12 ounces) semisweet chocolate chips
1 cup chopped almonds

Preheat oven to 350 F.

In mixing bowl, combine flour, sugar and cocoa.
Cut in butter until crumbly. Add egg and almond extract
until blended; set aside 1 cup of this mixture for topping.

Press remaining crumb mixture into a greased 9-by-13-inch pan.

Carefully top with pie filling.

Combine chocolate chips, almonds, and reserved crumb mixture;
sprinkle over pie filling.

Bake in preheated oven for 35 to 40 minutes or until a toothpick
inserted near the center comes out clean.

Cool and refrigerate for at least two hours before cutting into bars.

Apple Cider Crisp

Apple Cider Crisp

1/2 cup all-purpose flour
1/4 cup granulated sugar
1/4 cup packed light brown sugar
1/4 cup chilled butter, cut into small pieces
7 cups sliced peeled Granny Smith apple (about 7 medium)
1/3 cup apple cider
2 tbsps granulated sugar
1 tbsp fresh lemon juice
1 tbsp all-purpose flour
1 tsp ground cinnamon
Cooking spray

Preheat oven to 375 deg F.
Combine first 4 ingredients in a blender or food processor; pulse 4 times
or until crumbly. Set aside.

Combine apple and next 5 ingre­dients in a large bowl; toss gently to
combine. Spoon apple mixture into an 8-inch square baking dish coated with
cooking spray; sprinkle with crumb mixture. Bake for 40 minutes or
until lightly browned. Serve warm.

Serves 8
Calories 225;Protein 1g;Fat 5g;Carb 44g;Fiber 5g;Chol 15mg;Sodium 43mg

Weight Watchers Annual Recipes for Success 2005

Rum Fruitcake Cookies

*Rum Fruitcake Cookies


1 c. sugar
3/4 c. veg. shortening
3 eggs
1/3 c. orange juice
1 T. rum extract
3 c. Flour
2 t. baking powder
1 t. baking soda
1 t. salt
2 c. (8 oz.) candied fruit
1 c. raisins
1 c. nuts, coarsely chopped

Preheat oven to 375° F. Lightly grease cookie sheet set aside.
Beat sugar and shortening in large bowl until fluffy.

Add eggs, orange juice and rum extract; beat 2 minutes longer.

Combine flour, baking powder, baking soda and salt in small bowl.

Add fruit, raisins and nuts. Stir into creamed mixture.

Drop dough by rounded teaspoonfuls 2 inches apart
onto prepared cookie sheets.

Bake 10 to 12 minutes or until golden. Let
cookies stand on cookie sheets 2 minutes.

Remove to wire rack; cool

Makes about 6 dozen cookies.

Dawn's Orange Marmalade Oatmeal Cookies

These cookies are out of this world good!!

Dawn's Orange Marmalade Oatmeal Cookies

1 cup butter, softened
1 cup white sugar
3/4 cup packed brown sugar
1 tbsp spoon of marmalade.
(I use orange but I guess any other would work too)
2 eggs
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 1/2 teaspoons ground cinnamon
3 cups quick cooking oats
raisins or nuts (optional)


1. In a medium bowl, cream together white sugar, butter, and
brown sugar.

Beat in eggs one at a time, then stir in vanilla and the marmalade.

2. Combine flour, cinnamon, baking soda,and salt. Stir into
the creamed mixture. Mix in oats. If you are using nuts or
raisins, mix into dough, combining well. Cover, and chill
dough for at least one hour.

3. Preheat the oven to 375 degrees F (190 degrees C). Grease cookie
sheets. Roll the dough into balls, and place 2 inches apart on
cookie sheets.

Remember they will be a bit more sticky because of the marmalade.

4. Bake for 8 to 10 minutes in preheated oven. Allow cookies to cool
on baking sheet for 5 minutes before transferring to a wire rack to
cool completely - they come out sort of chewy and crunchy all at once.

SOURCE: http://www.crochetville.org/forum/showthread.php?t=90256



Source: Pillsbury Bake Off, Erlyce Larson


2 c. flour
2 c. quick oats
1-1/2 c. brown sugar
1-1/4 c. margarine, softened
1 tsp baking soda
1/2 tsp salt


1 jar Smuckers Caramel Ice Cream Topping
3 tbsp flour
1 c. semi sweet chocolate chips
1/2 c. chopped walnuts

Heat oven to 350. Grease 13x9 inch pan with non-stick cooking spray.
In large bowl, mix base ingredients with electric mixer on low speed
until crumbly. Reserve half of crumb mixture (about 3 c.) for topping.
Press remaining mixture in bottom of pan.

Bake 10 minutes. Meanwhile, in small bowl, stir together caramel
topping and 3 tbsp flour.

Sprinkle chocolate chips and nuts over partially baked base. Drizzle
evenly with caramel mixture; sprinkle with reserved crumb mixture.

Bake 18-22 minutes longer or until golden brown. Cool completely in pan
on cooling rack, about an hour. Refrigerate 1-2 hours or until filling
is set. Cut into 36 bars. Store tightly sealed in regrigerator.

1 Bar: Calories 200 (Calories from Fat 80); Total Fat 9g
(Saturated Fat 2g); Cholesterol 0mg; Sodium 180mg; Total
Carbohydrate 28g (Dietary Fiber 1g, Sugars 17g); Protein 2g
Percent Daily Value*: Vitamin A 6%; Vitamin C 0%; Calcium 2%;
Iron 6% Exchanges: 1 Starch; 1 Fruit; 1 1/2 Fat

*Percent Daily Values are based on a 2,000 calorie diet.

Holiday Pumpkin Bars

From the Nov. 2003 newsletter:
found at www.healthyexchanges.com

Holiday Pumpkin Bars Nov. 2003 N/L

1 (15 oz) can Libby's solid pack pumpkin
1/4 cup Musselman's No sugar Added Applesauce
1/4 cup I Can't Believe It's Not
Butter Light Margarine
2 eggs of equivalent in egg substitute
2 1/2 cups Splenda Granular*
2 cups Bisquick Reduced Fat Baking Mix
1 1/2 tsp. Jo's pumpkin pie spice
or any pumpkin pie spice
1 cup seedless raisins
1/2 cup chopped walnuts*
2 (8 oz) pkg. Philadelphia fat free
cream cheese
1 1/2 tsp. vanilla extract

Preheat oven 350 degrees.

Spray a 10 x 15" rimmed baking sheet with
butter flavored cooking spray. In a large bowl,
combine pumpkin, applesauce, margarine, eggs, and 2
cups Splenda. Add Bisquick and pumpkin pie
spice. Mix well to combine.

Fold in raisins and 1/4 cup walnuts. Spread
batter into prepared baking sheet.

Bake for 30 min. or until toothpick
inserted near center comes out clean.

Place baking sheet on a wire rack
and allow to cool completely.

In a med. bowl, stir cream cheese with a sturdy
spoon until soft. Add remaining 1/2 cup Splenda
and vanilla extract.

Mix well to combine.

Spread frosting evenly over cooled pumpkin mixture.
Finely chop remaining 1/4 cup walnuts and evenly sprinkle
over top.

Cut into 32 bars.

Serve 16 (2 each) Each serving equals:
HE 3/4 Pr. 2/3 Br, 2/3 Fa, 1/2 Fr, 1/4 Ve, 17 OC
177 Cal, 5g Fa, 7g Pr, 26g Ca, 358mg So, 112 mg Cl, 2g Fi.
Diabetic Exch. 1 St, 1 Fa, 1/2 Mt, 1/2 Fr

Chunky Peanut Butter Cookies

Chunky Peanut Butter Cookies
(December 1999 Newsletter - Joanna Lund)

1/2 cup Reduced-Fat Peanut Butter
2 tablespoons No-Fat Sour Cream
1/2 cup Splenda …if you can’t find Splenda, use Sugar Twin
1/4 cup boiling water
1 cup Reduced Fat Bisquick Baking Mix

Preheat oven to 400°. Spray 3 baking sheets with butter-flavored cooking
spray. In a large bowl, combine peanut butter, sour cream, Splenda, and
water. Add baking mix. Mix well to combine. Using a teaspoon, drop batter
onto prepared baking sheets to form 32 cookies. Flatten each cookie with a
fork. Bake for 7 to 10 minutes. Remove from baking sheet and cool on a wire

Serves 8 (4 each) - Each serving equals:
Healthy Exchange: 1 Pr, 1 Fa, 2/3 Br, 10 OC
146 Calories, 6 fm Fa, 5 gm Pr, 18 gm Ca, 254 mg So, 17 mg, Cl, 1 gm Fi
DIABETIC/Foodmover: 1 St/Ca, ½ Mt, ½ Fa

ROLO Cookies


2-1/4 cups flour
1 teaspoon baking soda
1 cup sugar OR SPLENDA
1 cup brown sugar
1 cup butter, softened
2 teaspoons vanilla
2 eggs
1 (9-ounce) package Rolo candy
1 cup nuts, chopped
1 tablespoon sugar

In a large bowl beat the sugars and butter until light and
fluffy. Add the vanilla and eggs. Beat well.

Add the flour and baking soda and blend well.

Cover and refrigerate the dough for at least 3 hours.

After chilling, roll 1-teaspoon of the dough to form a ball,
then press a Rolo into the ball, covering it completely.

Flatten the bottom of the cookie and press the
rounded top into a mixture of the chopped nuts
and a tablespoon of sugar.

Place the cookies, nut side up, on an ungreased cookie sheet.

Bake at 350-degrees for 9 minutes.

Debbie Macomber's Mashed Potato Casserole

Debbie Macomber's Mashed Potato Casserole


6 medium to large potatoes, peeled
1/4 cup butter, melted
1 package (3 oz) cream cheese, cut into cubes
1 cup shredded Cheddar cheese
1/2 cup sliced green onions
1 1/2 cups sour cream
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 slices cooked, crumbled bacon


Cook potatoes in boiling water until tender. Drain. Mash potatoes with
remaining ingredients, except bacon. Spoon into greased, 2 quart
casserole. Bake in 350 degree oven for 30 minutes. Sprinkle with bacon.
Serves 6. Can be prepared 24 hours ahead and refrigerated. Do not bake
until serving time.

Dijon-Roasted New Potatoes

Dijon-Roasted New Potatoes

Servings | 4
Preparation Time | 10 min
Cooking Time | 30 min
Level of Difficulty | Easy

side dishes | Coating the potatoes in Dijon mustard and a small amount
of olive oil helps make them crispy on the outside and tender on the

1 tsp olive oil
2 Tbsp Dijon mustard
3/4 tsp paprika
1/4 tsp dried thyme
1/2 tsp table salt
1/4 tsp black pepper
1 1/2 pound uncooked new potatoes, quartered
1 sprays cooking spray

Coat a 9 X 13-inch baking dish with cooking spray.

Preheat oven to 425°F. Whisk together oil, mustard, paprika,
thyme, salt and pepper in a large bowl;
add potatoes and stir to coat.

Transfer potatoes to baking dish and roast 15 minutes;
stir and roast until tender on inside,
about 15 minutes more.

Yields about 1 1/4 cups per serving.

Golden Mashed Potatoes, Cauliflower and Carrots

Golden Mashed Potatoes, Cauliflower and Carrots

Core Recipe
Servings | 8
Preparation Time | 18 min
Cooking Time | 20 min
Level of Difficulty | Easy

Yukon Gold potatoes have a naturally creamy, buttery
taste and texture making them a smart choice for
skinny mashed spuds.

We also added carrots and cauliflower for very
low calorie color, volume and flavor.


* 6 small Yukon Gold potato(es), peeled,
cut into 1-inch chunks (about 1 1/4 lb)
* 1 pound cauliflower, florets
* 3/4 pound baby carrots, sliced in half lengthwise
* 4 medium garlic clove(s), peeled
* 1 1/2 tsp table salt, divided
* 1/2 cup fat-free skim milk
* 1/4 cup fat-free sour cream
* 1/2 oz Butter Buds Powdered Mix, or similar product
* 1/4 tsp black pepper, freshly ground
* 1/4 cup scallion(s), sliced


* Place potatoes, cauliflower, carrots, garlic and 1
teaspoon of salt in a large saucepan.
Add enough water to cover ingredients; bring
to a boil. Boil until vegetables are tender,
about 15 minutes. Drain; return to saucepan.

* Stir in milk, sour cream, Butter Buds, remaining
1/2 teaspoon each of salt and pepper. Whip with mixer
until creamy and stir in scallions. Transfer to bowl
and serve. 3/4 cup per serving


You can make this recipe one day in advance and then
reheat it in the microwave.

Sweet Potato-Cauliflower Mash

Sweet Potato-Cauliflower Mash
Makes 3 cups (2 servings)

1 large (8-ounce) sweet potato, peeled, cubed
1 cup cut cauliflower florets (about 1/4 head)
1/2 cup fat-free, low-sodium chicken or vegetable broth, heated
2 tablespoons fat-free sour cream or yogurt (unflavored)
1 clove garlic, minced
1/4 teaspoon freshly grated nutmeg
Salt and black pepper, to taste
1 scallion, minced

Steam the sweet potato and cauliflower over 1 inch of boiling water
until fork-tender, 9 to 10 minutes.

In a large bowl, mash the potato and cauliflower with the warm
broth. Stir in the sour cream, garlic and nutmeg. Season to taste
salt and pepper. Serve garnished with scallion.

Joy Bauer's Food Cures: Treat Common Health Concerns, Look Younger & Live
122 calories, 4g protein, 27g carb, 0g fat, 0mg chol, 236mg sodium, 5g fiber

Hearty Chicken Vegetable Soup

5-3/4 c. chicken broth
1 lb skinless, boneless chicken breasts
1 medium onion, chopped
2 tbsp. olive oil
1 garlic clove, minced
4 medium carrots, cut diagonally into 1/3" slices
2 celery ribs, cut diagonally into 1/3" slices
1 tsp salt
1/4 tsp black pepper
3 tbsp fresh parsley

Bring broth to a simmer in a 2-3 qt. saucepan. Add chicken and simmer, uncovered, 6 minutes. Remove pan from heat and cover, then let stand until chicken is cooked through, about 15 minutes. Transfer chicken to plate and cool 10 minutes. Reserve liquid, uncovered.

While chicken is poaching, cook onion in oil in 4 qt heavy pot, covered, over moderate heat, stirring occasionally, until softened but not browned, about 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add carrots, celery, salt and pepper and cook, covered, stirring occasionally, until softened, 8-10 minutes. Remove from heat.

While vegetables are cooking, shred chicken into 1/4 inch wide strips. When vegetables are done simmering, stir chicken into soup along with parsley.

Pumpkin Apple Pie

1/4 c. sugar
1/4 tsp salt
3/4 tsp pumpkin pie spice
1 egg
1/4 tsp corn syrup (I am omitting)
1 c. canned pumpkin
1 can evaporated milk
1 can apple pie filling
1 unbaked deep dish pie crust

Mix sugar, salt and pumpkin pie spice in bowl. Add egg and beat slightly. Add syrup (if using), pumpkin and evaporated milk; blend well.

Spread apple pie filling in pie crust. Gently pour pumpkin filling over apples.

Bake in 425 degree heated oven for 15 minutes; reduce oven temperature to 350 degrees and
continue baking for 35-40 minutes, or until knife inserted in pie center comes out clean.

Chill a minimum of 2 hours before serving.

Beer Bacon Bread

Bacon Beer Bread
3/4 cup flat beer
1/2 cup water
1/4 cup chopped green onions
2 tablespoons prepared mustard
1 tablespoon softened butter
3 1/4 cups bread flour
1 tablespoon granulated sugar
3/4 teaspoon salt
1 3/4 teaspoons active dry yeast
1/3 cup crumbled cooked bacon
  1. Add ingredients to machine according to manufacturers directions.
  2. Select Basic White cycle. Add bacon at the beep.

Makes one (1 1/2 pound) loaf.

Asian Chicken 8 hours

Asian Chicken

1 green pepper, cut into stips
1 yellow pepper, cut into strips
1 onion, chopped
2 cloves garlic, minced
1 8-oz. can sliced water chestnuts, drained
1 4 1/2-oz. jar whole mushrooms, drained
1/2 tsp ground ginger
4-6 boneless chicken breasts
4 Tbs hoisin sauce
1 tsp cayenne pepper

Place red pepper, green pepper, yellow pepper, garlic, water
chestnuts, mushrooms and ginger in stoneware; stir to blend. Place
breast on top of vegetables. Drizzle hoisin sauce over top of chicken
sprinkle with cayenne pepper. Cook on Low for 8 hours or High for 4

This recipe is from www.crock-pot.com

Tenderloin Steaks with Pepper Jelly Sauce

* Exported from MasterCook *

Tenderloin Steaks with Pepper Jelly Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Cooking Light 1995 Meats

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 (4-ounce) beef tenderloin steaks -- (1 inch thick)
3/4 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground pepper
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon ground cumin
1 teaspoon vegetable oil
1/2 cup no-salt-added beef broth
1/4 cup balsamic vinegar
2 tablespoons red jalapeño pepper jelly

Trim fat from steaks. Combine chili powder and next 5 ingredients
powder through cumin), and stir well. Rub chili powder mixture over
sides of steaks.

Heat oil in a large nonstick skillet over medium-high heat 2 minutes.
steaks, and cook 4 minutes on each side or until desired degree of
doneness. Remove steaks from skillet; set aside, and keep warm. Add
vinegar, and jelly to skillet, and cook 5 minutes or until slightly
thickened, stirring frequently.

(serving size: 1 steak and 1 tablespoon sauce)

"Cooking Light, Sept. 1995, page 124"
"© Cooking Light"

- - - - - - - - - - - - - - - - - -

Per Serving: 367 Calories; 27g Fat (66.7%
calories from fat); 21g Protein; 9g Carbohydrate; trace Dietary Fiber;
80mg Cholesterol; 356mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean
0 Fruit; 3 1/2 Fat; 1/2 Other Carbohydrates.

Serving Ideas : Spoon sauce over steaks.

NOTES : This recipe was a 1993 National Beef Cook-Off winner in two
categories: Best Indoor Recipe and Most Convenient Recipe. "My
goal was to keep this recipe low-calorie, quick, and flavorful.
used a dry rub instead of marinating, which gave the steaks a
distinct flavor, and the recipe only takes about 20 minutes to
prepare." — Frances C. Andrews Wilson, North Carolina.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 117 0 766

Chicken Manicotti with Red Pepper Cream Sauce

Chicken Manicotti with Red Pepper Cream Sauce

Source of Recipe: Carol - at Barbo's Diet Kitchen

Makes 6 servings.

12 manicotti or 18 conchiglioni (jumbo shells)
8-ounce package reduced-fat cream cheese (Neufchatel), cut up
3/4 cup fat-free milk
1/2 of a 7-oz. jar roasted red sweet peppers (about 1/2 cup), drained
and chopped or one 4-oz. jar diced pimiento, drained
3 tablespoons grated Parmesan cheese
9-ounce package (2 cups) frozen diced cooked chicken, thawed
10-ounce package frozen chopped broccoli, thawed and drained
2 tablespoons thinly sliced green onion
1/4 teaspoon ground black pepper

Cook pasta according to package directions. Rinse with cold
water; drain well. Meanwhile, for sauce, in a heavy small
saucepan stir cream cheese and 1/4 cup of the milk over medium-low
heat until smooth. Stir in remaining milk. Stir in sweet peppers or
pimiento and Parmesan cheese; heat through.

For filling:
In a large bowl stir together 3/4 cup of the sauce (set remaining
sauce aside), the chicken, broccoli, onion, and black pepper.

Using a small spoon, stuff each manicotti with about 1/4 cup of
the filling or each conchiglioni with 2 to 3 tablespoons filling.
Place in a 3-quart rectangular baking dish. Bake, covered, in a 350º
oven for 30 minutes or until heated through.

To serve:
Cook and stir remaining sauce over low heat until heated
through. Place 2 manicotti or 3 shells on each serving plate.
Spoon sauce over shells.

One serving (2 manacotti or 3 shells w/sauce) equals: calories:
318 , total fat: 14 gm, cholesterol: 76mg, sodium: 291mg ,
carbohydrate: 24g , fiber: 1g , protein: 23g ,

Exchanges: 1.5 starch,1 vegetables,2.5 lean meat,1 fat

WW Pts: 7

Chicken Breasts with Apricot Sauce

Chicken Breasts with Apricot Sauce

1 pound boneless, skinless. chicken breasts
trimmed of all visible fat
1/4 teaspoon ground cinnamon
Pinch of ground red pepper
1 teaspoon canola oil
2 tablespoons reduced-sodium chicken broth
1/3 cup apricot all-fruit spread
3 tablespoons lime juice
Pinch of ground allspice and ground ginger

Rinse the chicken and pat dry with a paper towel.
Lightly sprinkle with the cinnamon and pepper and set aside.

Coat a large non-stick skillet with a vegetable spray.
Add the oil and warm over medium-high heat.
Add the chicken and cook for 3-4 minutes, or until lightly
browned on all sides.

Push the chicken to the side of
the of the skillet. Add the broth, fruit spread, lime juice,
allspice and ginger and mix well. Push the chicken back to
the center of the skillet; cover and cook.

Stir occasionally over medium heat about 15 minutes or
until the chicken is no longer pink. Serves 4.

EX: 3 1/2 meats, 1/4 fruit.

Onion Stuffed Sirloin with Mushroom Saute

Onion Stuffed Sirloin with Mushroom Saute
2 servings
Prep: 20 minutes
Grill: 14 minutes

1/2 of a small onion, thinly sliced and separated into rings
1 clove garlic, minced
1 tablespoon margarine or butter
1/8 teaspoon lemon-pepper seasoning or pepper
1 8-ounce boneless beef top sirloin steak, cut 1-1/2 inches thick
3/4 cup sliced fresh shiitake or other mushrooms
1 tablespoon margarine or butter
1 teaspoon cornstarch
1 teaspoon Worcestershire sauce
1/2 teaspoon instant beef bouillon granules
1 tablespoon dry red or white wine


1. For stuffing, in a small saucepan cook the onion and garlic
in margarine or butter until onion is tender but not brown.
Remove from heat. Stir in the lemon-pepper seasoning or pepper.
Set aside.

2. Make a pocket in the steak by cutting a deep horizontal slit.
Spoon the stuffing into the pocket. If necessary, secure opening
of the pocket with a wooden toothpick.

3. To grill, place steak on the rack of an uncovered grill.
Grill directly over medium-hot coals to desired doneness,
turning once. (Allow 14 to 18 minutes for rare, 18 to 22
minutes for medium, or 24 to 28 minutes for well-done).

4. Or, to broil, place steak on the unheated rack of a broiler
pan. Broil 4 to 5 inches from the heat to desired doneness,
turning once. (Allow 14 to 18 minutes for rare, 19 to 22 minutes
for medium, or 23 to 28 minutes for well-done).

5. Meanwhile, for mushroom sauce, in a small saucepan cook the
mushrooms in margarine or butter until tender. In a small bowl
stir together the cornstarch, Worcestershire sauce, bouillon
granules, and 1/2 cup water. Carefully add to the saucepan.
Cook and stir until thickened and bubbly. Cook and stir for
1 minute more. Stir in wine. To serve, cut steak in half.
Transfer steak halves to individual plates. Pour sauce over
steak. Makes 2 servings.

Menu Suggestion: Grill new potatoes to round out the meal.

Nutrition facts per serving:
Servings Per Recipe 2 servings
Calories 319, Total Fat 18(g), Saturated Fat 5(g), Cholesterol
76(mg), Sodium 504(mg), Carbohydrate 12(g), Protein 27(g)

*Percent Daily Values are base on a 2,000 calorie diet

Open-Faced Hot Roast Beef Sandwiches

Open-Faced Hot Roast Beef Sandwiches

1 (16 oz) pkg fully cooked beef pot roast
Cooking spray
1 garlic clove, minced
1 (12 oz) jar fat-free beef gravy
1 tsp chopped fresh rosemary
1 tsp ground black pepper
4 (l oz) slices sourdough bread, toasted

Remove beef from package, reserving juice; thinly slice beef.

Heat a large nonstick skillet coated with cooking spray over medium heat.
Add garlic, and cook 1 minute or until lightly browned, stirring constantly.
Add reserved juice, gravy, rosemary, and black pepper. Bring to a boil over
medium-high heat.

Add beef. Reduce heat and simmer, uncovered, 5 minutes. Serve over
sourdough bread.

Serves 4 (serving size: 3/4 cup beef and gravy mixture and 1 slice bread).
Exchanges: 1 Starch; 3 Lean Meat
Calories 255;Carbs 22g;Fat 5g;Fiber 1g;Protein 27g;Chol 60mg;Sodium 100mg

Weight Watchers Shortcut Cookbook

Mexican Meatballs 4-6 hours

Mexican Meatballs

Why should healthy food be bland and uninteresting when there are so many
easy and delicious ways to prepare it with sparkle and sizzle? This has a
sweetly smoky barbecue flavor, but instead of spending hours scrubbing the
grill, cleanup will be a breeze.
Serves 6 (4 each)

16 ounces extra lean ground turkey or beef
21 small fat-free saltine crackers, made into fine crumbs
1/2 cup frozen whole-kernel corn, thawed
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped onion
2 teaspoons chili seasoning
13/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes

In a large bowl, combine meat, cracker crumbs, corn, green pep­ per, onion,
chili seasoning, and 1/4 cup tomato sauce. Mix well to combine. Form into 24
(l-inch) balls. Evenly arrange meatballs in a large skillet sprayed with
olive oil-flavored cooking spray and brown for 2 to 3 minutes. Place
meatballs in a slow cooker container sprayed with olive oil-flavored cooking
spray. Stir Brown Sugar Twin and parsley flakes into remaining tomato sauce.
Evenly spoon sauce over meatballs. Cover and cook on LOW for 4 to 6 hours.
When serving, evenly spoon sauce over meatballs.

HINTS: 1. A self-seal sandwich bag works great for crushing crackers.

Thaw corn by placing it in a colander and rinsing it under hot water for 30

HE: 2 Protein 1 1/2 Vegetable 2/3 Bread 1 Optional Calories
194 Calories 6g Fat 16g Protein 19g Carb 640mg Sodium 2g Fiber
DIABETIC: 2 Meat 1 Vegetable 1 Starch

A Potful of Recipes by JoAnna M. Lund

Emeril's Corn and Wild Rice Pudding


  • 2 eggs
  • 1 egg yolk
  • 1 cup heavy or whipping cream
  • 2/3 cup milk
  • 4 ears sweet corn, blanched and kernels removed from cobs, about 3 cups corn
  • 1 cup cooked wild rice
  • 3 scallions, finely chopped or 1/3 cup finely chopped scallions
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon cayenne pepper
  • 1/8 teaspoon grated fresh nutmeg
  • 1/2 tablespoon butter


Preheat oven to 325 degrees F.

In a large bowl, combine egg, egg yolk, heavy cream and milk and whisk well to combine. Add all remaining ingredients except butter and mix well.

Grease a 7 by 11 or 8 by 12-inch casserole with the butter. Pour custard ingredients into prepared casserole and bake uncovered for 45 minutes, or until custard is set and golden brown on the top.

Serve warm.



Source of Recipe

JoAnna M. Lund

Recipe Introduction

Serves 6

List of Ingredients

1 cup chopped onion

16 ounces extra-lean ground sirloin beef or turkey breast

1/2 cup + 1 tablespoon dried fine bread crumbs

1 (2.5 ounce) jar sliced mushrooms, drained

6 tablespoons Kraft Fat Free French Dressing*

3 (3/4-ounce) slices Kraft reduced-fat Swiss cheese

1 tablespoon finely chopped fresh parsley or 1 teaspoon dried parsley flakes


Preheat oven to 350 degrees.
Spray a 9-x-5-inch loaf pan with butter-flavored cooking spray.
In a large skillet sprayed with butter-flavored cooking spray,
saute onion for 5 minutes.

In a large bowl, combine meat, bread crumbs, mushrooms,
onion, and 1/4 cup French dressing. Mix well to combine.

Pat mixture into prepared loaf pan. Bake for 40 minutes.

Evenly arrange Swiss cheese slices over partially baked meat loaf.
Stir parsley into remaining 2 tablespoons French dressing.
Drizzle dressing mixture evenly over top.

Continue baking for 10 to 15 minutes.
Place baking dish on a wire rack and let set for 5 minutes.
Divide into 6 servings.

Final Comments

HINT: Makes wonderful cold sandwiches.

Each serving equals:
HE: 2 1/2 Protein, 1/2 Bread, 1/2 Vegetable, 1/4 Slider, 5 Optional Calories
211 Calories, 7gm Fat, 22gm Protein, 15gm Carbohydrate,
458mg Sodium, 149mg Calcium, 1gm Fiber
DIABETIC: 2 1/2 Protein, 1/2 Starch, 1/2 Vegetable

"Healthy Exchanges Food Newsletter August 2003, pg. 11."

Corny Chicken Casserole

To lower the sodium content, use unseasoned cooked chicken breast
instead of
canned, a lower-sodium canned soup, and a lower salt canned corn. To
fat content, use the "healthy" style canned soup and lower-fat cheddar

* Exported from MasterCook *

Corny Chicken Casserole

Recipe By :Beverly Mills and Alicia Ross
Serving Size : 6 Preparation Time :0:00
Categories : Main dish Poultry
Quick meals

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups frozen green, yellow and red pepper stir
fry mix
2 cups frozen chopped broccoli
15 1/4 ounces canned whole kernel corn
10 ounces canned chicken -- white meat
8 1/2 ounces creamed corn
10 1/2 ounces cream of chicken soup, condensed
black pepper -- to taste
6 corn muffins -- or 4 extra large
2 cups shredded cheddar cheese -- extra sharp

Pre-heat oven to 475º (450º if it tends to run hot).

Combine the bell pepper mix and broccoli in a 1 1/2 quart
bowl or casserole dish and defrost on High for 3 minutes. If no
take out early to defrost or defrost while in the bags under running
before mixing together.

Drain the whole-kernel corn and canned chicken and combine in a 13 x 9
inch glass baking dish. Add the soup, cream-style corn, and the
pepper/broccoli mix. Season with black pepper, stir well to mix, then
spread evenly in the dish.

Bake for 10 minutes, uncovered.

While baking, cut each muffin into 4 wedges. After the casserole is
for 10 minutes, sprinkle the cheese evenly over the top, then place the
muffin wedges on top of the dish in an even design.

Continue to bake uncovered until the cheese is melted and the casserole
bubbly around the edges, about 5 minutes. Remove from the oven and
while hot.

"Desperation Dinners"

- - - - - - - - - - - - - - - - - -

Per Serving: 552 Calories; 25g Fat (39.4%
calories from fat); 28g Protein; 57g Carbohydrate; 6g Dietary Fiber;
Cholesterol; 1440mg Sodium. Exchanges: 3 1/2 Grain(Starch); 3 Lean
1 Vegetable; 3 Fat.

Nutr. Assoc. : 3591 0 0 0 0 0 0 0 0