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Please don't use 1/2 cup of sweet and low or you'll be like those rats they used back in the 70's to test saccharin! You could use 1/2 cup of real sugar if you wanted to. I used about ¼ cup of fructose the first time I made them and made up the difference with Sugar Twin brown and Splenda (all of which measure just like sugar).Fructose is 1/3 sweeter than sugar, so my muffins were pretty sweet That first time....I like them! CMS 1c SGWW Flour 1c Oatmeal 1c Bran Flakes 1 egg 1 egg white 3/4 c applesauce 2T Olive Oil 1T Baking Powder 1t Baking Soda 1/2 c Yogurt 1/2 c skim milk 1/2 t salt (scant) 1/2 orange (whole orange processed including peel) 1/4 c Dried Apricots (chopped) 1/2 c. Sugar Substitutes (Mixed Splenda, Fructose - I realize that this isn't a substitute, Sugar Twin Brown or whatever you like) 1/2 t Cinnamon 1/4 t Nutmeg Mix Oatmeal and Bran with all wet ingredients and allow to sit. Mix all other ingredients. Then combine and bake for 20-25 minutes on 375. Makes 12 muffins. Approx. 150 calories/muffin. WHOLE WHEAT PIE CRUST This makes and excellent pie crust. Thanks for the recipe for the STRAWBERRY PIE. It is better than any pie I ever had(with the crust below). 1 cup Whole Wheat pastry flour 1/2 tsp salt 1/3 cup + 1 Tblspn shortening 2 to 3 tblspns milk Combine flour and salt. Cut in shortening until size of tiny peas. Sprinkle with water, 1 tblspn at a time, and toss until dough cleans side of bowl. Shape into ball. Roll out on floured surface to form a circle a bit larger than an inverted pie dish. Fold pastry over rolling pin and ease into pie dish. Trim edge slightly larger than rim of dish. Thoroughly prick bottom and sides of pastry. Microwave on high for 5 to 6 minutes or until dry and blistery. Cool before filling. Fred Bucheit Spinach Beef Bake 1-1/2 pounds ground beef 1/2 cup finely chopped onion ( I used a whole onion) 2 eggs 1 pkg. (10 oz) frozen chopped spinach, thawed and squeezed dry ( I sauteed mine a bit to soften and season it) 4oz can mushroom stems and pieces ( I added some fresh sauteed mushrooms also) 4 oz crumbled feta or shredded Monterey Jack cheese (I used almost the double this amount of cheese-monterey jack) 1/4 cup Parmesan cheese 1-1/2 tsp garlic powder ( I added some fresh minced garlic also) Salt and pepper to taste 1 to 2 tbsp butter or margarine, softened. In a skillet over medium heat cook beef and onion until meat is no longer pink; drain. In a bowl, beat eggs. Add spinach and mushrooms; mix well. Stir in cheeses, garlic powder, salt /pepper and beef mixture; mix well. Drizzle with buter. Bake uncovered at 375 for 25-30 minutes. Dana in New Orleans Easy Cheese Sauce 2 parts Velveeta cheese 1-1 1/2 parts cream cheese a little milk to thin the mixture Combine ingredients and heat in the M/W, stirring as necessary . I served mine on steamed fresh cauliflower. It's also great on the meatloaf made with oatmeal. DeAnna (from TX) Oat Bran & Blueberry Muffins: From: Elizabeth H Mueller I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum husks) 1/4 c. firmly packed brown sugar (equiv. of Sweet N Low brown sugar sub) 2 t baking soda 1 c. low-fat plain yogurt (silken tofu diluted with water, 1 c.) 2 egg whites, slightly beaten 1/4 c. skim milk (1/4 c. no sugar added soy milk) 1/4 c. honey (equiv. of Sweet n Low) 2 T. vegetable oil (2 T. unsweetened applesauce) 1 t. grated lemon peel 1/2 c. fresh or frozen blueberries Heat oven to 425. Line 12 medium muffin cups with paper baking cups. Combine dry ingredients. Combine remaining ingredients except bluberries and add to dry ingredients. Stir until just moistened and add blueberries. Fill each cup 3/4 full. Bake 18-20 minutes or until tops are golden. These muffins are *very* dense because they don't rise. I freeze them and defrost when I need one. Don't expect these to be like those yummy bluberry muffins you can get at the bakery! I calculated each muffin to have a carb count (subtracting fiber from carbs) of 9. Zucchini Bread From: Elizabeth H Mueller I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 1 1/3 whole wheat flour (1 1/3 c spelt flour) 2/3 c. oat bran 1/2 c. sugar (I left this out by mistake, but liked it anyway) 1 T. nonfat dry milk 2 t. baking powder 1/2 t. cinnamon 3 large egg whites 1 c. buttermilk (see NOTE) 1 medium zucchini, shredded (about 1 1/2 c.) Heat oven to 425. Lightly grease a 9x5 loaf pan or two mini loaf pans.(I used a small bundt cake pan and baked it a shorter amount of time). Whisk together dry incredients. Mix together wet ingredients,*including*zucchini. Stir wet ingredients into dry until just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40 minutes or until done. Let cool in pan on a rack for 15 min. Remove from pan and let cool completely. Store in freezer bag in fridge or freeze (I left mine out and it went rancid in one day!). NOTE: If you don't want to buy buttermilk, you can make it by putting 1 T lemon juice in a measuring cup and adding milk (I used skim) and letting it sit for 5 minutes (stir before using). I made this today as muffins - baked them at 350 for 25 min. I also made the spinach muffins and substituted 1 c. TVP and 1 c. shredded zucchini for the artichoke hearts. They are good, but they don't rise at all. They need to bake longer than 25 minutes - maybe 35. Queen Anne Chocolate Truffles: Sugar-Free/Diabetic 8 oz. Unsweetened Baking Chocolate; Finely Chopped 2/3 Stick Sweet Butter; Cut into Small Pieces 1/4 Cup Brewed Coffee or Water 1 Vanilla Bean; Split, Seeded and Hull Reserved 2 Egg Yolks; Slightly Beaten 1 Cup "Equal Spoonful" Sweetener 1 1/3 Cup "Equal Spoonful" Sweetener; Used as a Dusting Powder 1/4 Cup Unsweetened Cocoa Powder Put chocolate, butter, coffee or water, egg yolks and vanilla bean into a microwave safe cooking dish. Mix slightly to moisten chocolate. Microwave on 50% power for 3-minutes. Stir to dissolve lumps. Please note that additional time may be used at 20-second intervals on 50 % power if chocolate needs more time to melt. Stir in "Equal Spoonful" sweetener and combine well. Spoon onto small pan lined with waxed paper. Spread evenly and remove vanilla bean. Place in refrigerator until semi-firm. Save the reserved vanilla bean hull for another recipe. Prepare dusting powder by combining "Equal Spoonful" sweetener and cocoa powder in a small bowl. When truffles are firm enough to hold shape, cut into desired bite sized squares and mold into balls by hand. Roll each truffle in dusting powder. Serve at room temperature. Refrigerate to store. Ben Pork and Bean Casserole This is from the Miami Herald. I haven't tried it yet, but it looks good. Ben (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil,reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Per serving: 371 calories, 26 grams protein, 33 grams carbohydrate, 15grams fat (5 grams saturated), 37 percent calories as fat, 9.7 grams fiber, 45 milligrams cholesterol, 232 milligrams sodium. No-Bake Chocolate Dream Cookies -- Low GI Recipe By : Judy Mento Serving Size : 1 Preparation Time :0:00 1/3 cup water -- scant 1 tablespoon cocoa powder -- no sugar pinch salt 1 teaspoon butter 1 tablespoon peanut butter -- no sugar; optional 1 ounce oats, rolled (raw) (3/8 cup) 6 packets Equal sweetener 1/8 teaspoon vanilla extract 2 tablespoons nonfat dry milk powder plus 2 teaspoons nonfat dry milk powder In saucepan, combine water, cocoa, salt, butter, and peanut butter (if using). Bring to boil. Add oats, stirring constantly, cook for about 30 seconds more. Remove from heat. Add other ingredients and stir to combine. Line plate with waxed paper. Drop cookies by teaspoonfuls onto waxed paper. Set in refrigerator until firm. Makes 1 serving. NOTE: The milk powder adds some protein to this, but I think I would also eat some additional protein with this if peanut butter not added. Good for breakfast or a snack. I only make one serving at a time – this is too good. I usually prefer this without the peanut butter, but it depends on my mood. Turkey & Vegetable Bake From: Lisa Antonecchia I eat this on a regular basis and absolutely adore it and wanted to share it with everyone....it is even better the next day or even cold!!!! 1 - 1 1/4 lbs lean ground turkey 1 large onion chopped 3 cloves fresh garlic chopped 1 lg eggplant diced (with skin) 1 green bell pepper diced 1 red bell pepper diced 1 slice of Ekekiel 4.9 sgww bread crumbled (I usually chop the bread) 1 tsp. basil 1 24 oz can can crushed tomatoes 1/2 cup parmesan cheese Spray a large and deep frying pan with Pam and add ground turkey, onion & garlic. Saute until turkey is cooked and onions are clear. Add eggplant, green and red peppers, bread curmbs, crushed tomatoes and basil. Mix well and bring to a boil. Transfer to a large casserole dish sprayed with Pam and bake at 350 for 45 mins. After 45 mins, sprinkle parmesan cheese on top and bake another 15 mins until cheese is melted. Let cool at least 15 mins before slicing.....Make 8 servings. GRANOLA From: "Janice Francis Landry" Mix together in a big bowl: 8 cups rolled oats 2 cups wheat flakes 1 cup sesame seeds 1 cup unsweetened coconut 1 cup wheat germ 1 cup wheat bran 1½ cup sliced almonds or lightly ground peanuts Stir together: 1 can apple juice concentrate 1½ cups unsweetened peanut butter 2 tsp cinnamon Pour the liquid ingredients over the dry ingredients, stirring to coat all the dry ingredients. Then spread thinly over cookie sheets. Bake at 350 degrees for 20 minutes, stirring halfway through. When cool, add: 1½ cups chopped dried fruit (apples, apricots, etc) Store in an air-tight container. You can really make all kinds of variations to this. Any flakes, nuts or grains will work. Instead of the apple juice concentrate, you can use apricot purée, diluted with water so it will be liquid, and leave out the chopped fruit at the end. TACO MEAT (for approx. 1.5 lbs. ground beef) 1-1/2 lbs. ground sirloin 1 smal onion, chopped fine 2 Tbsp minced garlic 1/3 cup tomato paste 1 to 1-1/2 tsp ground paprika 1-1/2 to 2 tsp chili powder Dash of thyme leaves Dash of rosemary leaves, crushed Dash of ground bay leaves Dash of ground sage Dash of oregano leaves, crushed crystalline fructose to taste, if desired (or other approved sweetener) salt and ground cayenne pepper to taste 5-6 drops Zatarrain's concentrated liquid crab boil (optional) Brown ground sirloin in skillet, add onions and garlic. Saute for 5 minutes. Add tomato paste and mix thoroughly. Add water sparingly if it begins to stick to skillet. Add remaining ingredients and simmer for 25 minutes. CATALINA DRESSING Linnet Cagnolatti - Gonzales, LA 1 cup canola oil 5 tsp crystalline fructose (or equivalent of alternate sweetener) 6 Tbsp tomato paste 1/4 cup salad vinegar 1 Tbsp dried onions 1/2 tsp salt Combine all ingredients in a blender and blend on high speed to emulsify thoroughly. Mock Potato Salad Vicki 2 cups steamed, drained cauliflower, cut into small chunks 2 Tbs. Weight Watcher's mayo ( 2 gram sugar per 2 Tbs., I added to reduce fat content) 2 Tbs. Hellman's mayo ( 0 grams sugar and tastes better than just WW's) 3-4 sliced green onions 1/2 tsp. dried dill 1 hard boiled egg, diced freshly cracked pepper and salt to taste Mix, chill and enjoy! :-) Pecan Crust > 1 1/2 cups chopped pecans 1 cup sugar (use combination of sugar substitutes to = 1 c. sugar) 1 egg white > Chop the pecan pieces very finely (not to dust, but finer than chopped pecans come in a package). Add sugar and mix together. In a small bowl, lightly beat the egg white just until frothy. Add enough egg white to the pecans so that the nuts hold together in a ball when squeezed in the hand. Press mixture into the bottom of pie pan or springform pan. Toast in a 350 °F oven for 10 minutes, until pecans begin to turn light brown. Remove from oven and cool before adding pie filling. Makes enough for a 9 or 10-inch springform pan. > Great for sugarless pies and cheesecakes Ben BEAN SALAD 1 can black beans, no sugar, rinsed and drained 1 T. olive oil ground cumin or garlic, to taste bermuda onion, to taste, chopped fresh cilantro, chopped squirt of fresh lemon or lime, optional Toss the beans with the olive oil and ground cumin. Add other ingredients & mix. Cover & let stand in refrigerator for flavor to develop. Good with pita chips. REFRIED BEAN SOUP 1 can fat-free refried beans, no sugar 1 can diced tomatoes 1 can chicken broth 1 small can diced green chiles Throw them all together in a pot and heat through. GRILLED SWEET BANANA PEPPERS with JACK CHEESE > 6 sweet banana peppers > 8 oz. Monterey Jack cheese cut into 1/2 in. strips Slice peppers in half lengthwise, keeping stems intact. Remove seeds. Place on grill grid or heavy duty aluminum foil. Grill without grill lid, over medium high heat, for 5 minutes or until tender. Place cheese sticks inside of each pepper. Cook until melted, about 3 minutes. I have made them four times and have adapted the recipe as follows. > Banana peppers, anaheim peppers or any other sweet pepper ( not Bell Pepper) These are elongated peppers, and not hot. Prepare peppers as above. Cut mozzarella cheese in slices small enough to fit in the pepper. Put cheese in peppers. Arrange in baking dish. (I use glass) Bake at 350 degrees for 15 minutes or until pepper is tender enough to suit you. Enjoy! June PITA PIZZA Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray) tomato sauce, sugar free garlic powder ground oregano canned mushrooms, drained chopped onion sliced black olives Italian sausage, cooked, crumbled (I like Owen's Italian) Hormel Genoa salami** provolone cheese (Alpine Lace makes a reduced-fat version) Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1. CORNSTARCH substitute: - for 1 tsp. cornstarch, substitute 2 tsp. flour (Stone Ground WholeWheat pastry) - or, pure water chestnut flour at http://www.sugarfreekitchen.com/ The basic recipe: JO's Cream Sauce From „The Wonders of Nonfat Dry Milk Powder“ pg. 26-27, JoAnna Lund Note: NONFAT DRY MILK POWDER The box of non-fat dry milk powder should be kept in the refridgerator after it is opened. I know that it "keeps" on the shelf, but it develops an odd nasty taste. It won't do that in the refridgerator. 1 cup nonfat dry milk powder 1 1/2 cups water 3 T. flour (stone ground whole wheat pastry flour -- my substitution) 1 tsp. dried parsley flakes 1/4 tsp. black pepper In a jar with cover, combine dry milk powder, water and flour. Cover and shake wel to combine. Add parsley flakes and black pepper. Cover and shake again. Pour mixture into medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens. Remove from heat. Use in any recipe that needs a medium cream sauce. Makes 1 ½ cups. The VARIATIONS (JoAnna's): JO's Cheesy Cream Sauce Add 3/4 cup (3 oz.) shredded reduced-fat Cheddar or Swiss cheese after pouring mixture into saucepan. Continue cooking as usual. NOTE: Great in traditional casseroles. JO's Mushroom Sauce Add 1/2 cup (2.5 oz. jar) drained canned sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. NOTE: This can be used in any recipe that calls for 1 can CREAM OF MUSHROOM SOUP. JO's Peanut Sauce Add 1/4 cup peanut butter [no sugar] and 2 tsp. reduced-sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. NOTE: Suggestions for this are to use in any oriental dish or spooned over boiled cabbage. The VARIATIONS (Judy Mento ??): Cream of Chicken Soup Use chicken broth in place of the water. Add diced cooked chicken, if desired. Cream of Tomato Soup Use tomato juice or tomato sauce [no sugar] in place of the water. Add oregano, sweet basil, garlic, fennel seed crushed, etc., if desired. Shrimp Salad San Joaquin Makes 4 servings 12 oz. cooked shelled and deveined small shrimp 1 cup chopped scallions (green onions) 2 Tbs. olive oil 2 or 3 small garlic cloved, minced 1- 1/3 cup chicken stock, or more as needed 1 -1/2 tsp. hot sauce 4 ounces uncooked brown rice 2 med. tomatoes, seeded and cut into thin strips 1 cup diced green bell peppers 1-1/2 tsp. salt dash pepper, or to taste garnish Italian flat-leaf parsley sprigs and thin lime slices In large glass bowl, combine shrimp, scallions, oil and garlic and toss to coat thoroughly. Cover with plastic wrap and REFRIGERATE OVERNIGHT. In 1-qt. Saucepan combine broth, hot sauce and bring to a boil., stir in rice. Cook rice, adding more chicken stock or water as necessary. Let rice cool slightly. Add tomatoes, bell peppers, salt if desired, and pepper, toss to combine. Add rice mixture to shrimp mixture, toss to combine. Cover with plastic wrap and REFRIGERATE UNTIL CHILLED, at least 1 hour. Serve garnished with parsley sprigs and lime slices. Fat-Free Sugar-Free "Cool Whip" Take 1/2 cup dry nonfat milk. Add 1/3 cup of cold water. Then put in fridge to chill for 1-2 hours. Chill beaters, too. Then beat with electric mixer until it forms peaks. Then add 1 teaspoon of vanilla (or other extract); then beat again. Then add sugar substitute to taste (try 5-6 packets to start & adjust next time). Then beat again and refridgerate until you use it. Use like Cool Whip, or you may freeze it and it tastes like vanilla ice cream. TANGY CHICKEN OF THE ISLANDS 1/2 cup vinegar 1/2 cup soy sauce 1 clove garlic, minced fine Dash of freshly ground black pepper 1 (2-3 pound) frying chicken, cut into serving pieces and skin removed Put vinegar, soy sauce, garlic, and pepper in a deep skillet. Add chicken; let marinate together at least 30 minutes. Heat to boil. Cover skillet; lower heat. Simmer about 40 minutes. Liquid will be absorbed into chicken. Serve hot or cold. NOTES: The chicken cooks up very tender and will fall right off the bone. This is a favorite because the cold chicken is great on a summer salad or in a sandwich. Pumpkin Date Nut Muffins 1 cup bran cereal (nugget-type)* 1 cup apple juice 1 1/2 cup [Stone Ground] whole-wheat flour 1 tablespoon baking powder 1/2 cup brown sugar [Twin] 1 teaspoon pumpkin pie spice 1/4 cup chopped walnuts 1 tablespoon vegetable oil 2 egg whites 1 cup canned pumpkin 1 cup chopped dates Preheat oven to 400 degrees. In a small mixing bowl, combine bran cereal and apple juice. Let stand. In a large mixing bowl, combine flour, baking powder, brown sugar, pumpkin pie spice, and walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal mixture. Stir until well blended. Add cereal mixture to large mixing bowl. Stir until just blended. Add dates and stir. Spoon muffin mixture into 12 muffin tins that have been coated with vegetable oil spray. Bake for 18 minutes or until toothpick inserted in center is clean when removed. Makes 12 muffins. * I don't have a box of the nugget-type of bran cereal to check. If it's not OK, substitute other allowable bran cereal. FRESH PEACH PUDDING BAKE 3 cups (6 medium) peeled and sliced fresh peaches 2 T. Brown Sugar Twin 1/2 cup pourable Sugar Twin 1 cup + 2 T. Roberta Garner's Quick Mix recipe * [my substitution] 1/2 tsp. ground nutmeg 3 T. (3/4) oz. chopped pecans Preheat oven to 425 deg. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine peaches, Brown Sugar Twin, and Sugar Twin. Let set for 10 minutes. Add Quick Mix, nutmeg, and pecans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Serves 6. NOTE: Good served warm with sugar-free ice cream. * I substituted Roberta Garner's Quick Mix recipe for Bisquick in the original recipe. Roberta Garner's Quick Mix recipe 8 1/2 cups SGWW Pastry Flour 4 TBL Baking Powder 1 TBL Salt 2 tsp Cream of Tartar 1 1/2 tsp baking soda 1 1/2 cups instant nonfat dry milk 2 1/4 cups shortening In a large bowl mix together all the dry ingredients. With a pastry knife, cut in the shortening until evenly distributed. Mixture will resemble cornmeal in texture. Put in an airtight container. Label and store in a cool dry place. Use within 10 to 12 weeks. Makes about 13 cups of Quick Mix Never Fail Rolled Biscuits 3 cups Quick Mix 2/3 c milk or water Preheat oven to 450. Combine Quick Mix and milk in a medium bowl. Blend well and let sit for 5 minutes. On a lightly floured(SGWW) board, knead dough about 15 times. Roll out to 1/2-inch thickness and cut with a biscuit cutter or glass. Place about 2" apart on ungreased baking sheet. Bake 10 to 12 min until golden brown. Makes 12 biscuits. Quick Mix Recipes Muffins From: Roberta Garner 2 ½ cups Quick Mix 4 tbls sugar (use whatever substitute you like) 1 egg, beaten 1 cup milk or water Preheat oven to 425. Generously butter muffin pans. Mix together Quick Mixand SS. Combine egg and milk or water. Add all at once to dry ingredients. Stir till just blended. Fill prepared muffin pans 2/3 full. Bake 15 to 20 min until golden brown. Make 12 muffins. Variations: Add 1 cup blueberries if you eat fruit in combination with other things. Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all bran cereal before adding liquid ingedrients. Add 1 cup grated raw apples to dry ingredients before adding liquids. Add 1 tbl grated orange peel to dry ingredients before adding liquids. Add 2/3 c chopped cranberries to dry ingredients before adding liquids. Indian Fry Bread From: Roberta Garner Oil for frying 1 cup Quick Mix ½ cup SGWW pastry flour ¼ tsp salt about 1/3 c water or milk Heat oil in deep skillet. Mix Quick Mix, flour and salt in a bowl. Mix well. Add enough milk or water to make a soft dough. On lightly floured surface, knead dough about 12 times. Divide dough into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6 wedges. Fry in hot oil 2 to 3 min until brown on both sides. Drain on paper towels. 12 wedges. Crispy Bread Sticks From: Roberta Garner 1 cup Quick Mix ¼ cup SGWW pastry flour ¼ tsp salt About ¼ milk or water Preheat oven to 400. Lightly grease a baking sheet.. In bowl combine Quick mix, flour and salt. Mix well. Add water or milk to form a dough. Knead 12 times or until dough is smooth. Shape into pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll in sesame or poppy seed if desired. Bake about 20 minutes or until brown and crips. For extra chropness, turn oven off and leace in ove 5 to 10 more minutes. Makes about 6 breadsticks. Drop Biscuits From: Roberta Garner 3 cups Quick Mix ¾ cup milk or water Preheat oven to 450. Grease a baking sheet. Combine Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12 biscuits Variations; Add 1/3 c grated cheese and chopped parsley, chives or herbs to taste. Substitute Buttermilk for water or milk Drop by tablespoons over the top of chicken or beef stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook over medium heat 10 minutes more until cookd through. Spoon over top of hot, fruit or berries and bake in an 8 inch pan about 20-25 minutes. Sausage Cheese Balls From: Roberta Garner 1 ½ cups Quick Mix 1 lb grated cheese 1 lb lean ground pork sausage or hot ground sausage. Preheat oven to 350. Combine ingredients until dough sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain on paper towels. Serve warm with toothpicks. Self Crust Cheese Tart From: Roberta Garner Paprika 1 cup grated Swiss cheese 4 strips bacon, cooked and crumbled 3 eggs ¼ tsp salt ¼ tsp nutmeg 1 ½ cups milk 1 tsp instant minced onion 1/3 c Quick Mix Preheat oven to 325. Generously butter a 9 inch pie plate. Sprinkle paprika over bottom and sides of plate. Layer Swiss cheese and bacon in bottom. Combine eggs, salt nutmeg, milk, onion and quick mix in blender. Blend on meduim speed aboout 1 min until thoroughly mixed. Pour over chees and bacon in plate. Bake 30-40 min, until toothpick inserted in center comes out clean. Serve hot. Make 6 servings. ------------------------------------------------------- Yogurt With all the talk about yogurt and such, I thought I would give you all this recipe that I use for yogurt. I have had it for years and have use all kinds of flavorings for it. It is my favorite. It is a little stronger in flavor than you might be used to, and not as thick, but my family never buys yogurt,we like this one too much. You might give it a try. I just mix it up in a large mixing bowl and stick it in the oven. I used plain yogurt from the store for the first batch, then just save some of the yogurt each time to use for the culture for each batch after that. Turns out great. 3 c non-instant milk 3 c warm water 13 oz can evaporated milk 6 oz plain yogurt Mix ingredients in ½ gallon bowl or crock. Water should be warm to touch but not to hot. Culture will die at temps over 120°. Preheat oven to 275°. Turn off oven and place bowl inside. Close oven door and do not disturbe for 10-12 hours. Refigerate for 2-3 hours. Flavor with jam or jelly. Amana Cole Slaw Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 4 1/4 cups cabbage -- shredded 1/2 cup celery -- finely diced 1/4 cup onion -- finely diced 1/2 cup mayonnaise -- sugar-free 1/4 teaspoon lemon pepper 2 teaspoons prepared horseradish sugar substitute -- to = 2 T. sugar 1 tablespoon white vinegar 1 teaspoon celery seed In medium bowl combine cabbage, celery and onion. In small bowl combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar and celery seed. Add to cabbage mixture. Mix well to combine. Cover and chill at least1 hour. NOTE: An additional 3/4 cup shredded cabbage was included in place of ¾ cup shredded carrot in original recipe. Source: "Healthy Exchanges newsletter, March 94, p. 4" David's Oat Bran Muffins Recipe By :David Liederman Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups oat bran (or dry oatmeal, not instant) 1/3 cup flour (stone ground whole wheat -- my subst.) 1/4 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1 1/4 cups milk 2 large egg whites 5 ounces all-fruit strawberry spread -- no sugar 3/4 cup dried apricots -- chopped -- OPTIONAL (It is important to bake the muffins immediately upon mixing the ingredients, or else the batter will turn to sludge before your eyes.) Preheat the oven to 350 deg. F. Spray muffin pan with nonfat cooking spray. Combine all the dry ingredients. Mix in all the remaining ingredients. This is a very wet batter, and you need not worry about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes or until the muffins are brown and firm. Makes 12 muffins, 1 muffin per serving. NOTE: You may use use other flavors besides strawberry all-fruit spread. This will be 1/2 a 10-ounce jar. Source: "David's Delicious Weight-Loss Program, p. 261-262" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Ham and Asparagus Lasagna Recipe By :JoAnna Lund Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups evaporated skim milk 3 tablespoons flour (stone ground whole wheat pastry flour - my subst.) 1/2 teaspoon garlic -- dried minced 1 teaspoon Italian seasoning 1/4 teaspoon black pepper 1 1/4 cups noodles (whole wheat -- my substitution) -- uncooked measurement, cook, rinse & drain 6 ounces ham, extra lean -- finely diced 2 cups asparagus -- fresh or frozen, cooked & drained 3 ounces mozzarella cheese, reduced-fat -- shredded Preheat oven to 350 deg. F. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine evaporated skim milk and flour. shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add garlic, Italian seasoning, and black pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Layer half of noodles into prepared baking dish. Spoon half of white sauce over noodles. Sprinkle half of ham and asparagus over sauce. Top with half of mozzarella cheese. Repeat layers. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Review: I love this. The sauce is out of this world! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Joe's Salad Dressing Recipe By :Joe Mento Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon wine vinegar 1 clove garlic clove -- fresh, pressed 1/2 teaspoon mustard 1/2 teaspoon anchovy paste 1/2 teaspoon oregano -- crushed 1/2 teaspoon basil leaves -- crushed Combine all ingredients in small shaker. Pour over salad and toss. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meat Marinade Recipe By : Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- salt -- to taste pepper -- to taste 1/4 cup olive oil 2 tablespoons wine vinegar 4 teaspoons Worcestershire sauce 2 cloves garlic -- fresh, crushed 2 teaspoons salt pepper -- to taste 1 teaspoon celery salt Rub meat with salt & pepper. Combine the rest of the ingredients in a large Ziploc baggie. Mix well. Add meat. Turn. Chill 2 or more hours (more is better), turning occasionally. Meat may be charcoaled or broiled. This makes enough marinade for 1 pound of meat, whether chops, steak, or fillet. REVIEW: Once you taste steaks marinated in this, if you then try to eat plain steaks, you'll be disappointed. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Hollandaise Sauce, Mock Mayonnaise, Mock Bearnaise Recipe By :Deanie Comeaux Bahan Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces cream cheese, Kraft Philadelphia fat free 3 tablespoons yogurt 1 1/2 tablespoons lemon juice dash salt -- to taste dash pepper -- to taste Mix all ingredients in a food processor or blender until smooth. In a double boiler, cook over simmering water until hot and thick. Serve immediately or refrigeraate and serve cold. Stir before using. Variations: MOCK MAYONNAISE: add a little Dijon mustard and a little sugar substitute. (I didn't cook this, just blended.) MOCK BEARNAISE: add a little tarragon and green onion. NOTES: Original recipe called for Neufchatel cheese and low fat yogurt. REVIEW: This was good. Here's a possibility for sugar-free fat-free mayo. I only put in 1/2 packet of sugar substitue for the mock mayo & it wasn't enough. Next time I'll use a whole packet. (Guess there was more sugar in Kraft fat-free mayo than I thought.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Deviled Eggs Recipe By :Judy Mento Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 whole egg -- hard boiled 1/2 cup mayonnaise -- sugar-free 1 teaspoon onion powder 1 teaspoon cider vinegar 2 teaspoons mustard 1/2 teaspoon salt 1/4 teaspoon pepper 1 packet Equal sweetener, 1 pkt. dash paprika Cut eggs in half. Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top. Yield: "8 whole" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Mixed Vegetable Soup Recipe By :Judy Mento Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup tomato juice 1/4 cup onion -- chopped 2 cups cabbage -- shredded 16 ounces tomatoes, canned -- with juice, chopped 16 ounces green beans, canned -- with juice 1/8 teaspoon salt 2 teaspoons chicken bouillon granules 2 cups water Combine all ingredients in saucepan. Simmer until vegetables are tender. NOTE: Add other allowed vegetables as desired. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Spinach Salad Recipe By :JoAnna Lund Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups spinach leaves -- fresh, torn, stems removed 2 whole eggs, hard-boiled -- chopped 2 tablespoons bacon bits -- real bacon 1/4 cup lemon juice 1/4 cup cider vinegar sugar substitute -- to = 1/4 cup sugar 2 tablespoons soy sauce, low sodium In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once. Serves 4 (1 1/2 cups) VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added). NOTE: This dressing is good on other salads as well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick and Easy Hollandaise Recipe By :Robert C. Atkins & Veronica Atkins Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup butter 2 whole egg yolks 1 tablespoon lemon juice salt -- to taste cayenne pepper -- to taste nutmeg -- to taste, optional Heat the butter in a saucepan over low heat until gently bubbling. Meanwhile, place the egg yolks in a flender or food processor and blend for a few seconds. With the motor running, add the lemon juice, salt, cayenne, and nutmeg, if using. Slowly add the melted butter in a thin stream and blend for 10 seconds, or until thickened and smooth. REVIEW: Yum! Imagine with Canadian bacon, poached eggs, on Jo Mudge's biscuit. Yield: "1/2 cup" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Creole Green Beans Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup onion -- chopped 2 tablespoons bacon bits -- real bacon 1 3/4 cups stewed tomatoes (no sugar added) -- with juice sugar substitute -- to = 1 T. sugar 4 cups green beans, canned -- drained In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Stir in bacon bits, undrained stewed tomatoes, and sugar substitute (suitable for cooking). Add green beans. Mix well to combine. Lower heat. Continue cooking until heated through, about 5 minutes, stirring often. Yield: "6 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Meat Loaf Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces ground 90% lean turkey or beef 10 ounces spinach, frozen -- chopped, thawed, drained 6 tablespoons bread crumbs (stone ground whole wheat - my subst.) -- fine, dried 2 teaspoons Italian seasoning 1 3/4 cups tomato sauce -- sugar-free sugar substitute -- to = 2 tsp. sugar 3/4 cup mozzarella cheese (3 oz.), reduced-fat -- shredded Preheat oven to 350 deg. F. In a large bowl, combine meat, thoroughly drained spinach, bread crumbs, 1 tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well with hands to combine. Pat mixture into an 8 x 8 - inch baking dish sprayed with butter-flavored cooking spray. Bake 30 to 35 minutes. In a medium bowl, combine remaining tomato sauce, remaining 1 tsp. Italian seasoning, sugar substitute (suitable for cooking), and mozzarella cheese. Spoon sauce mixture evenly over meatloaf. Continue baking 15 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. - - - - - - - - - - - - - - - - - - - Assorted Recipes 2 - Judy * Exported from MasterCook * Giant Home-Style Cookie Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole dates -- chopped -- OPTIONAL 2 tablespoons water -- very hot 3 tablespoons flour, whole-grain wheat Alba subtitute (vanilla): 1/3 cup nonfat dry milk powder 1 teaspoon vanilla -- (added to liquid) 3 packets Sweet 'n Low® sweetener Remaining Ingredients: 1/2 teaspoon brown SugarTwin 1 teaspoon butter 1/2 teaspoon baking powder 1 packet Sweet 'n Low® sweetener 1/4 teaspoon apple pie spice Preheat oven to 350 deg. F. Spray nonstick cookie sheet with non-stick cooking spray. In a cereal-sized bowl, combine dates (if using) and hot water. Let stand 2 to 3 minutes. Add flour, Alba substitute, and remaining ingredients and mix well. Dough will be sticky. Pat onto prepared cookie sheet forming a circle. Bake at 350 deg. F. for 10 to 12 minutes. Serves 1. NOTES: This is good for Breakfast. I use scissors to chop the dates. - - - - - - - - - - - - - - - - - - - Per serving: 313 Calories (kcal); 5g Total Fat; (12% calories from fat); 12g Protein; 58g Carbohydrate; 14mg Cholesterol; 425mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Mocha Shake Recipe By :original recipe, without coffee, by JoAnna Lund Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water -- cold 2/3 cup nonfat dry milk powder 4 teaspoons cocoa -- unsweetened 1 tablespoon Equal for Recipes -- or 9 pkts. Equal, or to taste 2 teaspoons coffee powder, decaffeinated -- or to taste 1 cup ice -- crushed Combine ingredients. Blend. Serves 2. NOTES: Can leave out coffee, if just want a chocolate shake. Source: "original recipe from The Wonders of Nonfat Dry Milk Powder Cookbooklet, pp. 32-33" - - - - - - - - - - - - - - - - - - - Per serving: 94 Calories (kcal); 1g Total Fat; (5% calories from fat); 9g Protein; 18g Carbohydrate; 4mg Cholesterol; 135mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates * Exported from MasterCook * Mom's Stove-Top "Baked" Beans Recipe By :Judy Mento Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup onion -- chopped 15 1/2 ounces great northern beans, canned -- rinsed and drained 2 tablespoons tomato paste -- sugar-free 1 tablespoon Log Cabin Sugar Free Low Calorie Syrup, with Splenda 1 packet Sweet 'n Low® sweetener dash onion powder 1/8 cup Hormel Real Bacon Bits -- or cooked bacon, chopped 1 tablespoon Worcestershire sauce 1 tablespoon brown sugarTwin 1/4 cup ketchup -- sugar free dash liquid smoke flavoring -- optional Spray nonstick pan with nonstick cooking spray. Cook onion until golden. Add other ingredients. Cook 10 to 15 minutes on low heat, or until sauce cooks down somewhat into beans, stirring occasionally. Serves 3. - - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 2g Total Fat; (6% calories from fat); 14g Protein; 44g Carbohydrate; 3mg Cholesterol; 556mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Peanut Butter Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons onion -- diced 2 tablespoons celery -- diced 1/2 cup chicken broth 1/2 cup water 1 tablespoon peanut butter, chunky -- sugar free 3 whole tomatoes, canned -- no sugar added,chopped dash salt dash pepper dash hot pepper sauce Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine. Serves 1. Source: "Weight Watchers Favorite Recipes, p. 41" - - - - - - - - - - - - - - - - - - - Per serving: 187 Calories (kcal); 9g Total Fat; (40% calories from fat); 10g Protein; 21g Carbohydrate; 0mg Cholesterol; 970mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates * Exported from MasterCook * Spinach Bake Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 ounces spinach, frozen -- thawed and drained 1 cup sour cream, Land O Lakes fat free 1 packet onion soup mix -- (39 grams) Preheat oven to 350 deg. F. Spray baking dish with non-stick cooking spray. Mix all the ingredients together. Bake for approx. 45 minutes. Serves 8. - - - - - - - - - - - - - - - - - - - Per serving: 73 Calories (kcal); 1g Total Fat; (7% calories from fat); 7g Protein; 12g Carbohydrate; 5mg Cholesterol; 582mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Sweet Potato Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dry ingredients: 1 3/4 cups flour, whole-grain wheat 1/2 teaspoon salt 4 teaspoons baking powder Wet Ingredients: 2 whole eggs -- beaten 2/3 cup milk, skim 1 cup sweet potato, mashed -- cooked 3 tablespoons Log Cabin Sugar Free Low Calorie Syrup, with Splenda -- or apple juice concentrate 2 packets Sweet 'n Low® sweetener 3 tablespoons butter -- melted Remaining Ingredients: 1/3 cup sunflower seeds 1/3 cup dates -- chopped, OPTIONAL Preheat oven to 400 deg. F. Spray 12 cup nonstick muffin tin with nonstick cooking spray. Combine dry ingredients. In separate bowl, combine wet ingredients. Add wet ingredients to dry ingredients, stirring just until blended. Stir in remaining ingredients. Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20 to 25 minutes, or until toothpick inserted into muffin comes out clean. Serves 12, 1 muffin each. Source: "original recipe from www.Drkoop.com" Yield: "12 muffins" - - - - - - - - - - - - - - - - - - - Per serving: 162 Calories (kcal); 6g Total Fat; (31% calories from fat); 5g Protein; 24g Carbohydrate; 39mg Cholesterol; 321mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates * Exported from MasterCook * Sweet Potato Fritters Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sweet potatoes -- peeled & coarsly shredded 3 large eggs 3 tablespoons flour, whole-grain wheat -- SGWW 1 small onion -- coarsely shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil -- for frying Spread potatoes and onion on a clean dish towel; roll up twisting towel to absorb moisture. In a a bowl whisk eggs, flour, salt and pepper until smooth. In a large nonstick skillet, heat about 1/4 cup oil over medium heat. Mix sweet potato with egg mixture and drop to form 6 to 8 pancakes. Cook until golden on one side; turn; cook until golden on other side. Serves 6 - 8. Source: "recipe originally posted by Ben on Sweetalk" - - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 12g Total Fat; (53% calories from fat); 4g Protein; 18g Carbohydrate; 94mg Cholesterol; 213mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Rice-Stuffed Chicken 2 cloves garlic, minced 2 tablespoons chopped walnuts (optional) 1/2 teaspoon dried sage 1/4 teaspoon black pepper 2 cups cooked brown rice 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4-inch thick For the gravy: 2 tablespoons minced yellow onion 2 tablespoons Stone Ground Whole Wheat flour 1/2 cup reduced-sodium chicken broth Preheat oven to 375*F. Spray a medium baking dish with vegetable cooking spray. To prepare gravy, spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add onion. Cook, stirring, until tender, about 5 minutes. Add flour. Cook, stirring, for 2 minutes. Add broth. Cook, stirring, until thickened, about 2 minutes. Set aside. Spray another medium nonstick skillet with cooking spray. Heat skillet over medium heat. Add garlic, walnuts, sage, and pepper. Cook, stirring, for 2 minutes. Stir in rice. Spoon rice mixture evenly over each breast half. Roll up tightly. Place rolls, seam-sides down, in prepared dish. Pour gravy evenly over top. Bake until cooked through, about 30 minutes. Serve immediately. Makes 4 servings. (Brown rice & SGWW flour substituted for white variety.) > This is the main course for our traditional Christmas eve dinner. > Gravy left in pan is good over Mock Mashed Potatoes. > > SPECIAL GREEN BEANS > > 1 can cut green beans, undrained > 1 can mushrooms, drained > 1 2-oz. jar pimientos, diced > dash lemon juice > dash onion flakes, or to taste > 1 chicken bouillon cube or packet > dash garlic powder > > Combine and simmer to let flavors mingle. > > -- > Judy Mento > mailto:wisp@lcc.net Sugar Free Cheesecake - Crustless 2 - 8 oz. Cream Cheese 18 Pkg. Equal 2 Eggs 1 Tsp. Vanilla 1/2 C. Chopped Pecans (Optional) Mix all ingredients together. Spray glass pie dish with pam. Bake 10 minutes at 325 degrees. Enjoy! Lisa Showalter Here's the recipe as printed in the newspaper: Parmesan Tomato Slices 2 large or 3 medium tomatoes, sliced 1/2 inch thick 1/4 cup dairy sour cream 1/4 cup mayonnaise or salad dressing 1 tsp. lemon juice 1/4 cup grated Parmesan cheese 1. Place tomato slices on a microwave-safe plate, overlapping slices if necessary. 2. Stir together sour cream, mayonnaise and lemon juice. Spread a thin layer on top of tomato slices. 3. Sprinkle with Parmesan cheese. 4. Cook, uncovered, on High (100 percent power) for 2.5 to 4.5 minutes or until heated through. Makes 4 servings One last hint: I made these last Sunday without the sour cream ('cause I didn't have any) and they were great. So, in a last minute pinch, just slap some mayo on some tomato slices, sprinkle with Parmesan cheese, nuke 'em for a few minutes and Ta-DAH. They'll think you're a genius. :-) Bev Brown Camper1319 Gazpacho 3 peeled tomatoes 1 1/2 peeled cucmbers 1/4 c. chopped green pepper (I used red) 1/3 c. chopped onion 8 oz. tomato juice 1/4 c. dry red wine 1 1/2 t. worcestershire sauce 1/4 t. dry mustard 1 T veg. oil (I used olive oil) 1 1/2 cloves minced garlic Dash of Tabasco (I used several dashes - I like it hot!) Dash salt and pepper Dash lime juice (I used a liberal dash) Chop solids in a blender, add liquids and spices. Serve cold on a hot summer day. Flavors deeped with time. Liza in AL Judy Mento wrote: > BAKED CHICKEN > > 1 chicken, cut into pieces (or 6 large pieces) > recipe substitution for 1 can condensed cream of mushroom soup > 1 cup cream > salt > garlic salt > paprika > chopped parsley > parsley sprigs > > Sprinkle chicken with salt, garlic salt, and paprika. > Put in shallow baking pan (in one layer). > Mix the soup and the cream. Pour it on the chicken. > Sprinkle the top with chopped parsley. > Bake it uncovered at 350 deg. 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Ÿ’’-Ÿ’’@Ÿ’’`Ÿ’’{Ÿ’’žŸ’’ Ÿ’’¶Ÿ’’øŸ’’ļŸ’’3 ’’4 ’’5 ’’6 ’’o ’’p ’’ ’’Ó ’’Ł ’’”’’%”’’i”’’m”’’n”’’x”’’·”’’æ”’’¢’’ ¢’’O¢’’Q¢’’™¢’’š¢’’ ¢’’ć¢’’)£’’*£’’4£’’s£’’t£’’.oŹuŹvŹ¾ŹĄŹĖ ĖPĖXĖ—Ė”Ė¢Ė¦ĖźĖšĖ6Ģ<Ģ€ĢŸĢ ĢŁĢŚĢŪĢÜĢ ĶWĶYĶoĶqĶ”Ķżżżżżżżżżżżżżżżżżżżżżżżżżżżżż”ĶÆĶĻĶāĶĪ'Ī<Ī>ĪjĪlĪqĪ~Ī”Ī•Ī·ĪøĪĻĪŻĪäĪóĪĻĻ\Ļ{Ļ|Ļ‹ĻŒĻĻ˜Ļ£Ļżżżżżżżżżżżżżżżżżżżżżżżżżżżżż~Ī”Ī•Ī·ĪøĪĻĪŻĪäĪóĪĻĻ\Ļ{Ļ|Ļ‹ĻŒĻĻ˜Ļ£Ļ½Ļ¾ĻÕĻÖĻ Š#ŠHŠ[ŠzŠ{ŠĮŠÅŠŅŠÓŠŃŃ>Ń?ŃbŃcŃ«ŃÆŃĒŃČŃŁŃŚŃŅ)ŅüłöóšķźēäįŽŪŲÕŅĻĢÉĘĆĄ½ŗ·“±®«Ø„¢Ÿœ™–“Š‡„~{xuńš’’5›’’6›’’G›’’H›’’`›’’d›’’¬›’’­›’’Š›’’ћ’’ņ›’’ų›’’<œ’’=œ’’Jœ’’Nœ’’”œ’’•œ’’“œ’’Ēœ’’ģœ’’’’9’’:’’Q’’R’’l’’w’’‚’’ƒ’’„’’“’’”’’³’’ś’’ū’’ž’’+ž’’2ž’’@ž’’Wž’’Xž’’zž’’{ž’’‘ž’’.£Ļ½Ļ¾ĻÕĻÖĻ Š#ŠHŠ[ŠzŠ{ŠĮŠÅŠŅŠÓŠŃŃ>Ń?ŃbŃcŃ«ŃÆŃĒŃČŃŁŃŚŃŅ)ŅqŅżżżżżżżżżżżżżżżżżżżżżżżżżżżżż)ŅqŅwŅ¼ŅÅŅÓÓÓÓÓ$Ó%Ó7ÓMÓvÓ‹ÓžÓ²ÓŠÓćÓŌŌWŌlŌ”Ō•ŌÜŌÕÕÕÕ"Õ#Õ3Õ5ÕfÕ§ÕµÕ¼ÕŹÕŌÕęÕ÷ÕłÕ1Ö]ֽ֔ÖńÖ×××üłöóšķźēäįŽŪŲÕŅĻĢÉĘĆĄ½ŗ·“±®«Ø„£££££££££££££££££££££˜’’ ˜’’ ˜’’3˜’’z˜’’{˜’’£˜’’ø˜’’ń˜’’ ™’’,™’’?™’’]™’’q™’’„™’’™™’’Ā™’’Ų™’’ź™’’ė™’’ō™’’õ™’’š’’ š’’ š’’Jš’’Sš’’˜š’’žš’’ęš’’3qŅwŅ¼ŅÅŅÓÓÓÓÓ$Ó%Ó7ÓMÓvÓ‹ÓžÓ²ÓŠÓćÓŌŌWŌlŌ”Ō•ŌÜŌÕÕÕÕżżżżżżżżżżżżżżżżżżżżżżżżżżżżż 1c Oatmeal 1c Bran Flakes 1 egg 1 egg white 3/4 c applesauce 2T Olive Oil 1T Baking Powder 1t Baking Soda 1/2 c Yogurt 1/2 c skim milk 1/2 t salt (scant) 1/2 orange (whole orange processed including peel) 1/4 c Dried Apricots (chopped) 1/2 c. Sugar Substitutes (Mixed Splenda, Fructose - I realize that this isn't a substitute, Sugar Twin Brown or whatever you like) 1/2 t Cinnamon 1/4 t Nutmeg Mix Oatmeal and Bran with all wet ingredients and allow to sit. Mix all other ingredients. Then combine and bake Ų–N™ģš.œŠ B„˜ŒŹŒt’ŗ’B™˜™¬›°›ģ›„<„ę¬d®€°ź°ģ°4ŗfŗˆæĆÅrÅ"Ė~Ķ€Ķ°Ķ²ĶxÕzÕ®ÜČÜnāŲāĄäåŚēöēxėķĄķŚķ¤šĪšņvņ ņ8ólõÄųąųŚüżŽżh’Ģ4<ŒŽ¶®VzJ „ † ² V € š ¢ Ō ØźpÖtv²źżżżżżż÷żżż÷żżżżżńżżżżżżżżżķżżżżėżåįżķżįżķįżķåżįżįżŻżżżńżB*CJB* CJ 5B* CJ66CJ 5B*CJ 5B*CJCJW°‚. °ĘA!°‰"°‰#‰$n%°Charles' Muffins Here are my muffins and no! Please don't use 1/2 cup of sweet and low or you'll be like those rats they used back in the 70's to test saccharin! You could use 1/2 cup of real sugar if you wanted to. I used about ¼ cup of fructose the first time I made them and made up the difference with Sugar Twin brown and Splenda (all of which measure just like sugar).Fructose is 1/3 sweeter than sugar, so my muffins were pretty sweet That first time....I like them! CMS 1c SGWW Flour 1c Oatmeal 1c Bran Flakes 1 egg 1 egg white 3/4 c applesauce 2T Olive Oil 1T Baking Powder 1t Baking Soda 1/2 c Yogurt 1/2 c skim milk 1/2 t salt (scant) 1/2 orange (whole orange processed including peel) 1/4 c Dried Apricots (chopped) 1/2 c. Sugar Substitutes (Mixed Splenda, Fructose - I realize that this isn't a substitute, Sugar Twin Brown or whatever you like) 1/2 t Cinnamon 1/4 t Nutmeg Mix Oatmeal and Bran with all wet ingredients and allow to sit. Mix all other ingredients. Then combine and bake for 20-25 minutes on 375. Makes 12 muffins. Approx. 150 calories/muffin. WHOLE WHEAT PIE CRUST This makes and excellent pie crust. Thanks for the recipe for the STRAWBERRY PIE. It is better than any pie I ever had(with the crust below). 1 cup Whole Wheat pastry flour 1/2 tsp salt 1/3 cup + 1 Tblspn shortening 2 to 3 tblspns milk Combine flour and salt. Cut in shortening until size of tiny peas. Sprinkle with water, 1 tblspn at a time, and toss until dough cleans side of bowl. Shape into ball. Roll out on floured surface to form a circle a bit larger than an inverted pie dish. Fold pastry over rolling pin and ease into pie dish. Trim edge slightly larger than rim of dish. Thoroughly prick bottom and sides of pastry. Microwave on high for 5 to 6for 20-25 minutes on 375. Makes 12 muffins. Approx. 150 calories/muffin. WHOLE WHEAT PIE CRUST This makes and excellent pie crust. Thanks for the recipe for the STRAWBERRY PIE. It is better than any pie I ever had(with the crust below). 1 cup Whole Wheat pastry flour 1/2 tsp salt 1/3 cup + 1 Tblspn shortening 2 to 3 tblspns milk Combine flour and salt. Cut in shortening until size of tiny peas. Sprinkle with water, 1 tblspn at a time, and toss until dough cleans side of bowl. Shape into ball. Roll out on floured surface to form a circle a bit larger than an inverted pie dish. Fold pastry over rolling pin and ease into pie dish. Trim edge slightly larger than rim of dish. Thoroughly prick bottom and sides of pastry. Microwave on high for 5 to 6 minutes or until dry and blistery. Cool before filling. Fred Bucheit Spinach Beef Bake 1-1/2 pounds ground beef 1/2 cup finely chopped onion ( I used a whole onion) 2 eggs 1 pkg. (10 oz) frozen chopped spinach, thawed and squeezed dry ( I sauteed mine a bit to soften and season it) 4oz can mushroom stems and pieces ( I added some fresh sauteed mushrooms also) 4 oz crumbled feta or shredded Monterey Jack cheese (I used almost the double this amount of cheese-monterey jack) 1/4 cup Parmesan cheese 1-1/2 tsp garlic powder ( I added some fresh minced garlic also) Salt and pepper to taste 1 to 2 tbsp butter or margarine, softened. In a skillet over medium heat cook beef and onion until meat is no longer pink; drain. In a bowl, beat eggs. Add spinach and mushrooms; mix well. Stir in cheeses, garlic powder, salt /pepper and beef mixture; mix well. Drizzle with buter. Bake uncovered at 375 for 25-30 minutes. Dana in New Orleans Easy Cheese Sauce 2 parts Velveeta cheese 1-1 1/2 parts cream cheese a little milk to thin the mixture Combine ingredients and heat in the M/W, stirring as necessary . I served mine on steamed fresh cauliflower. It's also great on the meatloaf made with oatmeal. DeAnna (from TX) Oat Bran & Blueberry Muffins: From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum husks) 1/4 c. firmly packed brown sugar (equiv. of Sweet N Low brown sugar sub) 2 t baking soda 1 c. low-fat plain yogurt (silken tofu diluted with water, 1 c.) 2 egg whites, slightly beaten 1/4 c. skim milk (1/4 c. no sugar added soy milk) 1/4 c. honey (equiv. of Sweet n Low) 2 T. vegetable oil (2 T. unsweetened applesauce) 1 t. grated lemon peel 1/2 c. fresh or frozen blueberries Heat oven to 425. Line 12 medium muffin cups with paper baking cups. Combine dry ingredients. Combine remaining ingredients except bluberries and add to dry ingredients. Stir until just moistened and add blueberries. Fill each cup 3/4 full. Bake 18-20 minutes or until tops are golden. These muffins are *very* dense because they don't rise. I freeze them and defrost when I need one. Don't expect these to be like those yummy bluberry muffins you can get at the bakery! I calculated each muffin to have a carb count (subtracting fiber from carbs) of 9. Zucchini Bread From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 1 1/3 whole wheat flour (1 1/3 c spelt flour) 2/3 c. oat bran 1/2 c. sugar (I left this out by mistake, but liked it anyway) 1 T. nonfat dry milk 2 t. baking powder 1/2 t. cinnamon 3 large egg whites 1 c. buttermilk (see NOTE) 1 medium zucchini, shredded (about 1 1/2 c.) Heat oven to 425. Lightly grease a 9x5 loaf pan or two mini loaf pans.(I used a small bundt cake pan and baked it a shorter amount of time). Whisk together dry incredients. Mix together wet ingredients,*including*zucchini. Stir wet ingredients into dry until just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40 minutes or until done. Let cool in pan on a rack for 15 min. Remove from pan and let cool completely. Store in freezer bag in fridge or freeze (I left mine out and it went rancid in one day!). NOTE: If you don't want to buy buttermilk, you can make it by putting 1 T lemon juice in a measuring cup and adding milk (I used skim) and letting it sit for 5 minutes (stir before using). I made this today as muffins - baked them at 350 for 25 min. I also made the spinach muffins and substituted 1 c. TVP and 1 c. shredded zucchini for the artichoke hearts. They are good, but they don't rise at all. They need to bake longer than 25 minutes - maybe 35. Queen Anne Chocolate Truffles: Sugar-Free/Diabetic 8 oz. Unsweetened Baking Chocolate; Finely Chopped 2/3 Stick Sweet Butter; Cut into Small Pieces 1/4 Cup Brewed Coffee or Water 1 Vanilla Bean; Split, Seeded and Hull Reserved 2 Egg Yolks; Slightly Beaten 1 Cup "Equal Spoonful" Sweetener 1 1/3 Cup "Equal Spoonful" Sweetener; Used as a Dusting Powder 1/4 Cup Unsweetened Cocoa Powder Put chocolate, butter, coffee or water, egg yolks and vanilla bean into a microwave safe cooking dish. Mix slightly to moisten chocolate. Microwave on 50% power for 3-minutes. Stir to dissolve lumps. Please note that additional time may be used at 20-second intervals on 50 % power if chocolate needs more time to melt. Stir in "Equal Spoonful" sweetener and combine well. Spoon onto small pan lined with waxed paper. Spread evenly and remove vanilla bean. Place in refrigerator until semi-firm. Save the reserved vanilla bean hull for another recipe. Prepare dusting p.WbWŽW€XĘYģY£ZK[L[e[f[|[š\ü\„^•^«^{``„`»bÉbßbÓcßc^ese‰e–f­fĆf’h?i•k–kmĖoĢo×Bˆ˜Źt–ŗ–B˜¬Ÿ°ŸģŸ©<©ę°d²€“ź“ģ“4¾f¾ˆĆĒÉrÉ"Ļ~Ń€Ń°Ń²ŃxŁzŁ®ąČąnęŲęĄčéŚėöėxļńĄńŚń¤ōĪōövö ö8÷żśśśōīśźśęśęśęśźśęśęśżśżśśśśąśśśąśśśśśŚśśśśśśśśśęś 5B*CJ 5B*CJ6CJB* CJ 5B* CJ 5B* CJCJ6V°‚. °ĘA!°‰"°‰#‰$n%°Charles' Muffins Here are my muffins and no! Please don't use 1/2 cup of sweet and low or you'll be like those rats they used back in the 70's to test saccharin! You could use 1/2 cup of real sugar if you wanted to. I used about ¼ cup of fructose the first time I made them and made up the difference with Sugar Twin brown and Splenda (all of which measure just like sugar).Fructose is 1/3 sweeter than sugar, so my muffins were pretty sweet That first time....I like them! CMS 1c SGWW Flour 1c Oatmeal 1c Bran Flakes 1 egg 1 egg white 3/4 c applesauce 2T Olive Oil 1T Baking Powder 1t Baking Soda 1/2 c Yogurt 1/2 c skim milk 1/2 t salt (scant) 1/2 orange (whole orange processed including peel) 1/4 c Dried Apricots (chopped) 1/2 c. Sugar Substitutes (Mixed Splenda, Fructose - I realize that this isn't a substitute, Sugar Twin Brown or whatever you like) 1/2 t Cinnamon 1/4 t Nutmeg Mix Oatmeal and Bran with all wet ingredients and allow to sit. Mix all other ingredients. Then combine and bake for 20-25 minutes on 375. Makes 12 muffins. Approx. 150 calories/muffin. WHOLE WHEAT PIE CRUST This makes and excellent pie crust. Thanks for the recipe for the STRAWBERRY PIE. It is better than any pie I ever had(with the crust below). 1 cup Whole Wheat pastry flour 1/2 tsp salt 1/3 cup + 1 Tblspn shortening 2 to 3 tblspns milk Combine flour and salt. Cut in shortening until size of tiny peas. Sprinkle with water, 1 tblspn at a time, and toss until dough cleans side of bowl. Shape into ball. Roll out on floured surface to form a circle a bit larger than an inverted pie dish. Fold pastry over rolling pin and ease into pie dish. Trim edge slightly larger than rim of dish. Thoroughly prick bottom and sides of pastry. Microwave on high for 5 to 6 minutes or until dry and blistery. Cool before filling. Fred Bucheit Spinach Beef Bake 1-1/2 pounds ground beef 1/2 cup finely chopped onion ( I used a whole onion) 2 eggs 1 pkg. (10 oz) frozen chopped spinach, thawed and squeezed dry ( I sauteed mine a bit to soften and season it) 4oz can mushroom stems and pieces ( I added some fresh sauteed mushrooms also) 4 oz crumbled feta or shredded Monterey Jack cheese (I used almost the double this amount of cheese-monterey jack) 1/4 cup Parmesan cheese 1-1/2 tsp garlic powder ( I added some fresh minced garlic also) Salt and pepper to taste 1 to 2 tbsp butter or margarine, softened. In a skillet over medium heat cook beef and onion until meat is no longer pink; drain. In a bowl, beat eggs. Add spinach and mushrooms; mix well. Stir in cheeses, garlic powder, salt /pepper and beef mixture; mix well. Drizzle with buter. Bake uncovered at 375 for 25-30 minutes. Dana in New Orleans Easy Cheese Sauce 2 parts Velveeta cheese 1-1 1/2 parts cream cheese a little milk to thin the mixture Combine ingredients and heat in the M/W, stirring as necessary . I served mine on steamed fresh cauliflower. It's also great on the meatloaf made with oatmeal. DeAnna (from TX) Oat Bran & Blueberry Muffins: From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum husks) 1/4 c. firmly packed brown sugar (equiv. of Sweet N Low brown sugar sub) 2 t baking soda 1 c. low-fat plain yogurt (silken tofu diluted with water, 1 c.) 2 egg whites, slightly beaten 1/4 c. skim milk (1/4 c. no sugar added soy milk) 1/4 c. honey (equiv. of Sweet n Low) 2 T. vegetable oil (2 T. unsweetened applesauce) 1 t. grated lemon peel 1/2 c. fresh or frozen blueberries Heat oven to 425. Line 12 medium muffin cups with paper baking cups. Combine dry ingredients. Combine remaining ingredients except bluberries and add to dry ingredients. Stir until just moistened and add blueberries. Fill each cup 3/4 full. Bake 18-20 minutes or until tops are golden. These muffins are *very* dense because they don't rise. I freeze them and defrost when I need one. Don't expect these to be like those yummy bluberry muffins you can get at the bakery! I calculated each muffin to have a carb count (subtracting fiber from carbs) of 9. Zucchini Bread From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 1 1/3 whole wheat flour (1 1/3 c spelt flour) 2/3 c. oat bran 1/2 c. sugar (I left this out by mistake, but liked it anyway) 1 T. nonfat dry milk 2 t. baking powder 1/2 t. cinnamon 3 large egg whites 1 c. buttermilk (see NOTE) 1 medium zucchini, shredded (about 1 1/2 c.) Heat oven to 425. Lightly grease a 9x5 loaf pan or two mini loaf pans.(I used a small bundt cake pan and baked it a shorter amount of time). Whisk together dry incredients. Mix together wet ingredients,*including*zucchini. Stir wet ingredients into dry until just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40 minutes or until done. Let cool in pan on a rack for 15 min. Remove from pan and let cool completely. Store in freezer bag in fridge or freeze (I left mine out and it went rancid in one day!). NOTE: If you don't want to buy buttermilk, you can make it by putting 1 T lemon juice in a measuring cup and adding milk (I used skim) and letting it sit for 5 minutes (stir before using). I made this today as muffins - baked them at 350 for 25 min. I also made the spinach muffins and substituted 1 c. TVP and 1 c. shredded zucchini for the artichoke hearts. They are good, but they don't rise at all. They need to bake longer than 25 minutes - maybe 35. Queen Anne Chocolate Truffles: Sugar-Free/Diabetic 8 oz. Unsweetened Baking Chocolate; Finely Chopped 2/3 Stick Sweet Butter; Cut into Small Pieces 1/4 Cup Brewed Coffee or Water 1 Vanilla Bean; Split, Seeded and Hull Reserved 2 Egg Yolks; Slightly Beaten 1 Cup "Equal Spoonful" Sweetener 1 1/3 Cup "Equal Spoonful" Sweetener; Used as a Dusting Powder 1/4 Cup Unsweetened Cocoa Powder Put chocolate, butter, coffee or water, egg yolks and vanilla bean into a microwave safe cooking dish. Mix slightly to moisten chocolate. Microwave on 50% power for 3-minutes. Stir to dissolve lumps. Please note that additional time may be used at 20-second intervals on 50 % power if chocolate needs more time to Õ"Õ#Õ3Õ5ÕfÕ§ÕµÕ¼ÕŹÕŌÕęÕ÷ÕłÕ1Ö]ֽ֔ÖńÖ×××@ˆBˆ˜‹Ų‹Ś‹ā‹ä‹Œżżżżżżżżżżżżżżżżżżżżżūżżżżżżżmelt. Stir in "Equal Spoonful" sweetener and combine well. Spoon onto small pan lined with waxed paper. Spread evenly and remove vanilla bean. Place in refrigerator until semi-firm. Save the reserved vanilla bean hull for another recipe. Prepare dusting powder by combining "Equal Spoonful" sweetener and cocoa powder in a small bowl. When truffles are firm enough to hold shape, cut into desired bite sized squares and mold into balls by hand. Roll each truffle in dusting powder. Serve at room temperature. Refrigerate to store. Ben Pork and Bean Casserole This is from the Miami Herald. I haven't tried it yet, but it looks good. Ben (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil,reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Per serving: 371 calories, 26 grams protein, 33 grams carbohydrate, 15grams fat (5 grams saturated), 37 percent calories as fat, 9.7 grams fiber, 45 milligrams cholesterol, 232 milligrams sodium. No-Bake Chocolate Dream Cookies -- Low GI Recipe By : Judy Mento Serving Size : 1 Preparation Time :0:00 1/3 cup water -- scant 1 tablespoon cocoa powder -- no sugar pinch salt 1 teaspoon butter 1 tablespoon peanut butter -- no sugar; optional 1 ounce oats, rolled (raw) (3/8 cup) 6 packets Equal sweetener 1/8 teaspoon vanilla extract 2 tablespoons nonfat dry milk powder plus 2 teaspoons nonfat dry milk powder In saucepan, combine water, cocoa, salt, butter, and peanut butter (if using). Bring to boil. Add oats, stirring constantly, cook for about 30 seconds more. Remove from heat. Add other ingredients and stir to combine. Line plate with waxed paper. Drop cookies by teaspoonfuls onto waxed paper. Set in refrigerator until firm. Makes 1 serving. NOTE: The milk powder adds some protein to this, but I think I would also eat some additional protein with this if peanut butter not added. Good for breakfast or a snack. I only make one serving at a time  this is too good. I usually prefer this without the peanut butter, but it depends on my mood. Turkey & Vegetable Bake From: Lisa Antonecchia <lisababy69@hotmail.com> I eat this on a regular basis and absolutely adore it and wanted to share it with everyone....it is even better the next day or even cold!!!! 1 - 1 1/4 lbs lean ground turkey 1 large onion chopped 3 cloves fresh garlic chopped 1 lg eggplant diced (with skin) 1 green bell pepper diced 1 red bell pepper diced 1 slice of Ekekiel 4.9 sgww bread crumbled (I usually chop the bread) 1 tsp. basil 1 24 oz can can crushed tomatoes 1/2 cup parmesan cheese Spray a large and deep frying pan with Pam and add ground turkey, onion & garlic. Saute until turkey is cooked and onions are clear. Add eggplant, green and red peppers, bread curmbs, crushed tomatoes and basil. Mix well and bring to a boil. Transfer to a large casserole dish sprayed with Pam and bake at 350 for 45 mins. After 45 mins, sprinkle parmesan cheese on top and bake another 15 mins until cheese is melted. Let cool at least 15 mins before slicing.....Make 8 servings. GRANOLA From: "Janice Francis Landry" <janfran@globetrotter.qc.ca> Mix together in a big bowl: 8 cups rolled oats 2 cups wheat flakes 1 cup sesame seeds 1 cup unsweetened coconut 1 cup wheat germ 1 cup wheat bran 1½ cup sliced almonds or lightly ground peanuts Stir together: 1 can apple juice concentrate 1½ cups unsweetened peanut butter 2 tsp cinnamon Pour the liquid ingredients over the dry ingredients, stirring to coat all the dry ingredients. Then spread thinly over cookie sheets. Bake at 350 degrees for 20 minutes, stirring halfway through. When cool, add: 1½ cups chopped dried fruit (apples, apricots, etc) Store in an air-tight container. You can really make all kinds of variations to this. Any flakes, nuts or grains will work. Instead of the apple juice concentrate, you can use apricot purée, diluted with water so it will be liquid, and leave out the chopped fruit at the end. TACO MEAT (for approx. 1.5 lbs. ground beef) 1-1/2 lbs. ground sirloin 1 smal onion, chopped fine 2 Tbsp minced garlic 1/3 cup tomato paste 1 to 1-1/2 tsp ground paprika 1-1/2 to 2 tsp chili powder Dash of thyme leaves Dash of rosemary leaves, crushed Dash of ground bay leaves Dash of ground sage Dash of oregano leaves, crushed crystalline fructose to taste, if desired (or other approved sweetener) salt and ground cayenne pepper to taste 5-6 drops Zatarrain's concentrated liquid crab boil (optional) Brown ground sirloin in skillet, add onions and garlic. Saute for 5 minutes. Add tomato paste and mix thoroughly. Add water sparingly if it begins to stick to skillet. Add remaining ingredients and simmer for 25 minutes. CATALINA DRESSING Linnet Cagnolatti - Gonzales, LA 1 cup canola oil 5 tsp crystalline fructose (or equivalent of alternate sweetener) 6 Tbsp tomato paste 1/4 cup salad vinegar 1 Tbsp dried onions 1/2 tsp salt Combine all ingredients in a blender and blend on high speed to emulsify thoroughly. Mock Potato Salad Submitted By: Vicki 2 cups steamed, drained cauliflower, cut into small chunks 2 Tbs. Weight Watcher's mayo ( 2 gram sugar per 2 Tbs., I added to reduce fat content) 2 Tbs. Hellman's mayo ( 0 grams sugar and tastes better than just WW's) 3-4 sliced green onions 1/2 tsp. dried dill 1 hard boiled egg, diced freshly cracked pepper and salt to taste Mix, chill and enjoy! :-) Pecan Crust > 1 1/2 cups chopped pecans 1 cup sugar (use combination of sugar substitutes to = 1 c. sugar) 1 egg white > Chop the pecan pieces very finely (not to dust, but finer than chopped pecans come in a package). Add sugar and mix together. In a small bowl, lightly beat the egg white just until frothy. Add enough egg white to the pecans so that the nuts hold together in a ball when squeezed in the hand. Press mixture into the bottom of pie pan or springform pan. Toast in a 350 °F oven for 10 minutes, until pecans begin to turn light brown. Remove from oven and cool before adding pie filling. Makes enough for a 9 or 10-inch springform pan. > Great for sugarless pies and cheesecakes Ben BEAN SALAD 1 can black beans, no sugar, rinsed and drained 1 T. olive oil ground cumin or garlic, to taste bermuda onion, to taste, chopped fresh cilantro, chopped squirt of fresh lemon or lime, optional Toss the beans with the olive oil and ground cumin. Add other ingredients & mix. Cover & let stand in refrigerator for flavor to develop. Good with pita chips. REFRIED BEAN SOUP 1 can fat-free refried beans, no sugar 1 can diced tomatoes 1 can chicken broth 1 small can diced green chiles Throw them all together in a pot and heat through. GRILLED SWEET BANANA PEPPERS with JACK CHEESE Submitted By: June 6 sweet banana peppers 8 oz. Monterey Jack cheese cut into 1/2 in. strips Slice peppers in half lengthwise, keeping stems intact. Remove seeds. Place on grill grid or heavy duty aluminum foil. Grill without grill lid, over medium high heat, for 5 minutes or until tender. Place cheese sticks inside of each pepper. Cook until melted, about 3 minutes. I have made them four times and have adapted the recipe as follows: Banana peppers, anaheim peppers or any other sweet pepper ( not Bell Pepper) These are elongated peppers, and not hot. Prepare peppers as above. Cut mozzarella cheese in slices small enough to fit in the pepper. Put cheese in peppers. Arrange in baking dish. (I use glass) Bake at 350 degrees for 15 minutes or until pepper is tender enough to suit you. PITA PIZZA Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray) tomato sauce, sugar free garlic powder ground oregano canned mushrooms, drained chopped onion sliced black olives Italian sausage, cooked, crumbled (I like Owen's Italian) Hormel Genoa salami** provolone cheese (Alpine Lace makes a reduced-fat version) Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1. JO's Cream Sauce From  The Wonders of Nonfat Dry Milk Powder pg. 26-27, JoAnna Lund Note: NONFAT DRY MILK POWDER The box of non-fat dry milk powder should be kept in the refridgerator after it is opened. I know that it "keeps" on the shelf, but it develops an odd nasty taste. It won't do that in the refridgerator. 1 cup nonfat dry milk powder 1 1/2 cups water 3 T. flour (stone ground whole wheat pastry flour -- my substitution) 1 tsp. dried parsley flakes 1/4 tsp. black pepper In a jar with cover, combine dry milk powder, water and flour. Cover and shake wel to combine. Add parsley flakes and black pepper. Cover and shake again. Pour mixture into medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens. Remove from heat. Use in any recipe that needs a medium cream sauce. Makes 1 ½ cups. The VARIATIONS (JoAnna's): JO's Cheesy Cream Sauce Add 3/4 cup (3 oz.) shredded reduced-fat Cheddar or Swiss cheese after pouring mixture into saucepan. Continue cooking as usual. NOTE: Great in traditional casseroles. JO's Mushroom Sauce Add 1/2 cup (2.5 oz. jar) drained canned sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. NOTE: This can be used in any recipe that calls for 1 can CREAM OF MUSHROOM SOUP. JO's Peanut Sauce Add 1/4 cup peanut butter [no sugar] and 2 tsp. reduced-sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. NOTE: Suggestions for this are to use in any oriental dish or spooned over boiled cabbage. The VARIATIONS (Judy Mento): Cream of Chicken Soup Use chicken broth in place of the water. Add diced cooked chicken, if desired. Cream of Tomato Soup Use tomato juice or tomato sauce [no sugar] in place of the water. Add oregano, sweet basil, garlic, fennel seed crushed, etc., if desired. Shrimp Salad San Joaquin Makes 4 servings 12 oz. cooked shelled and deveined small shrimp 1 cup chopped scallions (green onions) 2 Tbs. olive oil 2 or 3 small garlic cloved, minced 1- 1/3 cup chicken stock, or more as needed 1 -1/2 tsp. hot sauce 4 ounces uncooked brown rice 2 med. tomatoes, seeded and cut into thin strips 1 cup diced green bell peppers 1-1/2 tsp. salt dash pepper, or to taste garnish Italian flat-leaf parsley sprigs and thin lime slices In large glass bowl, combine shrimp, scallions, oil and garlic and toss to coat thoroughly. Cover with plastic wrap and REFRIGERATE OVERNIGHT. In 1-qt. Saucepan combine broth, hot sauce and bring to a boil., stir in rice. Cook rice, adding more chicken stock or water as necessary. Let rice cool slightly. Add tomatoes, bell peppers, salt if desired, and pepper, toss to combine. Add rice mixture to shrimp mixture, toss to combine. Cover with plastic wrap and REFRIGERATE UNTIL CHILLED, at least 1 hour. Serve garnished with parsley sprigs and lime slices. Fat-Free Sugar-Free "Cool Whip" Take 1/2 cup dry nonfat milk. Add 1/3 cup of cold water. Then put in fridge to chill for 1-2 hours. Chill beaters, too. Then beat with electric mixer until it forms peaks. Then add 1 teaspoon of vanilla (or other extract); then beat again. Then add sugar substitute to taste (try 5-6 packets to start & adjust next time). Then beat again and refridgerate until you use it. Use like Cool Whip, or you may freeze it and it tastes like vanilla ice cream. TANGY CHICKEN OF THE ISLANDS 1/2 cup vinegar 1/2 cup soy sauce 1 clove garlic, minced fine Dash of freshly ground black pepper 1 (2-3 pound) frying chicken, cut into serving pieces and skin removed Put vinegar, soy sauce, garlic, and pepper in a deep skillet. Add chicken; let marinate together at least 30 minutes. Heat to boil. Cover skillet; lower heat. Simmer about 40 minutes. Liquid will be absorbed into chicken. Serve hot or cold. NOTES: The chicken cooks up very tender and will fall right off the bone. This is a favorite because the cold chicken is great on a summer salad or in a sandwich. Pumpkin Date Nut Muffins 1 cup bran cereal (nugget-type)* 1 cup apple juice 1 1/2 cup [Stone Ground] whole-wheat flour 1 tablespoon baking powder 1/2 cup brown sugar [Twin] 1 teaspoon pumpkin pie spice 1/4 cup chopped walnuts 1 tablespoon vegetable oil 2 egg whites 1 cup canned pumpkin 1 cup chopped dates Preheat oven to 400 degrees. In a small mixing bowl, combine bran cereal and apple juice. Let stand. In a large mixing bowl, combine flour, baking powder, brown sugar, pumpkin pie spice, and walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal mixture. Stir until well blended. Add cereal mixture to large mixing bowl. Stir until just blended. Add dates and stir. Spoon muffin mixture into 12 muffin tins that have been coated with vegetable oil spray. Bake for 18 minutes or until toothpick inserted in center is clean when removed. Makes 12 muffins. * I don't have a box of the nugget-type of bran cereal to check. If it's not OK, substitute other allowable bran cereal. FRESH PEACH PUDDING BAKE 3 cups (6 medium) peeled and sliced fresh peaches 2 T. Brown Sugar Twin 1/2 cup pourable Sugar Twin 1 cup + 2 T. Roberta Garner's Quick Mix recipe * [my substitution] 1/2 tsp. ground nutmeg 3 T. (3/4) oz. chopped pecans Preheat oven to 425 deg. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine peaches, Brown Sugar Twin, and Sugar Twin. Let set for 10 minutes. Add Quick Mix, nutmeg, and pecans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Serves 6. NOTE: Good served warm with sugar-free ice cream. * I substituted Roberta Garner's Quick Mix recipe for Bisquick in the original recipe. Roberta Garner's Quick Mix recipe 8 1/2 cups SGWW Pastry Flour 4 TBL Baking Powder 1 TBL Salt 2 tsp Cream of Tartar 1 1/2 tsp baking soda 1 1/2 cups instant nonfat dry milk 2 1/4 cups shortening In a large bowl mix together all the dry ingredients. With a pastry knife, cut in the shortening until evenly distributed. Mixture will resemble cornmeal in texture. Put in an airtight container. Label and store in a cool dry place. Use within 10 to 12 weeks. Makes about 13 cups of Quick Mix Never Fail Rolled Biscuits From: Roberta Garner 3 cups Quick Mix 2/3 c milk or water Preheat oven to 450. Combine Quick Mix and milk in a medium bowl. Blend well and let sit for 5 minutes. On a lightly floured(SGWW) board, knead dough about 15 times. Roll out to 1/2-inch thickness and cut with a biscuit cutter or glass. Place about 2" apart on ungreased baking sheet. Bake 10 to 12 min until golden brown. Makes 12 biscuits. Quick Mix Recipes Muffins From: Roberta Garner 2 ½ cups Quick Mix 4 tbls sugar (use whatever substitute you like) 1 egg, beaten 1 cup milk or water Preheat oven to 425. Generously butter muffin pans. Mix together Quick Mixand SS. Combine egg and milk or water. Add all at once to dry ingredients. Stir till just blended. Fill prepared muffin pans 2/3 full. Bake 15 to 20 min until golden brown. Make 12 muffins. Variations: Add 1 cup blueberries if you eat fruit in combination with other things. Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all bran cereal before adding liquid ingedrients. Add 1 cup grated raw apples to dry ingredients before adding liquids. Add 1 tbl grated orange peel to dry ingredients before adding liquids. Add 2/3 c chopped cranberries to dry ingredients before adding liquids. Indian Fry Bread From: Roberta Garner Oil for frying 1 cup Quick Mix ½ cup SGWW pastry flour ¼ tsp salt about 1/3 c water or milk Heat oil in deep skillet. Mix Quick Mix, flour and salt in a bowl. Mix well. Add enough milk or water to make a soft dough. On lightly floured surface, knead dough about 12 times. Divide dough into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6 wedges. Fry in hot oil 2 to 3 min until brown on both sides. Drain on paper towels. 12 wedges. Crispy Bread Sticks From: Roberta Garner 1 cup Quick Mix ¼ cup SGWW pastry flour ¼ tsp salt About ¼ milk or water Preheat oven to 400. Lightly grease a baking sheet.. In bowl combine Quick mix, flour and salt. Mix well. Add water or milk to form a dough. Knead 12 times or until dough is smooth. Shape into pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll in sesame or poppy seed if desired. Bake about 20 minutes or until brown and crips. For extra chropness, turn oven off and leace in ove 5 to 10 more minutes. Makes about 6 breadsticks. Drop Biscuits From: Roberta Garner 3 cups Quick Mix ¾ cup milk or water Preheat oven to 450. Grease a baking sheet. Combine Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12 biscuits Variations; Add 1/3 c grated cheese and chopped parsley, chives or herbs to taste. Substitute Buttermilk for water or milk Drop by tablespoons over the top of chicken or beef stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook over medium heat 10 minutes more until cookd through. Spoon over top of hot, fruit or berries and bake in an 8 inch pan about 20-25 minutes. Sausage Cheese Balls From: Roberta Garner 1 ½ cups Quick Mix 1 lb grated cheese 1 lb lean ground pork sausage or hot ground sausage. Preheat oven to 350. Combine ingredients until dough sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain on paper towels. Serve warm with toothpicks. Self Crust Cheese Tart From: Roberta Garner Paprika 1 cup grated Swiss cheese 4 strips bacon, cooked and crumbled 3 eggs ¼ tsp salt ¼ tsp nutmeg 1 ½ cups milk 1 tsp instant minced onion 1/3 c Quick Mix Preheat oven to 325. Generously butter a 9 inch pie plate. Sprinkle paprika over bottom and sides of plate. Layer Swiss cheese and bacon in bottom. Combine eggs, salt nutmeg, milk, onion and quick mix in blender. Blend on meduim speed aboout 1 min until thoroughly mixed. Pour over chees and bacon in plate. Bake 30-40 min, until toothpick inserted in center comes out clean. Serve hot. Make 6 servings. Yogurt Submitted By: Judy mento With all the talk about yogurt and such, I thought I would give you all this recipe that I use for yogurt. I have had it for years and have use all kinds of flavorings for it. It is my favorite. It is a little stronger in flavor than you might be used to, and not as thick, but my family never buys yogurt,we like this one too much. You might give it a try. I just mix it up in a large mixing bowl and stick it in the oven. I used plain yogurt from the store for the first batch, then just save some of the yogurt each time to use for the culture for each batch after that. Turns out great. 3 c non-instant milk 3 c warm water 13 oz can evaporated milk 6 oz plain yogurt Mix ingredients in ½ gallon bowl or crock. Water should be warm to touch but not to hot. Culture will die at temps over 120°. Preheat oven to 275°. Turn off oven and place bowl inside. Close oven door and do not disturbe for 10-12 hours. Refigerate for 2-3 hours. Flavor with jam or jelly. Amana Cole Slaw Recipe By: :JoAnna Lund 4 1/4 cups cabbage -- shredded 1/2 cup celery -- finely diced 1/4 cup onion -- finely diced 1/2 cup mayonnaise -- sugar-free 1/4 teaspoon lemon pepper 2 teaspoons prepared horseradish sugar substitute -- to = 2 T. sugar 1 tablespoon white vinegar 1 teaspoon celery seed In medium bowl combine cabbage, celery and onion. In small bowl combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar and celery seed. Add to cabbage mixture. Mix well to combine. Cover and chill at least1 hour. NOTE: An additional 3/4 cup shredded cabbage was included in place of ¾ cup shredded carrot in original recipe. Source: "Healthy Exchanges newsletter, March 94, p. 4" David's Oat Bran Muffins Recipe By :David Liederman 2 cups oat bran (or dry oatmeal, not instant) 1/3 cup flour (stone ground whole wheat -- my subst.) 1/4 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1 1/4 cups milk 2 large egg whites 5 ounces all-fruit strawberry spread -- no sugar 3/4 cup dried apricots -- chopped -- OPTIONAL (It is important to bake the muffins immediately upon mixing the ingredients, or else the batter will turn to sludge before your eyes.) Preheat the oven to 350 deg. F. Spray muffin pan with nonfat cooking spray. Combine all the dry ingredients. Mix in all the remaining ingredients. This is a very wet batter, and you need not worry about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes or until the muffins are brown and firm. Makes 12 muffins, 1 muffin per serving. NOTE: You may use use other flavors besides strawberry all-fruit spread. This will be 1/2 a 10-ounce jar. Source: "David's Delicious Weight-Loss Program, p. 261-262" Ham and Asparagus Lasagna Recipe By :JoAnna Lund 1 1/2 cups evaporated skim milk 3 tablespoons flour (stone ground whole wheat pastry flour - my subst.) 1/2 teaspoon garlic -- dried minced 1 teaspoon Italian seasoning 1/4 teaspoon black pepper 1 1/4 cups noodles (whole wheat -- my substitution) --uncooked measurement, cook, rinse & drain 6 ounces ham, extra lean -- finely diced 2 cups asparagus -- fresh or frozen, cooked & drained 3 ounces mozzarella cheese, reduced-fat -- shredded Preheat oven to 350 deg. F. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine evaporated skim milk and flour. shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add garlic, Italian seasoning, and black pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Layer half of noodles into prepared baking dish. Spoon half of white sauce over noodles. Sprinkle half of ham and asparagus over sauce. Top with half of mozzarella cheese. Repeat layers. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Review: I love this. The sauce is out of this world! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Joe's Salad Dressing Recipe By :Joe Mento Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 tablespoon wine vinegar 1 clove garlic clove -- fresh, pressed 1/2 teaspoon mustard 1/2 teaspoon anchovy paste 1/2 teaspoon oregano -- crushed 1/2 teaspoon basil leaves -- crushed Combine all ingredients in small shaker. Pour over salad and toss. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Meat Marinade Recipe By : Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- salt -- to taste pepper -- to taste 1/4 cup olive oil 2 tablespoons wine vinegar 4 teaspoons Worcestershire sauce 2 cloves garlic -- fresh, crushed 2 teaspoons salt pepper -- to taste 1 teaspoon celery salt Rub meat with salt & pepper. Combine the rest of the ingredients in a large Ziploc baggie. Mix well. Add meat. Turn. Chill 2 or more hours (more is better), turning occasionally. Meat may be charcoaled or broiled. This makes enough marinade for 1 pound of meat, whether chops, steak, or fillet. REVIEW: Once you taste steaks marinated in this, if you then try to eat plain steaks, you'll be disappointed. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mock Hollandaise Sauce, Mock Mayonnaise, Mock Bearnaise Recipe By :Deanie Comeaux Bahan Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces cream cheese, Kraft Philadelphia fat free 3 tablespoons yogurt 1 1/2 tablespoons lemon juice dash salt -- to taste dash pepper -- to taste Mix all ingredients in a food processor or blender until smooth. In a double boiler, cook over simmering water until hot and thick. Serve immediately or refrigeraate and serve cold. Stir before using. Variations: MOCK MAYONNAISE: add a little Dijon mustard and a little sugar substitute. (I didn't cook this, just blended.) MOCK BEARNAISE: add a little tarragon and green onion. NOTES: Original recipe called for Neufchatel cheese and low fat yogurt. REVIEW: This was good. Here's a possibility for sugar-free fat-free mayo. I only put in 1/2 packet of sugar substitue for the mock mayo & it wasn't enough. Next time I'll use a whole packet. (Guess there was more sugar in Kraft fat-free mayo than I thought.) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Deviled Eggs Recipe By :Judy Mento Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 whole egg -- hard boiled 1/2 cup mayonnaise -- sugar-free 1 teaspoon onion powder 1 teaspoon cider vinegar 2 teaspoons mustard 1/2 teaspoon salt 1/4 teaspoon pepper 1 packet Equal sweetener, 1 pkt. dash paprika Cut eggs in half. Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top. Yield: "8 whole" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Mom's Mixed Vegetable Soup Recipe By :Judy Mento Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup tomato juice 1/4 cup onion -- chopped 2 cups cabbage -- shredded 16 ounces tomatoes, canned -- with juice, chopped 16 ounces green beans, canned -- with juice 1/8 teaspoon salt 2 teaspoons chicken bouillon granules 2 cups water Combine all ingredients in saucepan. Simmer until vegetables are tender. NOTE: Add other allowed vegetables as desired. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Oriental Spinach Salad Recipe By :JoAnna Lund Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups spinach leaves -- fresh, torn, stems removed 2 whole eggs, hard-boiled -- chopped 2 tablespoons bacon bits -- real bacon 1/4 cup lemon juice 1/4 cup cider vinegar sugar substitute -- to = 1/4 cup sugar 2 tablespoons soy sauce, low sodium In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once. Serves 4 (1 1/2 cups) VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added). NOTE: This dressing is good on other salads as well. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick and Easy Hollandaise Recipe By :Robert C. Atkins & Veronica Atkins Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup butter 2 whole egg yolks 1 tablespoon lemon juice salt -- to taste cayenne pepper -- to taste nutmeg -- to taste, optional Heat the butter in a saucepan over low heat until gently bubbling. Meanwhile, place the egg yolks in a flender or food processor and blend for a few seconds. With the motor running, add the lemon juice, salt, cayenne, and nutmeg, if using. Slowly add the melted butter in a thin stream and blend for 10 seconds, or until thickened and smooth. REVIEW: Yum! Imagine with Canadian bacon, poached eggs, on Jo Mudge's biscuit. Yield: "1/2 cup" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Creole Green Beans Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup onion -- chopped 2 tablespoons bacon bits -- real bacon 1 3/4 cups stewed tomatoes (no sugar added) -- with juice sugar substitute -- to = 1 T. sugar 4 cups green beans, canned -- drained In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Stir in bacon bits, undrained stewed tomatoes, and sugar substitute (suitable for cooking). Add green beans. Mix well to combine. Lower heat. Continue cooking until heated through, about 5 minutes, stirring often. Yield: "6 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Meat Loaf Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces ground 90% lean turkey or beef 10 ounces spinach, frozen -- chopped, thawed, drained 6 tablespoons bread crumbs (stone ground whole wheat - my subst.) -- fine, dried 2 teaspoons Italian seasoning 1 3/4 cups tomato sauce -- sugar-free sugar substitute -- to = 2 tsp. sugar 3/4 cup mozzarella cheese (3 oz.), reduced-fat -- shredded Preheat oven to 350 deg. F. In a large bowl, combine meat, thoroughly drained spinach, bread crumbs, 1 tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well with hands to combine. Pat mixture into an 8 x 8 - inch baking dish sprayed with butter-flavored cooking spray. Bake 30 to 35 minutes. In a medium bowl, combine remaining tomato sauce, remaining 1 tsp. Italian seasoning, sugar substitute (suitable for cooking), and mozzarella cheese. Spoon sauce mixture evenly over meatloaf. Continue baking 15 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. - - - - - - - - - - - - - - - - - - - Assorted Recipes 2 - Judy * Exported from MasterCook * Giant Home-Style Cookie Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole dates -- chopped -- OPTIONAL 2 tablespoons water -- very hot 3 tablespoons flour, whole-grain wheat Alba subtitute (vanilla): 1/3 cup nonfat dry milk powder 1 teaspoon vanilla -- (added to liquid) 3 packets Sweet 'n Low® sweetener Remaining Ingredients: 1/2 teaspoon brown SugarTwin 1 teaspoon butter 1/2 teaspoon baking powder 1 packet Sweet 'n Low® sweetener 1/4 teaspoon apple pie spice Preheat oven to 350 deg. F. Spray nonstick cookie sheet with non-stick cooking spray. In a cereal-sized bowl, combine dates (if using) and hot water. Let stand 2 to 3 minutes. Add flour, Alba substitute, and remaining ingredients and mix well. Dough will be sticky. Pat onto prepared cookie sheet forming a circle. Bake at 350 deg. F. for 10 to 12 minutes. Serves 1. NOTES: This is good for Breakfast. I use scissors to chop the dates. - - - - - - - - - - - - - - - - - - - Per serving: 313 Calories (kcal); 5g Total Fat; (12% calories from fat); 12g Protein; 58g Carbohydrate; 14mg Cholesterol; 425mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Mocha Shake Recipe By :original recipe, without coffee, by JoAnna Lund Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water -- cold 2/3 cup nonfat dry milk powder 4 teaspoons cocoa -- unsweetened 1 tablespoon Equal for Recipes -- or 9 pkts. Equal, or to taste 2 teaspoons coffee powder, decaffeinated -- or to taste 1 cup ice -- crushed Combine ingredients. Blend. Serves 2. NOTES: Can leave out coffee, if just want a chocolate shake. Source: "original recipe from The Wonders of Nonfat Dry Milk Powder Cookbooklet, pp. 32-33" - - - - - - - - - - - - - - - - - - - Per serving: 94 Calories (kcal); 1g Total Fat; (5% calories from fat); 9g Protein; 18g Carbohydrate; 4mg Cholesterol; 135mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates * Exported from MasterCook * Mom's Stove-Top "Baked" Beans Recipe By :Judy Mento Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup onion -- chopped 15 1/2 ounces great northern beans, canned -- rinsed and drained 2 tablespoons tomato paste -- sugar-free 1 tablespoon Log Cabin Sugar Free Low Calorie Syrup, with Splenda 1 packet Sweet 'n Low® sweetener dash onion powder 1/8 cup Hormel Real Bacon Bits -- or cooked bacon, chopped 1 tablespoon Worcestershire sauce 1 tablespoon brown sugarTwin 1/4 cup ketchup -- sugar free dash liquid smoke flavoring -- optional Spray nonstick pan with nonstick cooking spray. Cook onion until golden. Add other ingredients. Cook 10 to 15 minutes on low heat, or until sauce cooks down somewhat into beans, stirring occasionally. Serves 3. - - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 2g Total Fat; (6% calories from fat); 14g Protein; 44g Carbohydrate; 3mg Cholesterol; 556mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Peanut Butter Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons onion -- diced 2 tablespoons celery -- diced 1/2 cup chicken broth 1/2 cup water 1 tablespoon peanut butter, chunky -- sugar free 3 whole tomatoes, canned -- no sugar added,chopped dash salt dash pepper dash hot pepper sauce Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine. Serves 1. Source: "Weight Watchers Favorite Recipes, p. 41" - - - - - - - - - - - - - - - - - - - Per serving: 187 Calories (kcal); 9g Total Fat; (40% calories from fat); 10g Protein; 21g Carbohydrate; 0mg Cholesterol; 970mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates * Exported from MasterCook * Spinach Bake Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 ounces spinach, frozen -- thawed and drained 1 cup sour cream, Land O Lakes fat free 1 packet onion soup mix -- (39 grams) Preheat oven to 350 deg. F. Spray baking dish with non-stick cooking spray. Mix all the ingredients together. Bake for approx. 45 minutes. Serves 8. - - - - - - - - - - - - - - - - - - - Per serving: 73 Calories (kcal); 1g Total Fat; (7% calories from fat); 7g Protein; 12g Carbohydrate; 5mg Cholesterol; 582mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Sweet Potato Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dry ingredients: 1 3/4 cups flour, whole-grain wheat 1/2 teaspoon salt 4 teaspoons baking powder Wet Ingredients: 2 whole eggs -- beaten 2/3 cup milk, skim 1 cup sweet potato, mashed -- cooked 3 tablespoons Log Cabin Sugar Free Low Calorie Syrup, with Splenda -- or apple juice concentrate 2 packets Sweet 'n Low® sweetener 3 tablespoons butter -- melted Remaining Ingredients: 1/3 cup sunflower seeds 1/3 cup dates -- chopped, OPTIONAL Preheat oven to 400 deg. F. Spray 12 cup nonstick muffin tin with nonstick cooking spray. Combine dry ingredients. In separate bowl, combine wet ingredients. Add wet ingredients to dry ingredients, stirring just until blended. Stir in remaining ingredients. Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20 to 25 minutes, or until toothpick inserted into muffin comes out clean. Serves 12, 1 muffin each. Source: "original recipe from www.Drkoop.com" Yield: "12 muffins" - - - - - - - - - - - - - - - - - - - Per serving: 162 Calories (kcal); 6g Total Fat; (31% calories from fat); 5g Protein; 24g Carbohydrate; 39mg Cholesterol; 321mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates * Exported from MasterCook * Sweet Potato Fritters Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sweet potatoes -- peeled & coarsly shredded 3 large eggs 3 tablespoons flour, whole-grain wheat -- SGWW 1 small onion -- coarsely shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil -- for frying Spread potatoes and onion on a clean dish towel; roll up twisting towel to absorb moisture. In a a bowl whisk eggs, flour, salt and pepper until smooth. In a large nonstick skillet, heat about 1/4 cup oil over medium heat. Mix sweet potato with egg mixture and drop to form 6 to 8 pancakes. Cook until golden on one side; turn; cook until golden on other side. Serves 6 - 8. Source: "recipe originally posted by Ben on Sweetalk" - - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 12g Total Fat; (53% calories from fat); 4g Protein; 18g Carbohydrate; 94mg Cholesterol; 213mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Rice-Stuffed Chicken 2 cloves garlic, minced 2 tablespoons chopped walnuts (optional) 1/2 teaspoon dried sage 1/4 teaspoon black pepper 2 cups cooked brown rice 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4-inch thick For the gravy: 2 tablespoons minced yellow onion 2 tablespoons Stone Ground Whole Wheat flour 1/2 cup reduced-sodium chicken broth Preheat oven to 375*F. Spray a medium baking dish with vegetable cooking spray. To prepare gravy, spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add onion. Cook, stirring, until tender, about 5 minutes. Add flour. Cook, stirring, for 2 minutes. Add broth. Cook, stirring, until thickened, about 2 minutes. Set aside. Spray another medium nonstick skillet with cooking spray. Heat skillet over medium heat. Add garlic, walnuts, sage, and pepper. Cook, stirring, for 2 minutes. Stir in rice. Spoon rice mixture evenly over each breast half. Roll up tightly. Place rolls, seam-sides down, in prepared dish. Pour gravy evenly over top. Bake until cooked through, about 30 minutes. Serve immediately. Makes 4 servings. (Brown rice & SGWW flour substituted for white variety.) > This is the main course for our traditional Christmas eve dinner. > Gravy left in pan is good over Mock Mashed Potatoes. > > SPECIAL GREEN BEANS > > 1 can cut green beans, undrained > 1 can mushrooms, drained > 1 2-oz. jar pimientos, diced > dash lemon juice > dash onion flakes, or to taste > 1 chicken bouillon cube or packet > dash garlic powder > > Combine and simmer to let flavors mingle. > > -- > Judy Mento > mailto:wisp@lcc.net Sugar Free Cheesecake - Crustless 2 - 8 oz. Cream Cheese 18 Pkg. Equal 2 Eggs 1 Tsp. Vanilla 1/2 C. Chopped Pecans (Optional) Mix all ingredients together. Spray glass pie dish with pam. Bake 10 minutes at 325 degrees. Enjoy! Lisa Showalter Here's the recipe as printed in the newspaper: Parmesan Tomato Slices 2 large or 3 medium tomatoes, sliced 1/2 inch thick 1/4 cup dairy sour cream 1/4 cup mayonnaise or salad dressing 1 tsp. lemon juice 1/4 cup grated Parmesan cheese 1. Place tomato slices on a microwave-safe plate, overlapping slices if necessary. 2. Stir together sour cream, mayonnaise and lemon juice. Spread a thin layer on top of tomato slices. 3. Sprinkle with Parmesan cheese. 4. Cook, uncovered, on High (100 percent power) for 2.5 to 4.5 minutes or until heated through. Makes 4 servings One last hint: I made these last Sunday without the sour cream ('cause I didn't have any) and they were great. So, in a last minute pinch, just slap some mayo on some tomato slices, sprinkle with Parmesan cheese, nuke 'em for a few minutes and Ta-DAH. They'll think you're a genius. :-) Bev Brown Camper1319 Gazpacho 3 peeled tomatoes 1 1/2 peeled cucmbers 1/4 c. chopped green pepper (I used red) 1/3 c. chopped onion 8 oz. tomato juice 1/4 c. dry red wine 1 1/2 t. worcestershire sauce 1/4 t. dry mustard 1 T veg. oil (I used olive oil) 1 1/2 cloves minced garlic Dash of Tabasco (I used several dashes - I like it hot!) Dash salt and pepper Dash lime juice (I used a liberal dash) Chop solids in a blender, add liquids and spices. Serve cold on a hot summer day. Flavors deeped with time. Liza in AL Judy Mento wrote: > BAKED CHICKEN > > 1 chicken, cut into pieces (or 6 large pieces) > recipe substitution for 1 can condensed cream of mushroom soup > 1 cup cream > salt > garlic salt > paprika > chopped parsley > parsley sprigs > > Sprinkle chicken with salt, garlic salt, and paprika. > Put in shallow baking pan (in one layer). > Mix the soup and the cream. Pour it on the chicken. > Sprinkle the top with chopped parsley. > Bake it uncovered at 350 deg. 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Cool before filling. Fred Bucheit Spinach Beef Bake 1-1/2 pounds ground beef 1/2 cup finely chopped onion ( I used a whole onion) 2 eggs 1 pkg. (10 oz) frozen chopped spinach, thawed and squeezed dry ( I sauteed miī^ņ^$_&_d_f_Ņ_J`Œ`Ź`ś`2ajaaŹa@bŖb¬b¼c¾c4f„f†f^g`gŚgÜgŽghżūżłżżżżżżżżżżżżżżż÷żżõżżżżóhhJhLhh iDi–iąijājDkĄk8l:lDnŠptq¤q¦qrrrrr¬r°r²r“r¶rżūżżżżżżżżżżżżżżżżżżżżżżżżżżż¶ršrņrRsTs†sąsttttęt*utuāu"vnvÄv$w&w®w°w²w“wDxHxJxLxNxˆxŠxżżżżżżżżżżżżżżżżżżżżżżżżżżżżżŠxāxäxy^y~y€yņydz¶z {P{š{ō{V||ę|.}0}j}š}ü}ž}‚~ž~ä~pvxˆżżżżżżżżżżżżżżżżżżżżżżżżżżżżżˆ€€€h€j€l€ü€@Bāʁ‚h‚ˆ‚Š‚ü‚nƒņƒ0„x„Ź„ …"…¤…*†żżżżżżżżżżżżżżżżżżżżżżżżżżżżż*†¶†ø†Š†P‡²‡"ˆ$ˆ¦ˆ¶ˆøˆD‰Ņ‰Ų‰bŠlŠȊŹŠĢŠ\‹`‹b‹d‹f‹ ‹¢‹ŒŒ6ŒŒżżżżżżżżżżżżżżżżżżżżżżżżżżżżżŒ°Œ²Œ$–ģNŽ˜ŽäŽ$^œü<>bīv‘€‘‚‘¤‘Ō‘’’ ’’0’2’Ā’ʒżżżżżżżżżżżżżżżżżżżżżżżżżżżżżʒȒŹ’Ģ’““n“p“¤“ž“” ”’”•N• •ų•x–ģ–&—Š—ʗȗL˜\˜^˜¾˜Ą˜Ā˜R™żżżżżżżżżżżżżżżżżżżżżżżżżżżżżR™V™X™Z™\™–™˜™ś™ü™2šŒš¬š®š ›’›œ†œčœ0|śVžXžȞVŸ^ŸtŸņŸ   żżżżżżżżżżżżżżżżżżżżżżżżżżżżż  ¦ ² “ 6”¢”¤”¦”Ø”Ŗ”:¢>¢@¢B¢D¢~¢€¢ę¢č¢L£¦£Ę£Č£:¤¬¤ź¤.„v„Č„.¦żżżżżżżżżżżżżżżżżżżżżżżżżżżżż.¦˜¦š¦ §°§>Ø|Ø ©©J©Ģ©Ü©Ž©š©ņ©ō©ŖŖŖ¬Ŗ°Ŗ²Ŗ“Ŗ¶ŖšŖņŖV«X«Ž«č«żżżżżżżżżżżżżżżżżżżżżżżżżżżżżč«¬ ¬|¬ī¬@­¢­0®Ø®ÆƢƮÆģÆt°ō°~±ž± ±¢±¤±²±ȱŹ±Z²^²`²b²d²ž²żżżżżżżżżżżżżżżżżżżżżżżżżżżżżž² ²ü²ž²4³Ž³®³°³"“”“µŠµ ¶p¶Ķ*·¦·*ø<ø>øvøųø¹ ¹¹š¹ ¹¢¹*ŗhŗżżżżżżżżżżżżżżżżżżżżżżżżżżżżżhŗ–ŗ»,»²»Ā»L¼Š¼Ņ¼Ō¼Ö¼f½j½l½n½p½“½¶½š½ņ½T¾V¾v¾Š¾š¾ņ¾dæÖæ@Ą”Ążżżżżżżżżżżżżżżżżżżżżżżżżżżżż”ĄöĄZĮøĮ"Ā‚ĀąĀ0ĆnĆŗĆÄjÄlÄüÄŤŊÅXĘ„ĘęĘPĒŽĒąĒāĒrČvČxČžČ É Éżżżżżżżżżżżżżżżżżżżżżżżżżżżżż ÉˆÉŹVŹXŹZŹ\Ź–Ź˜ŹīŹšŹnĖČĖčĖźĖ\ĢĪĢĶxĶŅĶ\ĪhĪšĪ>Ļ@ĻĻ ŠŠŠšŠżżżżżżżżżżżżżżżżżżżżżżżżżżżżżšŠĪŠŠŠ`ŃdŃfŃōŃlŅųŅ.Ó0Ó2Ó4ÓnÓpÓŲÓŚÓŌhŌˆŌŠŌüŌnÕĄÕFÖVÖ¼Ö<׆×ę׿żżżżżżżżżżżżżżżżżżżżżżżżżżżżę×0Ų¶ŲĘŲ ŁpŁĢŁFŚHŚĢŚÜŚdŪōŪöŪųŪˆÜŒÜŽÜŻ˜Ż$Ž^Ž`ŽbŽdŽžŽ ŽžŽß ßżżżżżżżżżżżżżżżżżżżżżżżżżżżżż ßzßšßœßą€ąĪąįjį¦įā¤āŽāćnćpćüćnäōäDåŌåźånę‚ę„ę”ęģęīę~ē‚ēżżżżżżżżżżżżżżżżżżżżżżżżżżżżż‚ē„ē ččč’č"é`ébédéfé é¢éśéüéźvź–ź˜ź ė|ėųėlģÖģŲģdķrķīī īżżżżżżżżżżżżżżżżżżżżżżżżżżżżż ī īœī ī¢ī0ļØļ8švšxšzš|š¶šøšńń:ń”ń“ń¶ń(ņšņģņNóˆóŌó&ōtōŗō(õżżżżżżżżżżżżżżżżżżżżżżżżżżżżż(õØõ.öŽöąö>÷Ž÷ō÷ö÷|ų¬ųŽų4ł¾łüłˆśŽśśū2ū4ūDū”ū¢ūĄūĀūRüVüXüŽüżżżżżżżżżżżżżżżżżżżżżżżżżżżżżŽüźüģüfżöż,ž.ž0ž2žlžnžĪžŠžšžJ’j’l’Ž’PŲ„ź$bŹĢR^`żżżżżżżżżżżżżżżżżżżżżżżżżżżżż`ˆŽ¢¾ĄŠ02ĀĘČPÖf ¢¤¦ŠŅ l ¤ ą  ¬ Ź żżżżżżżżżżżżżżżżżżżżżżżżżżżżżŹ Ģ ź :   ņ ō r † ˆ  š ¦ Ø 8<ČŠ\lźžœ(4¼śżżżżżżżżżżżżżżżżżżżżżżżżżżżżżśünprtüjnšžäZ€Ā 48”žøäę*,Zv„żżżżżżżżżżżżżżżżżżżżżżżżżżżżż„¢äęt²“ŅŌÖģ68fhŠLr°²>F`bźö8:żżżżżżżżżżżżżżżżżżżżżżżżżżżżżowder by combining "Equal Spoonful" sweetener and cocoa powder in a small bowl. When truffles are firm enough to hold shape, cut into desired bite sized squares and mold into balls by hand. Roll each truffle in dusting powder. Serve at room temperature. Refrigerate to store. Ben Pork and Bean Casserole This is from the Miami Herald. I haven't tried it yet, but it looks good. Ben (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans over:€‚JLnpųžŖ4FÄĘŚšņ*VØŅų \ ‚ żżżżżżżżżżżżżżżżżżżżżżżżżżżżż‚ Ā ų j!”!ä!ę!t"Ā"Ä"Ś"Ü"##"#&#ˆ# $&$4$P$d$ˆ$Ŗ$®$%v%ä%6&ž&żżżżżżżżżżżżżżżżżżżżżżżżżżżżżne a bit to soften and season it) 4oz can mushroom stems and pieces ( I added some fresh sauteed mushrooms also) 4 oz crumbled feta or shredded Monterey Jack cheese (I used almost the double this amount of cheese-monterey jack) 1/4 cup Parmesan cheese 1-1/2 tsp garlic powder ( I added some fresh minced garlic also) Salt and pepper to taste 1 to 2 tbsp butter or margarine, softened. In a skillet over medium heat cook beef and onion until meat is no longer pink; drain. In a bowl, beat eggs. Add spinach andh‘œ‘Ņ‘¢“R–Š–Œ–š›œ@žBžtž®ž†„Š„¦“¦(©Ø©hŖjŖØŖ¦°Ī°±„³Š¶ ¶··*·`·Ž¹@ŗ®Į ĀÖčB>˜FŹFtLŗLBS˜S¬U°UģU_<_ęfdh€jźjģj4tftˆy}r"…~‡€‡°‡²‡xz®–ȖnœŲœĄžŸŚ”ö”x„§Ą§Ś§¤ŖĪŖ¬v¬ ¬8­lÆIJą²Ś¶śöóöóóķóėóėśåóóėśóóėóóóóķóóóķóóóóóßóóóóóóóóóöóóó 5B*CJ 5B* CJ6 5B*CJCJ6CJ 5B*CJX°‚. °ĘA!°‰"°‰#‰$n%°Charles' Muffins Here are my muffins and no! Please don't use 1/2 cup of sweet and low or you'll be like those rats they used back in the 70's to test saccharin! You could use 1/2 cup of real sugar if you wanted to. I used about ¼ cup of fructose the first time I made them and made up the difference with Sugar Twin brown and Splenda (all of which measure just like sugar).Fructose is 1/3 sweeter than sugar, so my muffins were pretty sweet That first time....I like them! CMS 1c SGWW Flour 1c Oatmeal 1c Bran Flakes 1 egg 1 egg white 3/4 c applesauce 2T Olive Oil 1T Baking Powder 1t Baking Soda 1/2 c Yogurt 1/2 c skim milk 1/2 t salt (scant) 1/2 orange (whole orange processed including peel) 1/4 c Dried Apricots (chopped) 1/2 c. Sugar Substitutes (Mixed Splenda, Fructose - I realize that this isn't a substitute, Sugar Twin Brown or whatever you like) 1/2 t Cinnamon 1/4 t Nutmeg Mix Oatmeal and Bran with all wet ingredients and allow to sit. Mix all other ingredients. Then combine and bake for 20-25 minutes on 375. Makes 12 muffins. Approx. 150 calories/muffin. WHOLE WHEAT PIE CRUST This makes and excellent pie crust. Thanks for the recipe for the STRAWBERRY PIE. It is better than any pie I ever had(with the crust below). 1 cup Whole Wheat pastry flour 1/2 tsp salt 1/3 cup + 1 Tblspn shortening 2 to 3 tblspns milk Combine flour and salt. Cut in shortening until size of tiny peas. Sprinkle with water, 1 tblspn at a time, and toss until dough cleans side of bowl. Shape into ball. Roll out on floured surface to form a circle a bit larger than an inverted pie dish. Fold pastry over rolling pin and ease into pie dish. Trim edge slightly larger than rim of dish. Thoroughly prick bottom and sides of pastry. Microwave on high for 5 to 6 minutes or until dry and blistery. Cool before filling. Fred Bucheit Spinach Beef Bake 1-1/2 pounds ground beef 1/2 cup finely chopped onion ( I used a whole onion) 2 eggs 1 pkg. (10 oz) frozen chopped spinach, thawed and squeezed dry ( I sauteed mine a bit to soften and season it) 4oz can mushroom stems and pieces ( I added some fresh sauteed mushrooms also) 4 oz crumbled feta or shredded Monterey Jack cheese (I used almost the double this amount of cheese-monterey jack) 1/4 cup Parmesan cheese 1-1/2 tsp garlic powder ( I added some fresh minced garlic also) Salt and pepper to taste 1 to 2 tbsp butter or margarine, softened. In a skillet over medium heat cook beef and onion until meat is no longer pink; drain. In a bowl, beat eggs. Add spinach and mushrooms; mix well. Stir in cheeses, garlic powder, salt /pepper and beef mixture; mix well. Drizzle with buter. Bake uncovered at 375 for 25-30 minutes. Dana in New Orleans Easy Cheese Sauce 2 parts Velveeta cheese 1-1 1/2 parts cream cheese a mushrooms; mix well. Stir in cheeses, garlic powder, salt /pepper and beef mixture; mix well. Drizzle with buter. Bake uncovered at 375 for 25-30 minutes. Dana in New Orleans Easy Cheese Sauce 2 parts Velveeta cheese 1-1 1/2 parts cream cheese a little milk to thin the mixture Combine ingredients and heat in the M/W, stirring as necessary . I served mine on steamed fresh cauliflower. It's also great on the meatloaf made with oatmeal. DeAnna (from TX) Oat Bran & Blueberry Muffins: From:       !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~€ Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum husks) 1/4 c. firmly packed brown sugar (equiv. of Sweet N Low brown sugar sub) 2 t baking soda 1 c. low-fat plain yogurt (silken tofu diluted with water, 1 c.) 2 egg whites, slightly beaten 1/4 c. skim milk (1/4 c. no sugar added soy milk) 1/4 c. honey (equiv. of Sweet n Low) 2 T. vegetable oil (2 T. unsweetened applesauce) 1 t. grated lemon peel 1/2 c. fresh or frozen blueberries Heat oven to 425. Line 12 medium muffin cups with paper baking cups. Combine dry ingredients. Combine remaining ingredients except bluberries and add to dry ingredients. Stir until just moistened and add blueberries. Fill each cup 3/4 full. Bake 18-20 minutes or until tops are golden. These muffins are *very* dense because they don't rise. I freeze them and defrost when I need one. Don't expect these to be like those yummy bluberry muffins you can get at the bakery! I calculated each muffin to have a carb count (subtracting fiber from carbs) of 9. Zucchini Bread From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original ž’’’ ž’’’ ž’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’’version of each recipe, followed with ()around the substitutions that I make. 1 1/3 whole wheat flour (1 1/3 c spelt flour) 2/3 c. oat bran 1/2 c. sugar (I left this out by mistake, but liked it anyway) 1 T. nonfat dry milk 2 t. baking powder 1/2 t. cinnamon 3 large egg whites 1 c. buttermilk (see NOTE) 1 medium zucchini, shredded (about 1 1/2 c.) Heat oven to 425. Lightly grease a 9x5 loaf pan or two mini loaf pans.(I used a small bundt cake pan and baked it a shorter amount of time). Whisk together dry incredients. Mix together wet ingredients,*including*zucchini. Stir wet ingredients into dry until just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40 minutes or until done. Let cool in pan on a rack for 15 min. Remove from pan and let cool completely. Store in freezer bag in fridge or freeze (I left mine out and it went rancid in one day!). NOTE: If you don't want to buy buttermilk, you can make it by putting 1 T lemon juice in a measuring cup and adding milk (I used skim) and night in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil,reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Per serving: 371 calories, 26 grams protein, 33 grams carbohydrate, 15grams fat (5 grams saturated), 37 percent calories as fat, 9.7 grams fiber, 45 milligrams cholesterol, 232 milligrams sodium. No-Bake Chocolate Dream Cookies -- Low GI Recipe By : Judy Mento Serving Size : 1 Preparation Time :0:00 1ž&Ü&ą&ā&@”B”˜—Ų—Ś—ā—ä—˜˜6˜B˜Z˜|˜–˜ø˜֘š˜™6™œ™Ś™jšąšžš››żżżūżżżżżżżżżżżżżżżżżżżżżżżżż/3 cup water -- scant 1 tablespoon cocoa powder -- no sugar pinch salt 1 teaspoon butter 1 tablespoon peanut butter -- no sugar; optional 1 ounce oats, rolled (raw) (3/8 cup) 6 packets Equal sweetener 1/8 teaspoon vanilla extract 2 tablespoons nonfat dry milk powder plus 2 teaspoons nonfat dry milk powder In saucepan, combine water, cocoa, salt, butter, and peanut butter (if using). Bring to boil. Add oats, stirring constantly, cook for about 30 seconds more. Remove from heat. Add other ingredients and stir to combine. Line plate with waxed paper. Drop cookies by teaspoonfuls onto waxed paper. Set in refrigerator until firm. Makes 1 serving. NOTE: The milk powder adds some protein to this, but I think I would also eat some additional protein with this if peanut butter not added. Good for breakfast or a snack. I only make one serving at a time  this is too good. I usually prefer this without the peanut butter, but it depends on my mood. Turkey & Vegetable Bake From: Lisa Antonecchia <lisababy69@hotmail.com> I eat this on a regular basis and absolutely adore it and wanted to share it with everyone....it is even better the next day or even cold!!!! 1 - 1 1/4 lbs lean ground turkey 1 large onion chopped 3 cloves fresh garlic chopped 1 lg eggplant diced (with skin) 1 green bell pepper diced 1 red bell pepper diced 1 slice of Ekekiel 4.9 sgww bread crumbled (I usually chop the bread) 1 tsp. basil 1 24 oz can can crushed tomatoes 1/2 cup parmesan cheese Spray a large and deep frying pan with Pam and add ground turkey, onion & garlic. Saute until turkey is cooked and onions are clear. Add eggplant, green and red peppers, bread curmbs, crushed tomatoes and basil. Mix well and bring to a boil. Transfer to a large casserole dish sprayed with Pam and bake at 350 for 45 mins. After 45 mins, sprinkle parmesan cheese on top and bake another 15 mins until cheese is melted. Let cool at least 15 mins before slicing.....Make 8 servings. GRANOLA From: "Janice Francis Landry" <janfran@globetrotter.qc.ca> Mix together in a big bowl: 8 cups rolled oats 2 cups wheat flakes 1 cup sesame seeds 1 cup unsweetened coconut 1 cup wheat germ 1 cup wheat bran 1½ cup sliced almonds or lightly ground peanuts Stir together: 1 can apple juice concentrate 1½ cups unsweetened peanut butter 2 tsp cinnamon Pour the liquid ingredients over the dry ingredients, stirring to coat all the dry ingredients. Then spread thinly over cookie sheets. Bake at 350 degrees for 20 minutes, stirring halfway through. When cool, add: 1½ cups chopped dried fruit (apples, apricots, etc) Store in an air-tight container. You can really make all kinds of variations to this. Any flakes, nuts or grains will work. Instead of the apple juice concentrate, you can use apricot purée, diluted with water so it will be liquid, and leave out the chopped fruit at the end. TACO MEAT (for approx. 1.5 lbs. ground beef) 1-1/2 lbs. ground sirloin 1 smal onion, chopped fine 2 Tbsp minced garlic 1/3 cup tomato paste 1 to 1-1/2 tsp ground paprika 1-1/2 to 2 tsp chili powder Dash of thyme leaves Dash of rosemary leaves, crushed Dash of ground bay leaves Dash of ground sage Dash of oregano leaves, crushed crystalline fructose to taste, if desired (or other approved sweetener) salt and ground cayenne pepper to taste 5-6 drops Zatarrain's concentrated liquid crab boil (optional) Brown ground sirloin in skillet, add onions and garlic. Saute for 5 minutes. Add tomato paste and mix thoroughly. Add water sparingly if it begins to stick to skillet. Add remaining ingredients and simmer for 25 minutes. CATALINA DRESSING Linnet Cagnolatti - Gonzales, LA 1 cup canola oil 5 tsp crystalline fructose (or equivalent of alternate sweetener) 6 Tbsp tomato paste 1/4 cup salad vinegar 1 Tbsp dried onions 1/2 tsp salt Combine all ingredients in a blender and blend on high speed to emulsify thoroughly. Mock Potato Salad Submitted By: Vicki 2 cups steamed, drained cauliflower, cut into small chunks 2 Tbs. Weight Watcher's mayo ( 2 gram sugar per 2 Tbs., I added to reduce fat content) 2 Tbs. Hellman's mayo ( 0 grams sugar and tastes better than just WW's) 3-4 sliced green onions 1/2 tsp. dried dill 1 hard boiled egg, diced freshly cracked pepper and salt to taste Mix, chill and enjoy! :-) Pecan Crust > 1 1/2 cups chopped pecans 1 cup sugar (use combination of sugar substitutes to = 1 c. sugar) 1 egg white > Chop the pecan pieces very finely (not to dust, but finer than chopped pecans come in a package). Add sugar and mix together. In a small bowl, lightly beat the egg white just until frothy. Add enough egg white to the pecans so that the nuts hold together in a ball when squeezed in the hand. Press mixture into the bottom of pie pan or springform pan. Toast in a 350 °F oven for 10 minutes, until pecans begin to turn light brown. Remove from oven and cool before adding pie filling. Makes enough for a 9 or 10-inch springform pan. > Great for sugarless pies and cheesecakes Ben BEAN SALAD 1 can black beans, no sugar, rinsed and drained 1 T. olive oil ground cumin or garlic, to taste bermuda onion, to taste, chopped fresh cilantro, chopped squirt of fresh lemon or lime, optional Toss the beans with the olive oil and ground cumin. Add other ingredients & mix. Cover & let stand in refrigerator for flavor to develop. Good with pita chips. REFRIED BEAN SOUP 1 can fat-free refried beans, no sugar 1 can diced tomatoes 1 can chicken broth 1 small can diced green chiles Throw them all together in a pot and heat through. GRILLED SWEET BANANA PEPPERS with JACK CHEESE Submitted By: June 6 sweet banana peppers 8 oz. Monterey Jack cheese cut into 1/2 in. strips Slice peppers in half lengthwise, keeping stems intact. Remove seeds. Place on grill grid or heavy duty aluminum foil. Grill without grill lid, over medium high heat, for 5 minutes or until tender. Place cheese sticks inside of each pepper. Cook until melted, about 3 minutes. I have made them four times and have adapted the recipe as follows: Banana peppers, anaheim peppers or any other sweet pepper ( not Bell Pepper) These are elongated peppers, and not hot. Prepare peppers as above. Cut mozzarella cheese in slices small enough to fit in the pepper. Put cheese in peppers. Arrange in baking dish. (I use glass) Bake at 350 degrees for 15 minutes or until pepper is tender enough to suit you. PITA PIZZA Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray) tomato sauce, sugar free garlic powder ground oregano canned mushrooms, drained chopped onion sliced black olives Italian sausage, cooked, crumbled (I like Owen's Italian) Hormel Genoa salami** provolone cheese (Alpine Lace makes a reduced-fat version) Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1. JO's Cream Sauce From  The Wonders of Nonfat Dry Milk Powder pg. 26-27, JoAnna Lund Note: NONFAT DRY MILK POWDER The box of non-fat dry milk powder should be kept in the refridgerator after it is opened. I know that it "keeps" on the shelf, but it develops an odd nasty taste. It won't do that in the refridgerator. 1 cup nonfat dry milk powder 1 1/2 cups water 3 T. flour (stone ground whole wheat pastry flour -- my substitution) 1 tsp. dried parsley flakes 1/4 tsp. black pepper In a jar with cover, combine dry milk powder, water and flour. Cover and shake wel to combine. Add parsley flakes and black pepper. Cover and shake again. Pour mixture into medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens. Remove from heat. Use in any recipe that needs a medium cream sauce. Makes 1 ½ cups. The VARIATIONS (JoAnna's): JO's Cheesy Cream Sauce Add 3/4 cup (3 oz.) shredded reduced-fat Cheddar or Swiss cheese after pouring mixture into saucepan. Continue cooking as usual. NOTE: Great in traditional casseroles. JO's Mushroom Sauce Add 1/2 cup (2.5 oz. jar) drained canned sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. NOTE: This can be used in any recipe that calls for 1 can CREAM OF MUSHROOM SOUP. JO's Peanut Sauce Add 1/4 cup peanut butter [no sugar] and 2 tsp. reduced-sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. NOTE: Suggestions for this are to use in any oriental dish or spooned over boiled cabbage. The VARIATIONS (Judy Mento): Cream of Chicken Soup Use chicken broth in place of the water. Add diced cooked chicken, if desired. Cream of Tomato Soup Use tomato juice or tomato sauce [no sugar] in place of the water. Add oregano, sweet basil, garlic, fennel seed crushed, etc., if desired. Shrimp Salad San Joaquin Makes 4 servings 12 oz. cooked shelled and deveined small shrimp 1 cup chopped scallions (green onions) 2 Tbs. olive oil 2 or 3 small garlic cloved, minced 1- 1/3 cup chicken stock, or more as needed 1 -1/2 tsp. hot sauce 4 ounces uncooked brown rice 2 med. tomatoes, seeded and cut into thin strips 1 cup diced green bell peppers 1-1/2 tsp. salt dash pepper, or to taste garnish Italian flat-leaf parsley sprigs and thin lime slices In large glass bowl, combine shrimp, scallions, oil and garlic and toss to coat thoroughly. Cover with plastic wrap and REFRIGERATE OVERNIGHT. In 1-qt. Saucepan combine broth, hot sauce and bring to a boil., stir in rice. Cook rice, adding more chicken stock or water as necessary. Let rice cool slightly. Add tomatoes, bell peppers, salt if desired, and pepper, toss to combine. Add rice mixture to shrimp mixture, toss to combine. Cover with plastic wrap and REFRIGERATE UNTIL CHILLED, at least 1 hour. Serve garnished with parsley sprigs and lime slices. Fat-Free Sugar-Free "Cool Whip" Take 1/2 cup dry nonfat milk. Add 1/3 cup of cold water. Then put in fridge to chill for 1-2 hours. Chill beaters, too. Then beat with electric mixer until it forms peaks. Then add 1 teaspoon of vanilla (or other extract); then beat again. Then add sugar substitute to taste (try 5-6 packets to start & adjust next time). Then beat again and refridgerate until you use it. Use like Cool Whip, or you may freeze it and it tastes like vanilla ice cream. TANGY CHICKEN OF THE ISLANDS 1/2 cup vinegar 1/2 cup soy sauce 1 clove garlic, minced fine Dash of freshly ground black pepper 1 (2-3 pound) frying chicken, cut into serving pieces and skin removed Put vinegar, soy sauce, garlic, and pepper in a deep skillet. Add chicken; let marinate together at least 30 minutes. Heat to boil. Cover skillet; lower heat. Simmer about 40 minutes. Liquid will be absorbed into chicken. Serve hot or cold. NOTES: The chicken cooks up very tender and will fall right off the bone. This is a favorite because the cold chicken is great on a summer salad or in a sandwich. Pumpkin Date Nut Muffins 1 cup bran cereal (nugget-type)* 1 cup apple juice 1 1/2 cup [Stone Ground] whole-wheat flour 1 tablespoon baking powder 1/2 cup brown sugar [Twin] 1 teaspoon pumpkin pie spice 1/4 cup chopped walnuts 1 tablespoon vegetable oil 2 egg whites 1 cup canned pumpkin 1 cup chopped dates Preheat oven to 400 degrees. In a small mixing bowl, combine bran cereal and apple juice. Let stand. In a large mixing bowl, combine flour, baking powder, brown sugar, pumpkin pie spice, and walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal mixture. Stir until well blended. Add cereal mixture to large mixing bowl. Stir until just blended. Add dates and stir. Spoon muffin mixture into 12 muffin tins that have been coated with vegetable oil spray. Bake for 18 minutes or until toothpick inserted in center is clean when removed. Makes 12 muffins. * I don't have a box of the nugget-type of bran cereal to check. If it's not OK, substitute other allowable bran cereal. FRESH PEACH PUDDING BAKE 3 cups (6 medium) peeled and sliced fresh peaches 2 T. Brown Sugar Twin 1/2 cup pourable Sugar Twin 1 cup + 2 T. Roberta Garner's Quick Mix recipe * [my substitution] 1/2 tsp. ground nutmeg 3 T. (3/4) oz. chopped pecans Preheat oven to 425 deg. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine peaches, Brown Sugar Twin, and Sugar Twin. Let set for 10 minutes. Add Quick Mix, nutmeg, and pecans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Serves 6. NOTE: Good served warm with sugar-free ice cream. * I substituted Roberta Garner's Quick Mix recipe for Bisquick in the original recipe. Roberta Garner's Quick Mix recipe 8 1/2 cups SGWW Pastry Flour 4 TBL Baking Powder 1 TBL Salt 2 tsp Cream of Tartar 1 1/2 tsp baking soda 1 1/2 cups instant nonfat dry milk 2 1/4 cups shortening In a large bowl mix together all the dry ingredients. With a pastry knife, cut in the shortening until evenly distributed. Mixture will resemble cornmeal in texture. Put in an airtight container. Label and store in a cool dry place. Use within 10 to 12 weeks. Makes about 13 cups of Quick Mix Never Fail Rolled Biscuits From: Roberta Garner 3 cups Quick Mix 2/3 c milk or water Preheat oven to 450. Combine Quick Mix and milk in a medium bowl. Blend well and let sit for 5 minutes. On a lightly floured(SGWW) board, knead dough about 15 times. Roll out to 1/2-inch thickness and cut with a biscuit cutter or glass. Place about 2" apart on ungreased baking sheet. Bake 10 to 12 min until golden brown. Makes 12 biscuits. Quick Mix Recipes Muffins From: Roberta Garner 2 ½ cups Quick Mix 4 tbls sugar (use whatever substitute you like) 1 egg, beaten 1 cup milk or water Preheat oven to 425. Generously butter muffin pans. Mix together Quick Mixand SS. Combine egg and milk or water. Add all at once to dry ingredients. Stir till just blended. Fill prepared muffin pans 2/3 full. Bake 15 to 20 min until golden brown. Make 12 muffins. Variations: Add 1 cup blueberries if you eat fruit in combination with other things. Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all bran cereal before adding liquid ingedrients. Add 1 cup grated raw apples to dry ingredients before adding liquids. Add 1 tbl grated orange peel to dry ingredients before adding liquids. Add 2/3 c chopped cranberries to dry ingredients before adding liquids. Indian Fry Bread From: Roberta Garner Oil for frying 1 cup Quick Mix ½ cup SGWW pastry flour ¼ tsp salt about 1/3 c water or milk Heat oil in deep skillet. Mix Quick Mix, flour and salt in a bowl. Mix well. Add enough milk or water to make a soft dough. On lightly floured surface, knead dough about 12 times. Divide dough into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6 wedges. Fry in hot oil 2 to 3 min until brown on both sides. Drain on paper towels. 12 wedges. Crispy Bread Sticks From: Roberta Garner 1 cup Quick Mix ¼ cup SGWW pastry flour ¼ tsp salt About ¼ milk or water Preheat oven to 400. Lightly grease a baking sheet.. In bowl combine Quick mix, flour and salt. Mix well. Add water or milk to form a dough. Knead 12 times or until dough is smooth. Shape into pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll in sesame or poppy seed if desired. Bake about 20 minutes or until brown and crips. For extra chropness, turn oven off and leace in ove 5 to 10 more minutes. Makes about 6 breadsticks. Drop Biscuits From: Roberta Garner 3 cups Quick Mix ¾ cup milk or water Preheat oven to 450. Grease a baking sheet. Combine Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12 biscuits Variations; Add 1/3 c grated cheese and chopped parsley, chives or herbs to taste. Substitute Buttermilk for water or milk Drop by tablespoons over the top of chicken or beef stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook over medium heat 10 minutes more until cookd through. Spoon over top of hot, fruit or berries and bake in an 8 inch pan about 20-25 minutes. Sausage Cheese Balls From: Roberta Garner 1 ½ cups Quick Mix 1 lb grated cheese 1 lb lean ground pork sausage or hot ground sausage. Preheat oven to 350. Combine ingredients until dough sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain on paper towels. Serve warm with toothpicks. Self Crust Cheese Tart From: Roberta Garner Paprika 1 cup grated Swiss cheese 4 strips bacon, cooked and crumbled 3 eggs ¼ tsp salt ¼ tsp nutmeg 1 ½ cups milk 1 tsp instant minced onion 1/3 c Quick Mix Preheat oven to 325. Generously butter a 9 inch pie plate. Sprinkle paprika over bottom and sides of plate. Layer Swiss cheese and bacon in bottom. Combine eggs, salt nutmeg, milk, onion and quick mix in blender. Blend on meduim speed aboout 1 min until thoroughly mixed. Pour over chees and bacon in plate. Bake 30-40 min, until toothpick inserted in center comes out clean. Serve hot. Make 6 servings. Yogurt Submitted By: Judy mento With all the talk about yogurt and such, I thought I would give you all this recipe that I use for yogurt. I have had it for years and have use all kinds of flavorings for it. It is my favorite. It is a little stronger in flavor than you might be used to, and not as thick, but my family never buys yogurt,we like this one too much. You might give it a try. I just mix it up in a large mixing bowl and stick it in the oven. I used plain yogurt from the store for the first batch, then just save some of the yogurt each time to use for the culture for each batch after that. Turns out great. 3 c non-instant milk 3 c warm water 13 oz can evaporated milk 6 oz plain yogurt Mix ingredients in ½ gallon bowl or crock. Water should be warm to touch but not to hot. Culture will die at temps over 120°. Preheat oven to 275°. Turn off oven and place bowl inside. Close oven door and do not disturbe for 10-12 hours. Refigerate for 2-3 hours. Flavor with jam or jelly. Amana Cole Slaw Recipe By: :JoAnna Lund 4 1/4 cups cabbage -- shredded 1/2 cup celery -- finely diced 1/4 cup onion -- finely diced 1/2 cup mayonnaise -- sugar-free 1/4 teaspoon lemon pepper 2 teaspoons prepared horseradish sugar substitute -- to = 2 T. sugar 1 tablespoon white vinegar 1 teaspoon celery seed In medium bowl combine cabbage, celery and onion. In small bowl combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar and celery seed. Add to cabbage mixture. Mix well to combine. Cover and chill at least1 hour. NOTE: An additional 3/4 cup shredded cabbage was included in place of ¾ cup shredded carrot in original recipe. Source: "Healthy Exchanges newsletter, March 94, p. 4" David's Oat Bran Muffins Recipe By :David Liederman 2 cups oat bran (or dry oatmeal, not instant) 1/3 cup flour (stone ground whole wheat -- my subst.) 1/4 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1 1/4 cups milk 2 large egg whites 5 ounces all-fruit strawberry spread -- no sugar 3/4 cup dried apricots -- chopped -- OPTIONAL (It is important to bake the muffins immediately upon mixing the ingredients, or else the batter will turn to sludge before your eyes.) Preheat the oven to 350 deg. F. Spray muffin pan with nonfat cooking spray. Combine all the dry ingredients. Mix in all the remaining ingredients. This is a very wet batter, and you need not worry about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes or until the muffins are brown and firm. Makes 12 muffins, 1 muffin per serving. NOTE: You may use use other flavors besides strawberry all-fruit spread. This will be 1/2 a 10-ounce jar. Source: "David's Delicious Weight-Loss Program, p. 261-262" Ham and Asparagus Lasagna Recipe By :JoAnna Lund 1 1/2 cups evaporated skim milk 3 tablespoons flour (stone ground whole wheat pastry flour - my subst.) 1/2 teaspoon garlic -- dried minced 1 teaspoon Italian seasoning 1/4 teaspoon black pepper 1 1/4 cups noodles (whole wheat -- my substitution) --uncooked measurement, cook, rinse & drain 6 ounces ham, extra lean -- finely diced 2 cups asparagus -- fresh or frozen, cooked & drained 3 ounces mozzarella cheese, reduced-fat -- shredded Preheat oven to 350 deg. F. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine evaporated skim milk and flour. shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add garlic, Italian seasoning, and black pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Layer half of noodles into prepared baking dish. Spoon half of white sauce over noodles. Sprinkle half of ham and asparagus over sauce. Top with half of mozzarella cheese. Repeat layers. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Review: I love this. The sauce is out of this world! Joe's Salad Dressing Recipe By :Joe Mento 1 tablespoon olive oil 1 tablespoon wine vinegar 1 clove garlic clove -- fresh, pressed 1/2 teaspoon mustard 1/2 teaspoon anchovy paste 1/2 teaspoon oregano -- crushed 1/2 teaspoon basil leaves -- crushed Combine all ingredients in small shaker. Pour over salad and toss. Meat Marinade Submitted By: Judy Mento 1/4 cup olive oil 2 tablespoons wine vinegar 4 teaspoons Worcestershire sauce 2 cloves garlic -- fresh, crushed 2 teaspoons salt pepper -- to taste 1 teaspoon celery salt Rub meat with salt & pepper. Combine the rest of the ingredients in a large Ziploc baggie. Mix well. Add meat. Turn. Chill 2 or more hours (more is better), turning occasionally. Meat may be charcoaled or broiled. This makes enough marinade for 1 pound of meat, whether chops, steak, or fillet. REVIEW: Once you taste steaks marinated in this, if you then try to eat plain steaks, you'll be disappointed. Mock Hollandaise Sauce, Mock Mayonnaise, Mock Bearnaise Recipe By :Deanie Comeaux Bahan 4 ounces cream cheese, Kraft Philadelphia fat free 3 tablespoons yogurt 1 1/2 tablespoons lemon juice dash salt -- to taste dash pepper -- to taste Mix all ingredients in a food processor or blender until smooth. In a double boiler, cook over simmering water until hot and thick. Serve immediately or refrigeraate and serve cold. Stir before using. Variations: MOCK MAYONNAISE: add a little Dijon mustard and a little sugar substitute. (I didn't cook this, just blended.) MOCK BEARNAISE: add a little tarragon and green onion. NOTES: Original recipe called for Neufchatel cheese and low fat yogurt. REVIEW: This was good. Here's a possibility for sugar-free fat-free mayo. I only put in 1/2 packet of sugar substitue for the mock mayo & it wasn't enough. Next time I'll use a whole packet. (Guess there was more sugar in Kraft fat-free mayo than I thought.) Mom's Deviled Eggs Recipe By :Judy Mento 8 whole egg -- hard boiled 1/2 cup mayonnaise -- sugar-free 1 teaspoon onion powder 1 teaspoon cider vinegar 2 teaspoons mustard 1/2 teaspoon salt 1/4 teaspoon pepper 1 packet Equal sweetener, 1 pkt. dash paprika Cut eggs in half. Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top. Mom's Mixed Vegetable Soup Recipe By :Judy Mento 1 cup tomato juice 1/4 cup onion -- chopped 2 cups cabbage -- shredded 16 ounces tomatoes, canned -- with juice, chopped 16 ounces green beans, canned -- with juice 1/8 teaspoon salt 2 teaspoons chicken bouillon granules 2 cups water Combine all ingredients in saucepan. Simmer until vegetables are tender. NOTE: Add other allowed vegetables as desired. Oriental Spinach Salad Recipe By :JoAnna Lund 6 cups spinach leaves -- fresh, torn, stems removed 2 whole eggs, hard-boiled -- chopped 2 tablespoons bacon bits -- real bacon 1/4 cup lemon juice 1/4 cup cider vinegar sugar substitute -- to = 1/4 cup sugar 2 tablespoons soy sauce, low sodium In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once. Serves 4 (1 1/2 cups) VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added). NOTE: This dressing is good on other salads as well. Quick and Easy Hollandaise Recipe By :Robert C. Atkins & Veronica Atkins Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup butter 2 whole egg yolks 1 tablespoon lemon juice salt -- to taste cayenne pepper -- to taste nutmeg -- to taste, optional Heat the butter in a saucepan over low heat until gently bubbling. Meanwhile, place the egg yolks in a flender or food processor and blend for a few seconds. With the motor running, add the lemon juice, salt, cayenne, and nutmeg, if using. Slowly add the melted butter in a thin stream and blend for 10 seconds, or until thickened and smooth. REVIEW: Yum! Imagine with Canadian bacon, poached eggs, on Jo Mudge's biscuit. Yield: "1/2 cup" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Quick Creole Green Beans Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup onion -- chopped 2 tablespoons bacon bits -- real bacon 1 3/4 cups stewed tomatoes (no sugar added) -- with juice sugar substitute -- to = 1 T. sugar 4 cups green beans, canned -- drained In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Stir in bacon bits, undrained stewed tomatoes, and sugar substitute (suitable for cooking). Add green beans. Mix well to combine. Lower heat. Continue cooking until heated through, about 5 minutes, stirring often. Yield: "6 cups" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spinach Meat Loaf Recipe By :JoAnna Lund Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces ground 90% lean turkey or beef 10 ounces spinach, frozen -- chopped, thawed, drained 6 tablespoons bread crumbs (stone ground whole wheat - my subst.) -- fine, dried 2 teaspoons Italian seasoning 1 3/4 cups tomato sauce -- sugar-free sugar substitute -- to = 2 tsp. sugar 3/4 cup mozzarella cheese (3 oz.), reduced-fat -- shredded Preheat oven to 350 deg. F. In a large bowl, combine meat, thoroughly drained spinach, bread crumbs, 1 tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well with hands to combine. Pat mixture into an 8 x 8 - inch baking dish sprayed with butter-flavored cooking spray. Bake 30 to 35 minutes. In a medium bowl, combine remaining tomato sauce, remaining 1 tsp. Italian seasoning, sugar substitute (suitable for cooking), and mozzarella cheese. Spoon sauce mixture evenly over meatloaf. Continue baking 15 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. - - - - - - - - - - - - - - - - - - - Assorted Recipes 2 - Judy * Exported from MasterCook * Giant Home-Style Cookie Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 whole dates -- chopped -- OPTIONAL 2 tablespoons water -- very hot 3 tablespoons flour, whole-grain wheat Alba subtitute (vanilla): 1/3 cup nonfat dry milk powder 1 teaspoon vanilla -- (added to liquid) 3 packets Sweet 'n Low® sweetener Remaining Ingredients: 1/2 teaspoon brown SugarTwin 1 teaspoon butter 1/2 teaspoon baking powder 1 packet Sweet 'n Low® sweetener 1/4 teaspoon apple pie spice Preheat oven to 350 deg. F. Spray nonstick cookie sheet with non-stick cooking spray. In a cereal-sized bowl, combine dates (if using) and hot water. Let stand 2 to 3 minutes. Add flour, Alba substitute, and remaining ingredients and mix well. Dough will be sticky. Pat onto prepared cookie sheet forming a circle. Bake at 350 deg. F. for 10 to 12 minutes. Serves 1. NOTES: This is good for Breakfast. I use scissors to chop the dates. - - - - - - - - - - - - - - - - - - - Per serving: 313 Calories (kcal); 5g Total Fat; (12% calories from fat); 12g Protein; 58g Carbohydrate; 14mg Cholesterol; 425mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Mocha Shake Recipe By :original recipe, without coffee, by JoAnna Lund Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water -- cold 2/3 cup nonfat dry milk powder 4 teaspoons cocoa -- unsweetened 1 tablespoon Equal for Recipes -- or 9 pkts. Equal, or to taste 2 teaspoons coffee powder, decaffeinated -- or to taste 1 cup ice -- crushed Combine ingredients. Blend. Serves 2. NOTES: Can leave out coffee, if just want a chocolate shake. Source: "original recipe from The Wonders of Nonfat Dry Milk Powder Cookbooklet, pp. 32-33" - - - - - - - - - - - - - - - - - - - Per serving: 94 Calories (kcal); 1g Total Fat; (5% calories from fat); 9g Protein; 18g Carbohydrate; 4mg Cholesterol; 135mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates * Exported from MasterCook * Mom's Stove-Top "Baked" Beans Recipe By :Judy Mento Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup onion -- chopped 15 1/2 ounces great northern beans, canned -- rinsed and drained 2 tablespoons tomato paste -- sugar-free 1 tablespoon Log Cabin Sugar Free Low Calorie Syrup, with Splenda 1 packet Sweet 'n Low® sweetener dash onion powder 1/8 cup Hormel Real Bacon Bits -- or cooked bacon, chopped 1 tablespoon Worcestershire sauce 1 tablespoon brown sugarTwin 1/4 cup ketchup -- sugar free dash liquid smoke flavoring -- optional Spray nonstick pan with nonstick cooking spray. Cook onion until golden. Add other ingredients. Cook 10 to 15 minutes on low heat, or until sauce cooks down somewhat into beans, stirring occasionally. Serves 3. - - - - - - - - - - - - - - - - - - - Per serving: 242 Calories (kcal); 2g Total Fat; (6% calories from fat); 14g Protein; 44g Carbohydrate; 3mg Cholesterol; 556mg Sodium Food Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Peanut Butter Soup Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons onion -- diced 2 tablespoons celery -- diced 1/2 cup chicken broth 1/2 cup water 1 tablespoon peanut butter, chunky -- sugar free 3 whole tomatoes, canned -- no sugar added,chopped dash salt dash pepper dash hot pepper sauce Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine. Serves 1. Source: "Weight Watchers Favorite Recipes, p. 41" - - - - - - - - - - - - - - - - - - - Per serving: 187 Calories (kcal); 9g Total Fat; (40% calories from fat); 10g Protein; 21g Carbohydrate; 0mg Cholesterol; 970mg Sodium Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates * Exported from MasterCook * Spinach Bake Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 40 ounces spinach, frozen -- thawed and drained 1 cup sour cream, Land O Lakes fat free 1 packet onion soup mix -- (39 grams) Preheat oven to 350 deg. F. Spray baking dish with non-stick cooking spray. Mix all the ingredients together. Bake for approx. 45 minutes. Serves 8. - - - - - - - - - - - - - - - - - - - Per serving: 73 Calories (kcal); 1g Total Fat; (7% calories from fat); 7g Protein; 12g Carbohydrate; 5mg Cholesterol; 582mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates * Exported from MasterCook * Sweet Potato Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Dry ingredients: 1 3/4 cups flour, whole-grain wheat 1/2 teaspoon salt 4 teaspoons baking powder Wet Ingredients: 2 whole eggs -- beaten 2/3 cup milk, skim 1 cup sweet potato, mashed -- cooked 3 tablespoons Log Cabin Sugar Free Low Calorie Syrup, with Splenda -- or apple juice concentrate 2 packets Sweet 'n Low® sweetener 3 tablespoons butter -- melted Remaining Ingredients: 1/3 cup sunflower seeds 1/3 cup dates -- chopped, OPTIONAL Preheat oven to 400 deg. F. Spray 12 cup nonstick muffin tin with nonstick cooking spray. Combine dry ingredients. In separate bowl, combine wet ingredients. Add wet ingredients to dry ingredients, stirring just until blended. Stir in remaining ingredients. Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20 to 25 minutes, or until toothpick inserted into muffin comes out clean. Serves 12, 1 muffin each. Source: "original recipe from www.Drkoop.com" Yield: "12 muffins" - - - - - - - - - - - - - - - - - - - Per serving: 162 Calories (kcal); 6g Total Fat; (31% calories from fat); 5g Protein; 24g Carbohydrate; 39mg Cholesterol; 321mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates * Exported from MasterCook * Sweet Potato Fritters Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound sweet potatoes -- peeled & coarsly shredded 3 large eggs 3 tablespoons flour, whole-grain wheat -- SGWW 1 small onion -- coarsely shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil -- for frying Spread potatoes and onion on a clean dish towel; roll up twisting towel to absorb moisture. In a a bowl whisk eggs, flour, salt and pepper until smooth. In a large nonstick skillet, heat about 1/4 cup oil over medium heat. Mix sweet potato with egg mixture and drop to form 6 to 8 pancakes. Cook until golden on one side; turn; cook until golden on other side. Serves 6 - 8. Source: "recipe originally posted by Ben on Sweetalk" - - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 12g Total Fat; (53% calories from fat); 4g Protein; 18g Carbohydrate; 94mg Cholesterol; 213mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Rice-Stuffed Chicken 2 cloves garlic, minced 2 tablespoons chopped walnuts (optional) 1/2 teaspoon dried sage 1/4 teaspoon black pepper 2 cups cooked brown rice 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4-inch thick For the gravy: 2 tablespoons minced yellow onion 2 tablespoons Stone Ground Whole Wheat flour 1/2 cup reduced-sodium chicken broth Preheat oven to 375*F. Spray a medium baking dish with vegetable cooking spray. To prepare gravy, spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add onion. Cook, stirring, until tender, about 5 minutes. Add flour. Cook, stirring, for 2 minutes. Add broth. Cook, stirring, until thickened, about 2 minutes. Set aside. Spray another medium nonstick skillet with cooking spray. Heat skillet over medium heat. Add garlic, walnuts, sage, and pepper. Cook, stirring, for 2 minutes. Stir in rice. Spoon rice mixture evenly over each breast half. Roll up tightly. Place rolls, seam-sides down, in prepared dish. Pour gravy evenly over top. Bake until cooked through, about 30 minutes. Serve immediately. Makes 4 servings. (Brown rice & SGWW flour substituted for white variety.) > This is the main course for our traditional Christmas eve dinner. > Gravy left in pan is good over Mock Mashed Potatoes. > > SPECIAL GREEN BEANS > > 1 can cut green beans, undrained > 1 can mushrooms, drained > 1 2-oz. jar pimientos, diced > dash lemon juice > dash onion flakes, or to taste > 1 chicken bouillon cube or packet > dash garlic powder > > Combine and simmer to let flavors mingle. > > -- > Judy Mento > mailto:wisp@lcc.net Sugar Free Cheesecake - Crustless 2 - 8 oz. Cream Cheese 18 Pkg. Equal 2 Eggs 1 Tsp. Vanilla 1/2 C. Chopped Pecans (Optional) Mix all ingredients together. Spray glass pie dish with pam. Bake 10 minutes at 325 degrees. Enjoy! Lisa Showalter Here's the recipe as printed in the newspaper: Parmesan Tomato Slices 2 large or 3 medium tomatoes, sliced 1/2 inch thick 1/4 cup dairy sour cream 1/4 cup mayonnaise or salad dressing 1 tsp. lemon juice 1/4 cup grated Parmesan cheese 1. Place tomato slices on a microwave-safe plate, overlapping slices if necessary. 2. Stir together sour cream, mayonnaise and lemon juice. Spread a thin layer on top of tomato slices. 3. Sprinkle with Parmesan cheese. 4. Cook, uncovered, on High (100 percent power) for 2.5 to 4.5 minutes or until heated through. Makes 4 servings One last hint: I made these last Sunday without the sour cream ('cause I didn't have any) and they were great. So, in a last minute pinch, just slap some mayo on some tomato slices, sprinkle with Parmesan cheese, nuke 'em for a few minutes and Ta-DAH. They'll think you're a genius. :-) Bev Brown Camper1319 Gazpacho 3 peeled tomatoes 1 1/2 peeled cucmbers 1/4 c. chopped green pepper (I used red) 1/3 c. chopped onion 8 oz. tomato juice 1/4 c. dry red wine 1 1/2 t. worcestershire sauce 1/4 t. dry mustard 1 T veg. oil (I used olive oil) 1 1/2 cloves minced garlic Dash of Tabasco (I used several dashes - I like it hot!) Dash salt and pepper Dash lime juice (I used a liberal dash) Chop solids in a blender, add liquids and spices. Serve cold on a hot summer day. Flavors deeped with time. Liza in AL Judy Mento wrote: > BAKED CHICKEN > > 1 chicken, cut into pieces (or 6 large pieces) > recipe substitution for 1 can condensed cream of mushroom soup > 1 cup cream > salt > garlic salt > paprika > chopped parsley > parsley sprigs > > Sprinkle chicken with salt, garlic salt, and paprika. > Put in shallow baking pan (in one layer). > Mix the soup and the cream. Pour it on the chicken. > Sprinkle the top with chopped parsley. > Bake it uncovered at 350 deg. 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I served mine on steamed fresh cauliflower. It's also great on the meatloaf made with oatmeal. 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I made this today as muffins - baked them at 350 for 25 min. I also made the spinach muffins and substituted 1 c. TVP and 1 c. shredded zucchini for the artichoke hearts. They are good, but they don't rise at all. They need to bake longer than 25 minutes - maybe 35. Queen Anne Chocolate Truffles: Sugar-Free/Diabetic 8 oz. Unsweetened Baking Chocolate; Finely Chopped 2/3 Stick Sweet Butter; Cut into Small Pieces 1/4 Cup Brewed Coffee or Water 1 Vanilla Bean; Split, Seeded and Hull Reserved 2 Egg Yolks; Slightly Beaten 1 Cup "Equal Spoonful" Sweetener 1 1/3 Cup "Equal Spoonful" Sweetener; Used as a Dusting Powder 1/4 Cup Unsweetened Cocoa Powder Put chocolate, butter, coffee or water, egg yolks and vanilrūŲūüPüøüŗü@żLżNżvżšż|ž’’¬’®’¾’ °“¶>ÄTŽ’”¾żżżżżżżżżżżżżżżżżżżżżżżżżżżżż¾ĄüZ’Ī šøŗŲ(Žąā`tvˆ”–&*¶¾J Z Ų ģ żżżżżżżżżżżżżżżżżżżżżżżżżżżżżģ ī ö ~ Š  " Ŗ č ź \ ^ ` b ź X \ ˆ Œ Ņ Hn°ų"&~‚ŒżżżżżżżżżżżżżżżżżżżżżżżżżżżżżŒ¦ŅŌHdrŅŌb ¢ĄĀÄŚš$&TV¾š:`ž żżżżżżżżżżżżżżżżżżżżżżżżżżżżż ,4NPŲä&(np8:\^ęüŒ˜"4²“ČŽąņōżżżżżżżżżżżżżżżżżżżżżżżżżżżżżōD–ĄęJp°ęX‚ŅŌb°²ČŹīšvų">Rżżżżżżżżżżżżżżżżżżżżżżżżżżżżż Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum husks) 1/4 c. firmly packed brown sugar (equiv. of Sweet N Low brown sugar sub) 2 t baking soda 1 c. low-fat plain yogurt (silken tofu diluted with water, 1 c.) 2 egg whites, slightly beaten 1/4 c. skim milk (1/4 c. no sugar added soy milk) 1/4 c. honey (equiv. of Sweet n Low) 2 T. vegetable oil ¾4†^`L ā (v(ś*ž*++R+„/†/d0f0:4R4Ø5<6ī<$=@n@p@ @Ų@NCģD.FÖF I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 1 1/3 whole wheat flour (1 1/3 c spelt flour) 2/3 c. oat bran 1/2 c. sugar (I left this out by mistake, but liked it anyway) 1 T. nonfat dry milk 2 t. baking powder 1/2 t. cinnamon 3 large egg whites 1 c. buttermilk (see NOTE) 1 medium zucchini, shredded (about 1 1/2 c.) Heat oven to 425. Lightly grease a 9x5 loaf pan or two mini loaf pans.(I used a small bundt cake pan and baked it a shorter amount of time). Whisk together dry incredients. Mix together wet ingredients,*including*zucchini. Stir wet ingredients into dry until just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40 minutes or until done. Let cool in pan on a rack for 15 min. Remove from pan and let cool completely. Store in freezer bag in fridge or freeze (I left mine out and it went rancid in one day!). NOTE: If you don't want to buy buttermilk, you can make it by putting 1 T lemon juice in a measuring cup and adding milk (I used skim) and letting it sit for 5 minutes (stir before using). I made this today as muffins - baked them at 350 for 25 min. I also made the spinach muffins and substituted 1 c. TVP and 1 c. shredded zucchini for the artichoke hearts. They are good, but they don't rise at all. They need to bake longer than 25 minutes - maybe 35. Queen Anne Chocolate Truffles: Sugar-Free/Diabetic 8 oz. Unsweetened Baking Chocolate; Finely Chopped 2/3 Stick Sweet Butter; Cut into Small Pieces 1/4 Cup Brewed Coffee or Water 1 Vanilla Bean; Split, Seeded and Hull Reserved 2 Egg Yolks; Slightly Beaten 1 Cup "Equal Spoonful" Sweetener 1 1/3 Cup "Equal Spoonful" Sweetener; Used as a Dusting Powder 1/4 Cup Unsweetened Cocoa Powder Put chocolate, butter, coffee or water, egg yolks and vanilla bean into a microwave safe cooking dish. Mix slightly to moisten chocolate. Microwave on 50% power for 3-minutes. Stir to dissolve lumps. Please note that additional time may be used at 20-second intervals on 50 % power if chocolate needs more time to Ķ‰  !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~€la bean into a microwave safe cooking dish. Mix slightly to moisten chocolate. Microwave on 50% power for 3-minutes. Stir to dissolve lumps. Please note that additional time may be used at 20-second intervals on 50 % power if chocolate needs more time to melt. Stir in "Equal Spoonful" sweetener and combine well. Spoon onto small pan lined with waxed paper. Spread evenly and remove vanilla bean. Place in refrigerator until semi-firm. Save the reserved vanilla bean hull for another recipe. Prepare dusting powder by combining "Equal Spoonful" sweetener and cocoa powder in a small bowl. When truffles are firm enough to hold shape, cut into desired bite sized squares and mold into balls by hand. Roll each truffle in dusting powder. Serve at room temperature. Refrigerate to store. Ben Pork and Bean Casserole This is from the Miami Herald. I haven't tried it yet, but it looks good. Ben (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil,reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Per serving: 371 calories, 26 grams protein, 33 grams carbohydrate, 15grams fat (5 grams saturated), 37 percent calories as fat, 9.7 grams fiber, 45 milligrams cholesterol, 232 milligrams sodium. No-Bake Chocolate Dream Cookies -- Low GI Recipe By : Judy Mento Serving Size : 1 Preparation Time :0:00 1Rv˜œ dŅ$ Œ Ź Ī Š @„B„˜‡Ų‡Ś‡ā‡ä‡ˆˆ6ˆBˆZˆ|ˆ–ˆøˆֈšˆ‰żżżżżżżżżżżūżżżżżżżżżżżżżżżżż/3 cup water -- scant 1 tablespoon cocoa powder -- no sugar pinch salt 1 teaspoon butter 1 tablespoon peanut butter -- no sugar; optional 1 ounce oats, rolled (raw) (3/8 cup) 6 packets Equal sweetener 1/8 teaspoon vanilla extract 2 tablespoons nonfat dry milk powder plus 2 teaspoons nonfat dry milk powder In saucepan, combine water, cocoa, salt, butter, and peanut butter (if using). Bring to boil. Add oats, stirring constantly, cook for about 30 seconds more. Remove from heat. Add other ingredients and stir to combine. Line plate with waxed paper. Drop cookies by teaspoonfuls onto waxed paper. Set in refrigerator until firm. Makes 1 serving. NOTE: The milk powder adds some protein to this, but I think I would also eat some additional protein with this if peanut butter not added. Good for breakfast or a snack. I only make one serving at a time  this is too good. I usually prefer this without the peanut butter, but it depends on my mood. Turkey & Vegetable Bake From: Lisa Antonecchia <lisababy69@hotmail.com> I eat this on a regular basis and absolutely adore it and wanted to share it with everyone....it is even better the next day or even cold!!!! 1 - 1 1/4 lbs lean ground turkey 1 large onion chopped 3 cloves fresh garlic chopped 1 lg eggplant diced (with skin) 1 green bell pepper diced 1 red bell pepper diced 1 slice of Ekekiel 4.9 sgww bread crumbled (I usually chop the bread) 1 tsp. basil 1 24 oz can can crushed tomatoes 1/2 cup parmesan cheese Spray a large and deep frying pan with Pam and add ground turkey, onion & garlic. Saute until turkey is cooked and onions are clear. Add eggplant, green and red peppers, bread curmbs, crushed tomatoes and basil. Mix well and bring to a boil. Transfer to a large casserole dish sprayed with Pam and bake at 350 for 45 mins. After 45 mins, sprinkle parmesan cheese on top and bake another 15 mins until cheese is melted. Let cool at least 15 mins before slicing.....Make 8 servings. GRANOLA From: "Janice Francis Landry" <janfran@globetrotter.qc.ca> Mix together in a big bowl: 8 cups rolled oats 2 cups wheat flakes 1 cup sesame seeds 1 cup unsweetened coconut 1 cup wheat germ 1 cup wheat bran 1½ cup sliced almonds or lightly ground peanuts Stir together: 1 can apple juice concentrate 1½ cups unsweetened peanut butter 2 tsp cinnamon Pour the liquid ingredients over the dry ingredients, stirring to coat all the dry ingredients. Then spread thinly over cookie sheets. Bake at 350 degrees for 20 minutes, stirring halfway through. When cool, add: 1½ cups chopped dried fruit (apples, apricots, etc) Store in an air-tight container. You can really make all kinds of variations to this. Any flakes, nuts or grains will work. Instead of the apple juice concentrate, you can use apricot purée, diluted with water so it will be liquid, and leave out the chopped fruit at the end. TACO MEAT (for approx. 1.5 lbs. ground beef) 1-1/2 lbs. ground sirloin 1 smal onion, chopped fine 2 Tbsp minced garlic 1/3 cup tomato paste 1 to 1-1/2 tsp ground paprika 1-1/2 to 2 tsp chili powder Dash of thyme leaves Dash of rosemary leaves, crushed Dash of ground bay leaves Dash of ground sage Dash of oregano leaves, crushed crystalline fructose to taste, if desired (or other approved sweetener) salt and ground cayenne pepper to taste 5-6 drops Zatarrain's concentrated liquid crab boil (optional) Brown ground sirloin in skillet, add onions and garlic. Saute for 5 minutes. Add tomato paste and mix thoroughly. Add water sparingly if it begins to stick to skillet. Add remaining ingredients and simmer for 25 minutes. CATALINA DRESSING Linnet Cagnolatti - Gonzales, LA 1 cup canola oil 5 tsp crystalline fructose (or equivalent of alternate sweetener) 6 Tbsp tomato paste 1/4 cup salad vinegar 1 Tbsp dried onions 1/2 tsp salt Combine all ingredients in a blender and blend on high speed to emulsify thoroughly. Mock Potato Salad Submitted By: Vicki 2 cups steamed, drained cauliflower, cut into small chunks 2 Tbs. Weight Watcher's mayo ( 2 gram sugar per 2 Tbs., I added to reduce fat content) 2 Tbs. Hellman's mayo ( 0 grams sugar and tastes better than just WW's) 3-4 sliced green onions 1/2 tsp. dried dill 1 hard boiled egg, diced freshly cracked pepper and salt to taste Mix, chill and enjoy! :-) Pecan Crust > 1 1/2 cups chopped pecans 1 cup sugar (use combination of sugar substitutes to = 1 c. sugar) 1 egg white > Chop the pecan pieces very finely (not to dust, but finer than chopped pecans come in a package). Add sugar and mix together. In a small bowl, lightly beat the egg white just until frothy. Add enough egg white to the pecans so that the nuts hold together in a ball when squeezed in the hand. Press mixture into the bottom of pie pan or springform pan. Toast in a 350 °F oven for 10 minutes, until pecans begin to turn light brown. Remove from oven and cool before adding pie filling. Makes enough for a 9 or 10-inch springform pan. > Great for sugarless pies and cheesecakes Ben BEAN SALAD 1 can black beans, no sugar, rinsed and drained 1 T. olive oil ground cumin or garlic, to taste bermuda onion, to taste, chopped fresh cilantro, chopped squirt of fresh lemon or lime, optional Toss the beans with the olive oil and ground cumin. Add other ingredients & mix. Cover & let stand in refrigerator for flavor to develop. Good with pita chips. REFRIED BEAN SOUP 1 can fat-free refried beans, no sugar 1 can diced tomatoes 1 can chicken broth 1 small can diced green chiles Throw them all together in a pot and heat through. GRILLED SWEET BANANA PEPPERS with JACK CHEESE Submitted By: June 6 sweet banana peppers 8 oz. Monterey Jack cheese cut into 1/2 in. strips Slice peppers in half lengthwise, keeping stems intact. Remove seeds. Place on grill grid or heavy duty aluminum foil. Grill without grill lid, over medium high heat, for 5 minutes or until tender. Place cheese sticks inside of each pepper. Cook until melted, about 3 minutes. I have made them four times and have adapted the recipe as follows: Banana peppers, anaheim peppers or any other sweet pepper ( not Bell Pepper) These are elongated peppers, and not hot. Prepare peppers as above. Cut mozzarella cheese in slices small enough to fit in the pepper. Put cheese in peppers. Arrange in baking dish. (I use glass) Bake at 350 degrees for 15 minutes or until pepper is tender enough to suit you. PITA PIZZA Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray) tomato sauce, sugar free garlic powder ground oregano canned mushrooms, drained chopped onion sliced black olives Italian sausage, cooked, crumbled (I like Owen's Italian) Hormel Genoa salami** provolone cheese (Alpine Lace makes a reduced-fat version) Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1. JO's Cream Sauce From  The Wonders of Nonfat Dry Milk Powder pg. 26-27, JoAnna Lund Note: NONFAT DRY MILK POWDER The box of non-fat dry milk powder should be kept in the refridgerator after it is opened. I know that it "keeps" on the shelf, but it develops an odd nasty taste. It won't do that in the refridgerator. 1 cup nonfat dry milk powder 1 1/2 cups water 3 T. flour (stone ground whole wheat pastry flour -- my substitution) 1 tsp. dried parsley flakes 1/4 tsp. black pepper In a jar with cover, combine dry milk powder, water and flour. Cover and shake wel to combine. Add parsley flakes and black pepper. Cover and shake again. Pour mixture into medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens. Remove from heat. Use in any recipe that needs a medium cream sauce. Makes 1 ½ cups. The VARIATIONS (JoAnna's): JO's Cheesy Cream Sauce Add 3/4 cup (3 oz.) shredded reduced-fat Cheddar or Swiss cheese after pouring mixture into saucepan. Continue cooking as usual. NOTE: Great in traditional casseroles. JO's Mushroom Sauce Add 1/2 cup (2.5 oz. jar) drained canned sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. NOTE: This can be used in any recipe that calls for 1 can CREAM OF MUSHROOM SOUP. JO's Peanut Sauce Add 1/4 cup peanut butter [no sugar] and 2 tsp. reduced-sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. NOTE: Suggestions for this are to use in any oriental dish or spooned over boiled cabbage. The VARIATIONS (Judy Mento): Cream of Chicken Soup Use chicken broth in place of the water. Add diced cooked chicken, if desired. Cream of Tomato Soup Use tomato juice or tomato sauce [no sugar] in place of the water. Add oregano, sweet basil, garlic, fennel seed crushed, etc., if desired. Shrimp Salad San Joaquin Makes 4 servings 12 oz. cooked shelled and deveined small shrimp 1 cup chopped scallions (green onions) 2 Tbs. olive oil 2 or 3 small garlic cloved, minced 1- 1/3 cup chicken stock, or more as needed 1 -1/2 tsp. hot sauce 4 ounces uncooked brown rice 2 med. tomatoes, seeded and cut into thin strips 1 cup diced green bell peppers 1-1/2 tsp. salt dash pepper, or to taste garnish Italian flat-leaf parsley sprigs and thin lime slices In large glass bowl, combine shrimp, scallions, oil and garlic and toss to coat thoroughly. Cover with plastic wrap and REFRIGERATE OVERNIGHT. In 1-qt. Saucepan combine broth, hot sauce and bring to a boil., stir in rice. Cook rice, adding more chicken stock or water as necessary. Let rice cool slightly. Add tomatoes, bell peppers, salt if desired, and pepper, toss to combine. Add rice mixture to shrimp mixture, toss to combine. Cover with plastic wrap and REFRIGERATE UNTIL CHILLED, at least 1 hour. Serve garnished with parsley sprigs and lime slices. Fat-Free Sugar-Free "Cool Whip" Take 1/2 cup dry nonfat milk. Add 1/3 cup of cold water. Then put in fridge to chill for 1-2 hours. Chill beaters, too. Then beat with electric mixer until it forms peaks. Then add 1 teaspoon of vanilla (or other extract); then beat again. Then add sugar substitute to taste (try 5-6 packets to start & adjust next time). Then beat again and refridgerate until you use it. Use like Cool Whip, or you may freeze it and it tastes like vanilla ice cream. TANGY CHICKEN OF THE ISLANDS 1/2 cup vinegar 1/2 cup soy sauce 1 clove garlic, minced fine Dash of freshly ground black pepper 1 (2-3 pound) frying chicken, cut into serving pieces and skin removed Put vinegar, soy sauce, garlic, and pepper in a deep skillet. Add chicken; let marinate together at least 30 minutes. Heat to boil. Cover skillet; lower heat. Simmer about 40 minutes. Liquid will be absorbed into chicken. Serve hot or cold. NOTES: The chicken cooks up very tender and will fall right off the bone. This is a favorite because the cold chicken is great on a summer salad or in a sandwich. Pumpkin Date Nut Muffins 1 cup bran cereal (nugget-type)* 1 cup apple juice 1 1/2 cup [Stone Ground] whole-wheat flour 1 tablespoon baking powder 1/2 cup brown sugar [Twin] 1 teaspoon pumpkin pie spice 1/4 cup chopped walnuts 1 tablespoon vegetable oil 2 egg whites 1 cup canned pumpkin 1 cup chopped dates Preheat oven to 400 degrees. In a small mixing bowl, combine bran cereal and apple juice. Let stand. In a large mixing bowl, combine flour, baking powder, brown sugar, pumpkin pie spice, and walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal mixture. Stir until well blended. Add cereal mixture to large mixing bowl. Stir until just blended. Add dates and stir. Spoon muffin mixture into 12 muffin tins that have been coated with vegetable oil spray. Bake for 18 minutes or until toothpick inserted in center is clean when removed. Makes 12 muffins. * I don't have a box of the nugget-type of bran cereal to check. If it's not OK, substitute other allowable bran cereal. FRESH PEACH PUDDING BAKE 3 cups (6 medium) peeled and sliced fresh peaches 2 T. Brown Sugar Twin 1/2 cup pourable Sugar Twin 1 cup + 2 T. Roberta Garner's Quick Mix recipe * [my substitution] 1/2 tsp. ground nutmeg 3 T. (3/4) oz. chopped pecans Preheat oven to 425 deg. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine peaches, Brown Sugar Twin, and Sugar Twin. Let set for 10 minutes. Add Quick Mix, nutmeg, and pecans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Serves 6. NOTE: Good served warm with sugar-free ice cream. * I substituted Roberta Garner's Quick Mix recipe for Bisquick in the original recipe. Roberta Garner's Quick Mix recipe 8 1/2 cups SGWW Pastry Flour 4 TBL Baking Powder 1 TBL Salt 2 tsp Cream of Tartar 1 1/2 tsp baking soda 1 1/2 cups instant nonfat dry milk 2 1/4 cups shortening In a large bowl mix together all the dry ingredients. With a pastry knife, cut in the shortening until evenly distributed. Mixture will resemble cornmeal in texture. Put in an airtight container. Label and store in a cool dry place. Use within 10 to 12 weeks. Makes about 13 cups of Quick Mix Never Fail Rolled Biscuits From: Roberta Garner 3 cups Quick Mix 2/3 c milk or water Preheat oven to 450. Combine Quick Mix and milk in a medium bowl. Blend well and let sit for 5 minutes. On a lightly floured(SGWW) board, knead dough about 15 times. Roll out to 1/2-inch thickness and cut with a biscuit cutter or glass. Place about 2" apart on ungreased baking sheet. Bake 10 to 12 min until golden brown. Makes 12 biscuits. Quick Mix Recipes Muffins From: Roberta Garner 2 ½ cups Quick Mix 4 tbls sugar (use whatever substitute you like) 1 egg, beaten 1 cup milk or water Preheat oven to 425. Generously butter muffin pans. Mix together Quick Mixand SS. Combine egg and milk or water. Add all at once to dry ingredients. Stir till just blended. Fill prepared muffin pans 2/3 full. Bake 15 to 20 min until golden brown. Make 12 muffins. Variations: Add 1 cup blueberries if you eat fruit in combination with other things. Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all bran cereal before adding liquid ingedrients. Add 1 cup grated raw apples to dry ingredients before adding liquids. Add 1 tbl grated orange peel to dry ingredients before adding liquids. Add 2/3 c chopped cranberries to dry ingredients before adding liquids. Indian Fry Bread From: Roberta Garner Oil for frying 1 cup Quick Mix ½ cup SGWW pastry flour ¼ tsp salt about 1/3 c water or milk Heat oil in deep skillet. Mix Quick Mix, flour and salt in a bowl. Mix well. Add enough milk or water to make a soft dough. On lightly floured surface, knead dough about 12 times. Divide dough into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6 wedges. Fry in hot oil 2 to 3 min until brown on both sides. Drain on paper towels. 12 wedges. Crispy Bread Sticks From: Roberta Garner 1 cup Quick Mix ¼ cup SGWW pastry flour ¼ tsp salt About ¼ milk or water Preheat oven to 400. Lightly grease a baking sheet.. In bowl combine Quick mix, flour and salt. Mix well. Add water or milk to form a dough. Knead 12 times or until dough is smooth. Shape into pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll in sesame or poppy seed if desired. Bake about 20 minutes or until brown and crips. For extra chropness, turn oven off and leace in ove 5 to 10 more minutes. Makes about 6 breadsticks. Drop Biscuits From: Roberta Garner 3 cups Quick Mix ¾ cup milk or water Preheat oven to 450. Grease a baking sheet. Combine Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12 biscuits Variations; Add 1/3 c grated cheese and chopped parsley, chives or herbs to taste. Substitute Buttermilk for water or milk Drop by tablespoons over the top of chicken or beef stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook over medium heat 10 minutes more until cookd through. Spoon over top of hot, fruit or berries and bake in an 8 inch pan about 20-25 minutes. Sausage Cheese Balls From: Roberta Garner 1 ½ cups Quick Mix 1 lb grated cheese 1 lb lean ground pork sausage or hot ground sausage. Preheat oven to 350. Combine ingredients until dough sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain on paper towels. Serve warm with toothpicks. Self Crust Cheese Tart From: Roberta Garner Paprika 1 cup grated Swiss cheese 4 strips bacon, cooked and crumbled 3 eggs ¼ tsp salt ¼ tsp nutmeg 1 ½ cups milk 1 tsp instant minced onion 1/3 c Quick Mix Preheat oven to 325. Generously butter a 9 inch pie plate. Sprinkle paprika over bottom and sides of plate. Layer Swiss cheese and bacon in bottom. Combine eggs, salt nutmeg, milk, onion and quick mix in blender. Blend on meduim speed aboout 1 min until thoroughly mixed. Pour over chees and bacon in plate. Bake 30-40 min, until toothpick inserted in center comes out clean. Serve hot. Make 6 servings. Yogurt Submitted By: Judy mento With all the talk about yogurt and such, I thought I would give you all this recipe that I use for yogurt. I have had it for years and have use all kinds of flavorings for it. It is my favorite. It is a little stronger in flavor than you might be used to, and not as thick, but my family never buys yogurt,we like this one too much. You might give it a try. I just mix it up in a large mixing bowl and stick it in the oven. I used plain yogurt from the store for the first batch, then just save some of the yogurt each time to use for the culture for each batch after that. Turns out great. 3 c non-instant milk 3 c warm water 13 oz can evaporated milk 6 oz plain yogurt Mix ingredients in ½ gallon bowl or crock. Water should be warm to touch but not to hot. Culture will die at temps over 120°. Preheat oven to 275°. Turn off oven and place bowl inside. Close oven door and do not disturbe for 10-12 hours. Refigerate for 2-3 hours. Flavor with jam or jelly. Amana Cole Slaw Recipe By: :JoAnna Lund 4 1/4 cups cabbage -- shredded 1/2 cup celery -- finely diced 1/4 cup onion -- finely diced 1/2 cup mayonnaise -- sugar-free 1/4 teaspoon lemon pepper 2 teaspoons prepared horseradish sugar substitute -- to = 2 T. sugar 1 tablespoon white vinegar 1 teaspoon celery seed In medium bowl combine cabbage, celery and onion. In small bowl combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar and celery seed. Add to cabbage mixture. Mix well to combine. Cover and chill at least1 hour. NOTE: An additional 3/4 cup shredded cabbage was included in place of ¾ cup shredded carrot in original recipe. Source: "Healthy Exchanges newsletter, March 94, p. 4" David's Oat Bran Muffins Recipe By :David Liederman 2 cups oat bran (or dry oatmeal, not instant) 1/3 cup flour (stone ground whole wheat -- my subst.) 1/4 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1 1/4 cups milk 2 large egg whites 5 ounces all-fruit strawberry spread -- no sugar 3/4 cup dried apricots -- chopped -- OPTIONAL (It is important to bake the muffins immediately upon mixing the ingredients, or else the batter will turn to sludge before your eyes.) Preheat the oven to 350 deg. F. Spray muffin pan with nonfat cooking spray. Combine all the dry ingredients. Mix in all the remaining ingredients. This is a very wet batter, and you need not worry about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes or until the muffins are brown and firm. Makes 12 muffins, 1 muffin per serving. NOTE: You may use use other flavors besides strawberry all-fruit spread. This will be 1/2 a 10-ounce jar. Source: "David's Delicious Weight-Loss Program, p. 261-262" Ham and Asparagus Lasagna Recipe By :JoAnna Lund 1 1/2 cups evaporated skim milk 3 tablespoons flour (stone ground whole wheat pastry flour - my subst.) 1/2 teaspoon garlic -- dried minced 1 teaspoon Italian seasoning 1/4 teaspoon black pepper 1 1/4 cups noodles (whole wheat -- my substitution) --uncooked measurement, cook, rinse & drain 6 ounces ham, extra lean -- finely diced 2 cups asparagus -- fresh or frozen, cooked & drained 3 ounces mozzarella cheese, reduced-fat -- shredded Preheat oven to 350 deg. F. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine evaporated skim milk and flour. shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add garlic, Italian seasoning, and black pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Layer half of noodles into prepared baking dish. Spoon half of white sauce over noodles. Sprinkle half of ham and asparagus over sauce. Top with half of mozzarella cheese. Repeat layers. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Review: I love this. The sauce is out of this world! Joe's Salad Dressing Recipe By :Joe Mento 1 tablespoon olive oil 1 tablespoon wine vinegar 1 clove garlic clove -- fresh, pressed 1/2 teaspoon mustard 1/2 teaspoon anchovy paste 1/2 teaspoon oregano -- crushed 1/2 teaspoon basil leaves -- crushed Combine all ingredients in small shaker. Pour over salad and toss. Meat Marinade Submitted By: Judy Mento 1/4 cup olive oil 2 tablespoons wine vinegar 4 teaspoons Worcestershire sauce 2 cloves garlic -- fresh, crushed 2 teaspoons salt pepper -- to taste 1 teaspoon celery salt Rub meat with salt & pepper. Combine the rest of the ingredients in a large Ziploc baggie. Mix well. Add meat. Turn. Chill 2 or more hours (more is better), turning occasionally. Meat may be charcoaled or broiled. This makes enough marinade for 1 pound of meat, whether chops, steak, or fillet. REVIEW: Once you taste steaks marinated in this, if you then try to eat plain steaks, you'll be disappointed. Mock Hollandaise Sauce, Mock Mayonnaise, Mock Bearnaise Recipe By :Deanie Comeaux Bahan 4 ounces cream cheese, Kraft Philadelphia fat free 3 tablespoons yogurt 1 1/2 tablespoons lemon juice dash salt -- to taste dash pepper -- to taste Mix all ingredients in a food processor or blender until smooth. In a double boiler, cook over simmering water until hot and thick. Serve immediately or refrigeraate and serve cold. Stir before using. Variations: MOCK MAYONNAISE: add a little Dijon mustard and a little sugar substitute. (I didn't cook this, just blended.) MOCK BEARNAISE: add a little tarragon and green onion. NOTES: Original recipe called for Neufchatel cheese and low fat yogurt. REVIEW: This was good. Here's a possibility for sugar-free fat-free mayo. I only put in 1/2 packet of sugar substitue for the mock mayo & it wasn't enough. Next time I'll use a whole packet. (Guess there was more sugar in Kraft fat-free mayo than I thought.) Mom's Deviled Eggs Recipe By :Judy Mento 8 whole egg -- hard boiled 1/2 cup mayonnaise -- sugar-free 1 teaspoon onion powder 1 teaspoon cider vinegar 2 teaspoons mustard 1/2 teaspoon salt 1/4 teaspoon pepper 1 packet Equal sweetener, 1 pkt. dash paprika Cut eggs in half. Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top. Mom's Mixed Vegetable Soup Recipe By :Judy Mento 1 cup tomato juice 1/4 cup onion -- chopped 2 cups cabbage -- shredded 16 ounces tomatoes, canned -- with juice, chopped 16 ounces green beans, canned -- with juice 1/8 teaspoon salt 2 teaspoons chicken bouillon granules 2 cups water Combine all ingredients in saucepan. Simmer until vegetables are tender. NOTE: Add other allowed vegetables as desired. Oriental Spinach Salad Recipe By :JoAnna Lund 6 cups spinach leaves -- fresh, torn, stems removed 2 whole eggs, hard-boiled -- chopped 2 tablespoons bacon bits -- real bacon 1/4 cup lemon juice 1/4 cup cider vinegar sugar substitute -- to = 1/4 cup sugar 2 tablespoons soy sauce, low sodium In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once. Serves 4 (1 1/2 cups) VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added). NOTE: This dressing is good on other salads as well. Quick and Easy Hollandaise Recipe By :Robert C. Atkins & Veronica Atkins 1/3 cup butter 2 whole egg yolks 1 tablespoon lemon juice salt -- to taste cayenne pepper -- to taste nutmeg -- to taste, optional Heat the butter in a saucepan over low heat until gently bubbling. Meanwhile, place the egg yolks in a flender or food processor and blend for a few seconds. With the motor running, add the lemon juice, salt, cayenne, and nutmeg, if using. Slowly add the melted butter in a thin stream and blend for 10 seconds, or until thickened and smooth. Quick Creole Green Beans Recipe By :JoAnna Lund 1/4 cup onion -- chopped 2 tablespoons bacon bits -- real bacon 1 3/4 cups stewed tomatoes (no sugar added) -- with juice sugar substitute -- to = 1 T. sugar 4 cups green beans, canned -- drained In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Stir in bacon bits, undrained stewed tomatoes, and sugar substitute (suitable for cooking). Add green beans. Mix well to combine. Lower heat. Continue cooking until heated through, about 5 minutes, stirring often. Spinach Meat Loaf Recipe By :JoAnna Lund 16 ounces ground 90% lean turkey or beef 10 ounces spinach, frozen -- chopped, thawed, drained 6 tablespoons bread crumbs (stone ground whole wheat -my subst.) -- fine, dried 2 teaspoons Italian seasoning 1 3/4 cups tomato sauce -- sugar-free sugar substitute -- to = 2 tsp. sugar 3/4 cup mozzarella cheese (3 oz.), reduced-fat --shredded Preheat oven to 350 deg. F. In a large bowl, combine meat, thoroughly drained spinach, bread crumbs,1tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well with hands to combine. Pat mixture into an 8 x 8 - inch baking dish sprayed with butter-flavored cooking spray. Bake 30 to 35 minutes. In a medium bowl, combine remaining tomato sauce, remaining 1 tsp.Italian seasoning, sugar substitute (suitable for cooking), and mozzarella cheese. Spoon sauce mixture evenly over meatloaf. Continue baking 15 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Giant Home-Style Cookie Submitted By :Judy Mento 4 whole dates -- chopped -- OPTIONAL 2 tablespoons water -- very hot 3 tablespoons flour, whole-grain wheat Alba subtitute (vanilla): 1/3 cup nonfat dry milk powder 1 teaspoon vanilla -- (added to liquid) 3 packets Sweet 'n Low® sweetener Remaining Ingredients: 1/2 teaspoon brown SugarTwin 1 teaspoon butter 1/2 teaspoon baking powder 1 packet Sweet 'n Low® sweetener 1/4 teaspoon apple pie spice Preheat oven to 350 deg. F. Spray nonstick cookie sheet with non-stick cooking spray. In a cereal-sized bowl, combine dates (if using) and hot water. Let stand 2 to 3 minutes. Add flour, Alba substitute, and remaining ingredients and mix well. Dough will be sticky. Pat onto prepared cookie sheet forming a circle. Bake at 350 deg. F. for 10 to 12 minutes. Serves 1. NOTES: This is good for Breakfast. I use scissors to chop the dates. Mocha Shake Recipe By :original recipe, without coffee, by JoAnna Lund 1 1/2 cups water -- cold 2/3 cup nonfat dry milk powder 4 teaspoons cocoa -- unsweetened 1 tablespoon Equal for Recipes -- or 9 pkts. Equal, or to taste 2 teaspoons coffee powder, decaffeinated -- or to taste 1 cup ice -- crushed Combine ingredients. Blend. Serves 2. NOTES: Can leave out coffee, if just want a chocolate shake. Source: "original recipe from The Wonders of Nonfat Dry Milk Powder Cookbooklet, pp. 32-33" Mom's Stove-Top "Baked" Beans Recipe By :Judy Mento 3/4 cup onion  chopped 15 1/2 ounces great northern beans, canned -- rinsed and drained 2 tablespoons tomato paste -- sugar-free 1 tablespoon Log Cabin Sugar Free Low Calorie Syrup, with Splenda 1 packet Sweet 'n Low® sweetener dash onion powder 1/8 cup Hormel Real Bacon Bits -- or cooked bacon, chopped 1 tablespoon Worcestershire sauce 1 tablespoon brown sugarTwin 1/4 cup ketchup -- sugar free dash liquid smoke flavoring -- optional Spray nonstick pan with nonstick cooking spray. Cook onion until golden. Add other ingredients. Cook 10 to 15 minutes on low heat, or until sauce cooks down somewhat into beans, stirring occasionally. Serves 3. Peanut Butter Soup Submitted By: Judy Mento 2 tablespoons onion -- diced 2 tablespoons celery -- diced 1/2 cup chicken broth 1/2 cup water 1 tablespoon peanut butter, chunky -- sugar free 3 whole tomatoes, canned -- no sugar added,chopped dash salt dash pepper dash hot pepper sauce Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine. Serves 1. Source: "Weight Watchers Favorite Recipes, p. 41" Spinach Bake Submitted By: Judy Mento 40 ounces spinach, frozen -- thawed and drained 1 cup sour cream, Land O Lakes fat free 1 packet onion soup mix -- (39 grams) Preheat oven to 350 deg. F. Spray baking dish with non-stick cooking spray. Mix all the ingredients together. Bake for approx. 45 minutes. Serves 8. Sweet Potato Muffins Submitted By: Judy Mento Dry ingredients: 1 3/4 cups flour, whole-grain wheat 1/2 teaspoon salt 4 teaspoons baking powder Wet Ingredients: 2 whole eggs -- beaten 2/3 cup milk, skim 1 cup sweet potato, mashed -- cooked 3 tablespoons Log Cabin Sugar Free Low Calorie Syrup, with Splenda -- or apple juice concentrate 2 packets Sweet 'n Low® sweetener 3 tablespoons butter -- melted Remaining Ingredients: 1/3 cup sunflower seeds 1/3 cup dates -- chopped, OPTIONAL Preheat oven to 400 deg. F. Spray 12 cup nonstick muffin tin with nonstick cooking spray. Combine dry ingredients. In separate bowl, combine wet ingredients. Add wet ingredients to dry ingredients, stirring just until blended. Stir in remaining ingredients. Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20 to 25 minutes, or until toothpick inserted into muffin comes out clean. Serves 12, 1 muffin each. Source: "original recipe from www.Drkoop.com" Sweet Potato Fritters Submitted By: Judy Mento 1 pound sweet potatoes -- peeled & coarsly shredded 3 large eggs 3 tablespoons flour, whole-grain wheat -- SGWW 1 small onion -- coarsely shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil -- for frying Spread potatoes and onion on a clean dish towel; roll up twisting towel to absorb moisture. In a a bowl whisk eggs, flour, salt and pepper until smooth. In a large nonstick skillet, heat about 1/4 cup oil over medium heat. Mix sweet potato with egg mixture and drop to form 6 to 8 pancakes. Cook until golden on one side; turn; cook until golden on other side. Serves 6 - 8. Source: "recipe originally posted by Ben on Sweetalk" - - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 12g Total Fat; (53% calories from fat); 4g Protein; 18g Carbohydrate; 94mg Cholesterol; 213mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Rice-Stuffed Chicken 2 cloves garlic, minced 2 tablespoons chopped walnuts (optional) 1/2 teaspoon dried sage 1/4 teaspoon black pepper 2 cups cooked brown rice 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4-inch thick For the gravy: 2 tablespoons minced yellow onion 2 tablespoons Stone Ground Whole Wheat flour 1/2 cup reduced-sodium chicken broth Preheat oven to 375*F. Spray a medium baking dish with vegetable cooking spray. To prepare gravy, spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add onion. Cook, stirring, until tender, about 5 minutes. Add flour. Cook, stirring, for 2 minutes. Add broth. Cook, stirring, until thickened, about 2 minutes. Set aside. Spray another medium nonstick skillet with cooking spray. Heat skillet over medium heat. Add garlic, walnuts, sage, and pepper. Cook, stirring, for 2 minutes. Stir in rice. Spoon rice mixture evenly over each breast half. Roll up tightly. Place rolls, seam-sides down, in prepared dish. Pour gravy evenly over top. Bake until cooked through, about 30 minutes. Serve immediately. Makes 4 servings. (Brown rice & SGWW flour substituted for white variety.) > This is the main course for our traditional Christmas eve dinner. > Gravy left in pan is good over Mock Mashed Potatoes. > > SPECIAL GREEN BEANS > > 1 can cut green beans, undrained > 1 can mushrooms, drained > 1 2-oz. jar pimientos, diced > dash lemon juice > dash onion flakes, or to taste > 1 chicken bouillon cube or packet > dash garlic powder > > Combine and simmer to let flavors mingle. > > -- > Judy Mento > mailto:wisp@lcc.net Sugar Free Cheesecake - Crustless 2 - 8 oz. Cream Cheese 18 Pkg. Equal 2 Eggs 1 Tsp. Vanilla 1/2 C. Chopped Pecans (Optional) Mix all ingredients together. Spray glass pie dish with pam. Bake 10 minutes at 325 degrees. Enjoy! Lisa Showalter Here's the recipe as printed in the newspaper: Parmesan Tomato Slices 2 large or 3 medium tomatoes, sliced 1/2 inch thick 1/4 cup dairy sour cream 1/4 cup mayonnaise or salad dressing 1 tsp. lemon juice 1/4 cup grated Parmesan cheese 1. Place tomato slices on a microwave-safe plate, overlapping slices if necessary. 2. Stir together sour cream, mayonnaise and lemon juice. Spread a thin layer on top of tomato slices. 3. Sprinkle with Parmesan cheese. 4. Cook, uncovered, on High (100 percent power) for 2.5 to 4.5 minutes or until heated through. Makes 4 servings One last hint: I made these last Sunday without the sour cream ('cause I didn't have any) and they were great. So, in a last minute pinch, just slap some mayo on some tomato slices, sprinkle with Parmesan cheese, nuke 'em for a few minutes and Ta-DAH. They'll think you're a genius. :-) Bev Brown Camper1319 Gazpacho 3 peeled tomatoes 1 1/2 peeled cucmbers 1/4 c. chopped green pepper (I used red) 1/3 c. chopped onion 8 oz. tomato juice 1/4 c. dry red wine 1 1/2 t. worcestershire sauce 1/4 t. dry mustard 1 T veg. oil (I used olive oil) 1 1/2 cloves minced garlic Dash of Tabasco (I used several dashes - I like it hot!) Dash salt and pepper Dash lime juice (I used a liberal dash) Chop solids in a blender, add liquids and spices. Serve cold on a hot summer day. Flavors deeped with time. Liza in AL Judy Mento wrote: > BAKED CHICKEN > > 1 chicken, cut into pieces (or 6 large pieces) > recipe substitution for 1 can condensed cream of mushroom soup > 1 cup cream > salt > garlic salt > paprika > chopped parsley > parsley sprigs > > Sprinkle chicken with salt, garlic salt, and paprika. > Put in shallow baking pan (in one layer). > Mix the soup and the cream. Pour it on the chicken. > Sprinkle the top with chopped parsley. > Bake it uncovered at 350 deg. 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Stir in cheeses, garlic powder, salt /pepper and beef mixture; mix well. Drizzle with buter. Bake uncovered at 375 for 25-30 minutes. Dana in New Orleans Easy Cheese Sauce 2 parts Velveeta cheese 1-1 1/2 parts cream cheese a “¢“,–.–R–T–Š–Œ–ö–z—*˜z˜Ī˜2™“™¶™ī™š›œ2@žBžržtž®ž°ž ŸZŸøŸżūżłżżżżżżżżżżżżżūżżżööōżżżż$øŸ H Ŗ ”D”Š”Ą”¢V¢œ¢ž¢Ų¢L£„ˆ„Š„¦¦2¦4¦²¦“¦ģ¦4§†§ØšØÖØŲØżżżżżżżżżżżżżżżżżżūżłżżżżżżżżå|åžåę(ęDęXę|ęžę¢ęējēŲē*č’čŠčŌčÖč@>B>˜AŲAŚAāAäABB6BBBZBżżżżżżżżżżżżżżżżżūżżżżżżżżżżżmelt. Stir in "Equal Spoonful" sweetener and combine well. Spoon onto small pan lined with waxed paper. Spread evenly and remove vanilla bean. Place in refrigerator until semi-firm. Save the reserved vanilla bean hull for another recipe. Prepare dusting powder by combining "Equal Spoonful" sweetener and cocoa powder in a small bowl. When truffles are firm enough to hold shape, cut into desired bite sized squares and mold into balls by hand. Roll each truffle in dusting powder. Serve at room temperature. ReŲØ(©*©¦©Ø©fŖhŖjŖ¦ŖØŖÜŖŽŖ«¬«¬¤¬ų¬4­“­ ®V®œ®ņ®ō®¢°¤°¦°Ģ°Ī°żżūżżżżųųżżżżżżżżżżżżżżżżżųų$Ī°±±N±š±Š±ö±j²ā²³>³‚³„³Š¶ž¶ ¶·· · ··(·*·^·`·Ų·DøŖø¬øżūūūūūūūūūūūłūūūūūūūööżūūūūū$¬øŽ¹ą¹ ŗ ŗ@ŗBŗdŗ²ŗāŗ*»b»¢»Ņ».¼½\½°½Ž½¾j¾l¾"æxĄ¬Į®Į ĀĀ:Āżżūżłżżżżżżżżżżżżżżżżżżżżżż÷:Ā<ĀpĀrĀöĀ,ĆšĆüĆ,Ä`Ä¾ÄĄÄFÅRÅTÅ|ÅöÅ‚Ę Ē–Ē²Ē“ĒÄĒ$Č&ȶČŗČ¼ČDÉŹÉżūżżżżżżżżżżżżżżżżżżżżżżżżżżżŹÉZŹ”Ź–Ź˜ŹšŹÄŹĘŹĖ`Ė˜ĖŌĖĢ Ģ¾ĢĄĢŽĢ.Ķ”ĶęĶčĶfĪzĪ|ĪĻŽĻšĻœĻ,Š0Šżżżżżżżżżżżżżżżżżżżżżżżżżżżżż0Š¼ŠÄŠPŃ`ŃŽŃņŃōŃüŃ„ŅŅÓ(Ó°ÓīÓšÓbŌdŌfŌhŌšŌ^ÕbÕŽÕ’ÕŲÕÖNÖtÖ¶Öżżżżżżżżżżżżżżżżżżżżżżżżżżżżż¶ÖžÖ(×,ׄ׈ג׬×Ų׌×Ų ŲNŲjŲxŲ–ŲŲŲŚŲhŁ¦ŁØŁĘŁČŁŹŁąŁöŁ*Ś,ŚZŚ\Śżżżżżżżżżżżżżżżżżżżżżżżżżżżżż\ŚÄŚöŚ@ŪfŪ¤Ū¦Ū2Ü:ÜTÜVÜŽÜźÜ,Ż.ŻtŻvŻŽŽ>Ž@ŽbŽdŽģŽß’ßžß(ą:ąøążżżżżżżżżżżżżżżżżżżżżżżżżżżżżøąŗąĪąäąęąųąśąįJįœįĘįģįāPāvā¶āģā^ćˆćŲćŚćhä¶äøäĪäŠäōäöäååżżżżżżżżżżżżżżżżżżżżżżżżżżżżż little milk to thin the mixture Combine ingredients and heat in the M/W, stirring as necessary . I served mine on steamed fresh cauliflower. It's also great on the meatloaf made with oatmeal. DeAnna (from TX) Oat Bran & Blueberry Muffins: From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 2 c. oat bran (1 1/4 c. oat bran, 3/4 physillum husks) 1/4 c. firmly packed brown sugar (ž’ą…ŸņłOh«‘+'³Ł0œˆąģ  0< X d p|„Œ”äFI've thought of a couple of other recipes that I didn't include in mye've michon_tghtichNormalt michon_tght17hMicrosoft Word 8.0o@ŗĶód×¾@,ć"c×¾@Ą·”XŚ¾;”¦zS ęS :T ¤T ņT VU U RØ TØ VØ pØ rØ ”Ø –Ø ¾Ø ŲØ üØ N© r© ę© Ŗ ZŖ « « \­ `­ 4® 6® 8® śśśśśśśųųöųųųųųųųųųųųųųųųśųų  & Fall lettuce is coated. Bacon bits are optional (sugar free of course!) It's also good with some feta cheese on top. 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Line 12 medium muffin cups with paper baking cups. Combine dry ingredients. Combine remaining ingredients except bluberries and add to dry ingredie Ę     !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~€nts. Stir until just moistened and add blueberries. Fill each cup 3/4 full. Bake 18-20 minutes or until tops are golden. These muffins are *very* dense because they don't rise. I freeze them and defrost when I need one. Don't expect these to be like those yummy bluberry muffins you can get at the bakery! I calculated each muffin to have a carb count (subtracting fiber from carbs) of 9. Zucchini Bread From: Elizabeth H Mueller <muelleh@mail.auburn.edu> I am going to give you the original version of each recipe, followed with ()around the substitutions that I make. 1 1/3 whole wheat flour (1 1/3 c spelt flour) 2/3 c. oat bran 1/2 c. sugar (I left this out by mistake, but liked it anyway) 1 T. nonfat dry milk 2 t. baking powder 1/2 t. cinnamon 3 large egg whites 1 c. buttermilk (see NOTE) 1 medium zucchini, shredded (about 1 1/2 c.) Heat oven to 425. Lightly grease a 9x5 loaf pan or two mini loaf pans.(I used a small bundt cake pan and baked it a shorter amount of time). Whisk together dry incredients. Mix together wet ingredients,*including*zucchini. Stir wet ingredients into dry until just moistened, about 30seconds. Pour into pan(s). Bake for approx. 40 minutes or until done. Let cool in pan on a rack for 15 min. Remove from pan and let cool completely. Store in freezer bag in fridge or freeze (I left mine out and it went rancid in one day!). NOTE: If you don't want to buy buttermilk, you can make it by putting 1 T lemon juice in a measuring cup and adding milk (I used skim) and letting it sit for 5 minutes (stir before using). I made this today as muffins - baked them at 350 for 25 min. I also made the spinach muffins and substituted 1 c. TVP and 1 c. shredded zucchini for the artichoke hearts. They are good, but they don't rise at all. They need to bake longer than 25 minutes - maybe 35. Queen Anne Chocolate Truffles: Sugar-Free/Diabetic 8 oz. Unsweetened Baking Chocolate; Finely Chopped 2/3 Stick Sweet Butter; Cut into Small Pieces 1/4 Cup Brewed Coffee or Water 1 Vanilla ‚ƒ„…†‡ˆćƋŒŽ‘’“”•–—˜™š›œžŸ ”¢£¤„¦§Ø©Ŗ«¬­®Æ°±²³“µ¶·ø¹ŗ»¼½¾æĄĮĀżÄĶŠĒČÉŹĖĢĢĪĻŠŃŅÓŌÕÖ×ŲŁŚŪÜŻŽßąįāčŠåęēčéźėģķīļšńņóōõö÷ųłśūüžä’ž’’’Ż     !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~€frigerate to store. Ben Pork and Bean Casserole This is from the Miami Herald. I haven't tried it yet, but it looks good. Ben (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil,reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Per serving: 371 calories, 26 grams protein, 33 grams carbohydrate, 15grams fat (5 grams saturated), 37 percent calories as fat, 9.7 grams fiber, 45 milligrams cholesterol, 232 milligrams sodium. No-Bake Chocolate Dream Cookies -- Low GI Recipe By : Judy Mento Serving Size : 1 Preparation Time :0:00 1/3 cup water -- scant 1 tablespoon cocoa powder -- no sugar pinch salt 1 teaspoon butter 1 tablespoon peanut butter -- no sugar; optional 1 ounce oats, rolled (raw) (3/8 cup) 6 packets Equal sweetener 1/8 teaspoon vanilla extract 2 tablespoons nonfat dry milk powder plus 2 teaspoons nonfat dry milk powder In saucepan, combine water, cocoa, salt, butter, and peanut butter (if using). Bring to boil. Add oats, stirring constantly, cook for about 30 seconds more. Remove from heat. Add other ingredients and stir to combine. Line plate with waxed paper. Drop cookies by teaspoonfuls onto waxed paper. Set in refrigerator until firm. Makes 1 serving. NOTE: The milk powder adds some protein to this, but I think I would also eat some additional protein with this if peanut butter not added. Good for breakfast or a snack. I only make one serving at a time  this is too good. I usually prefer this without the peanut butter, but it depends on my mood. Turkey & Vegetable Bake From: Lisa Antonecchia <lisababy69@hotmail.com> I eat this on a regular basis and absolutely adore it and wanted to share it with everyone....it is even better the next day or even cold!!!! 1 - 1 1/4 lbs lean ground turkey 1 large onion chopped 3 cloves fresh garlic chopped 1 lg eggplant diced (with skin) 1 green bell pepper diced 1 red bell pepper diced 1 slice of Ekekiel 4.9 sgww bread crumbled (I usually chop the bread) 1 tsp. basil 1 24 oz can can crushed tomatoes 1/2 cup parmesan cheese Spray a large and deep frying pan with Pam and add ground turkey, onion & garlic. Saute until turkey is cooked and onions are clear. Add eggplant, green and red peppers, bread curmbs, crushed tomatoes and basil. Mix well and bring to a boil. Transfer to a large casserole dish sprayed with Pam and bake at 350 for 45 mins. After 45 mins, sprinkle parmesan cheese on top and bake another 15 mins until cheese is melted. Let cool at least 15 mins before slicing.....Make 8 servings. GRANOLA From: "Janice Francis Landry" <janfran@globetrotter.qc.ca> Mix together in a big bowl: 8 cups rolled oats 2 cups wheat flakes 1 cup sesame seeds 1 cup unsweetened coconut 1 cup wheat germ 1 cup wheat bran 1½ cup sliced almonds or lightly ground peanuts Stir together: 1 can apple juice concentrate 1½ cups unsweetened peanut butter 2 tsp cinnamon Pour the liquid ingredients over the dry ingredients, stirring to coat all the dry ingredients. Then spread thinly over cookie sheets. Bake at 350 degrees for 20 minutes, stirring halfway through. When cool, add: 1½ cups chopped dried fruit (apples, apricots, etc) Store in an air-tight container. You can really make all kinds of variations to this. Any flakes, nuts or grains will work. Instead of the apple juice concentrate, you can use apricot purée, diluted with water so it will be liquid, and leave out the chopped fruit at the end. TACO MEAT (for approx. 1.5 lbs. ground beef) 1-1/2 lbs. ground sirloin 1 smal onion, chopped fine 2 Tbsp minced garlic 1/3 cup tomato paste 1 to 1-1/2 tsp ground paprika 1-1/2 to 2 tsp chili powder Dash of thyme leaves Dash of rosemary leaves, crushed Dash of ground bay leaves Dash of ground sage Dash of oregano leaves, crushed crystalline fructose to taste, if desired (or other approved sweetener) salt and ground cayenne pepper to taste 5-6 drops Zatarrain's concentrated liquid crab boil (optional) Brown ground sirloin in skillet, add onions and garlic. Saute for 5 minutes. Add tomato paste and mix thoroughly. Add water sparingly if it begins to stick to skillet. Add remaining ingredients and simmer for 25 minutes. CATALINA DRESSING Linnet Cagnolatti - Gonzales, LA 1 cup canola oil 5 tsp crystalline fructose (or equivalent of alternate sweetener) 6 Tbsp tomato paste 1/4 cup salad vinegar 1 Tbsp dried onions 1/2 tsp salt Combine all ingredients in a blender and blend on high speed to emulsify thoroughly. Mock Potato Salad Submitted By: Vicki 2 cups steamed, drained cauliflower, cut into small chunks 2 Tbs. Weight Watcher's mayo ( 2 gram sugar per 2 Tbs., I added to reduce fat content) 2 Tbs. Hellman's mayo ( 0 grams sugar and tastes better than just WW's) 3-4 sliced green onions 1/2 tsp. dried dill 1 hard boiled egg, diced freshly cracked pepper and salt to taste Mix, chill and enjoy! :-) Pecan Crust > 1 1/2 cups chopped pecans 1 cup sugar (use combination of sugar substitutes to = 1 c. sugar) 1 egg white > Chop the pecan pieces very finely (not to dust, but finer than chopped pecans come in a package). Add sugar and mix together. In a small bowl, lightly beat the egg white just until frothy. Add enough egg white to the pecans so that the nuts hold together in a ball when squeezed in the hand. Press mixture into the bottom of pie pan or springform pan. Toast in a 350 °F oven for 10 minutes, until pecans begin to turn light brown. Remove from oven and cool before adding pie filling. Makes enough for a 9 or 10-inch springform pan. > Great for sugarless pies and cheesecakes Ben BEAN SALAD 1 can black beans, no sugar, rinsed and drained 1 T. olive oil ground cumin or garlic, to taste bermuda onion, to taste, chopped fresh cilantro, chopped squirt of fresh lemon or lime, optional Toss the beans with the olive oil and ground cumin. Add other ingredients & mix. Cover & let stand in refrigerator for flavor to develop. Good with pita chips. REFRIED BEAN SOUP 1 can fat-free refried beans, no sugar 1 can diced tomatoes 1 can chicken broth 1 small can diced green chiles Throw them all together in a pot and heat through. GRILLED SWEET BANANA PEPPERS with JACK CHEESE Submitted By: June 6 sweet banana peppers 8 oz. Monterey Jack cheese cut into 1/2 in. strips Slice peppers in half lengthwise, keeping stems intact. Remove seeds. Place on grill grid or heavy duty aluminum foil. Grill without grill lid, over medium high heat, for 5 minutes or until tender. Place cheese sticks inside of each pepper. Cook until melted, about 3 minutes. I have made them four times and have adapted the recipe as follows: Banana peppers, anaheim peppers or any other sweet pepper ( not Bell Pepper) These are elongated peppers, and not hot. Prepare peppers as above. Cut mozzarella cheese in slices small enough to fit in the pepper. Put cheese in peppers. Arrange in baking dish. (I use glass) Bake at 350 degrees for 15 minutes or until pepper is tender enough to suit you. PITA PIZZA Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray) tomato sauce, sugar free garlic powder ground oregano canned mushrooms, drained chopped onion sliced black olives Italian sausage, cooked, crumbled (I like Owen's Italian) Hormel Genoa salami** provolone cheese (Alpine Lace makes a reduced-fat version) Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1. JO's Cream Sauce From  The Wonders of Nonfat Dry Milk Powder pg. 26-27, JoAnna Lund Note: NONFAT DRY MILK POWDER The box of non-fat dry milk powder should be kept in the refridgerator after it is opened. I know that it "keeps" on the shelf, but it develops an odd nasty taste. It won't do that in the refridgerator. 1 cup nonfat dry milk powder 1 1/2 cups water 3 T. flour (stone ground whole wheat pastry flour -- my substitution) 1 tsp. dried parsley flakes 1/4 tsp. black pepper In a jar with cover, combine dry milk powder, water and flour. Cover and shake wel to combine. Add parsley flakes and black pepper. Cover and shake again. Pour mixture into medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens. Remove from heat. Use in any recipe that needs a medium cream sauce. Makes 1 ½ cups. The VARIATIONS (JoAnna's): JO's Cheesy Cream Sauce Add 3/4 cup (3 oz.) shredded reduced-fat Cheddar or Swiss cheese after pouring mixture into saucepan. Continue cooking as usual. NOTE: Great in traditional casseroles. JO's Mushroom Sauce Add 1/2 cup (2.5 oz. jar) drained canned sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. NOTE: This can be used in any recipe that calls for 1 can CREAM OF MUSHROOM SOUP. JO's Peanut Sauce Add 1/4 cup peanut butter [no sugar] and 2 tsp. reduced-sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. NOTE: Suggestions for this are to use in any oriental dish or spooned over boiled cabbage. The VARIATIONS (Judy Mento): Cream of Chicken Soup Use chicken broth in place of the water. Add diced cooked chicken, if desired. Cream of Tomato Soup Use tomato juice or tomato sauce [no sugar] in place of the water. Add oregano, sweet basil, garlic, fennel seed crushed, etc., if desired. Shrimp Salad San Joaquin Makes 4 servings 12 oz. cooked shelled and deveined small shrimp 1 cup chopped scallions (green onions) 2 Tbs. olive oil 2 or 3 small garlic cloved, minced 1- 1/3 cup chicken stock, or more as needed 1 -1/2 tsp. hot sauce 4 ounces uncooked brown rice 2 med. tomatoes, seeded and cut into thin strips 1 cup diced green bell peppers 1-1/2 tsp. salt dash pepper, or to taste garnish Italian flat-leaf parsley sprigs and thin lime slices In large glass bowl, combine shrimp, scallions, oil and garlic and toss to coat thoroughly. Cover with plastic wrap and REFRIGERATE OVERNIGHT. In 1-qt. Saucepan combine broth, hot sauce and bring to a boil., stir in rice. Cook rice, adding more chicken stock or water as necessary. Let rice cool slightly. Add tomatoes, bell peppers, salt if desired, and pepper, toss to combine. Add rice mixture to shrimp mixture, toss to combine. Cover with plastic wrap and REFRIGERATE UNTIL CHILLED, at least 1 hour. Serve garnished with parsley sprigs and lime slices. Fat-Free Sugar-Free "Cool Whip" Take 1/2 cup dry nonfat milk. Add 1/3 cup of cold water. Then put in fridge to chill for 1-2 hours. Chill beaters, too. Then beat with electric mixer until it forms peaks. Then add 1 teaspoon of vanilla (or other extract); then beat again. Then add sugar substitute to taste (try 5-6 packets to start & adjust next time). Then beat again and refridgerate until you use it. Use like Cool Whip, or you may freeze it and it tastes like vanilla ice cream. TANGY CHICKEN OF THE ISLANDS 1/2 cup vinegar 1/2 cup soy sauce 1 clove garlic, minced fine Dash of freshly ground black pepper 1 (2-3 pound) frying chicken, cut into serving pieces and skin removed Put vinegar, soy sauce, garlic, and pepper in a deep skillet. Add chicken; let marinate together at least 30 minutes. Heat to boil. Cover skillet; lower heat. Simmer about 40 minutes. Liquid will be absorbed into chicken. Serve hot or cold. NOTES: The chicken cooks up very tender and will fall right off the bone. This is a favorite because the cold chicken is great on a summer salad or in a sandwich. Pumpkin Date Nut Muffins 1 cup bran cereal (nugget-type)* 1 cup apple juice 1 1/2 cup [Stone Ground] whole-wheat flour 1 tablespoon baking powder 1/2 cup brown sugar [Twin] 1 teaspoon pumpkin pie spice 1/4 cup chopped walnuts 1 tablespoon vegetable oil 2 egg whites 1 cup canned pumpkin 1 cup chopped dates Preheat oven to 400 degrees. In a small mixing bowl, combine bran cereal and apple juice. Let stand. In a large mixing bowl, combine flour, baking powder, brown sugar, pumpkin pie spice, and walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal mixture. Stir until well blended. Add cereal mixture to large mixing bowl. Stir until just blended. Add dates and stir. Spoon muffin mixture into 12 muffin tins that have been coated with vegetable oil spray. Bake for 18 minutes or until toothpick inserted in center is clean when removed. Makes 12 muffins. * I don't have a box of the nugget-type of bran cereal to check. If it's not OK, substitute other allowable bran cereal. FRESH PEACH PUDDING BAKE 3 cups (6 medium) peeled and sliced fresh peaches 2 T. Brown Sugar Twin 1/2 cup pourable Sugar Twin 1 cup + 2 T. Roberta Garner's Quick Mix recipe * [my substitution] 1/2 tsp. ground nutmeg 3 T. (3/4) oz. chopped pecans Preheat oven to 425 deg. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine peaches, Brown Sugar Twin, and Sugar Twin. Let set for 10 minutes. Add Quick Mix, nutmeg, and pecans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Serves 6. NOTE: Good served warm with sugar-free ice cream. * I substituted Roberta Garner's Quick Mix recipe for Bisquick in the original recipe. Roberta Garner's Quick Mix recipe 8 1/2 cups SGWW Pastry Flour 4 TBL Baking Powder 1 TBL Salt 2 tsp Cream of Tartar 1 1/2 tsp baking soda 1 1/2 cups instant nonfat dry milk 2 1/4 cups shortening In a large bowl mix together all the dry ingredients. With a pastry knife, cut in the shortening until evenly distributed. Mixture will resemble cornmeal in texture. Put in an airtight container. Label and store in a cool dry place. Use within 10 to 12 weeks. Makes about 13 cups of Quick Mix Never Fail Rolled Biscuits From: Roberta Garner 3 cups Quick Mix 2/3 c milk or water Preheat oven to 450. Combine Quick Mix and milk in a medium bowl. Blend well and let sit for 5 minutes. On a lightly floured(SGWW) board, knead dough about 15 times. Roll out to 1/2-inch thickness and cut with a biscuit cutter or glass. Place about 2" apart on ungreased baking sheet. Bake 10 to 12 min until golden brown. Makes 12 biscuits. Quick Mix Recipes Muffins From: Roberta Garner 2 ½ cups Quick Mix 4 tbls sugar (use whatever substitute you like) 1 egg, beaten 1 cup milk or water Preheat oven to 425. Generously butter muffin pans. Mix together Quick Mixand SS. Combine egg and milk or water. Add all at once to dry ingredients. Stir till just blended. Fill prepared muffin pans 2/3 full. Bake 15 to 20 min until golden brown. Make 12 muffins. Variations: Add 1 cup blueberries if you eat fruit in combination with other things. Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all bran cereal before adding liquid ingedrients. Add 1 cup grated raw apples to dry ingredients before adding liquids. Add 1 tbl grated orange peel to dry ingredients before adding liquids. Add 2/3 c chopped cranberries to dry ingredients before adding liquids. Indian Fry Bread From: Roberta Garner Oil for frying 1 cup Quick Mix ½ cup SGWW pastry flour ¼ tsp salt about 1/3 c water or milk Heat oil in deep skillet. Mix Quick Mix, flour and salt in a bowl. Mix well. Add enough milk or water to make a soft dough. On lightly floured surface, knead dough about 12 times. Divide dough into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6 wedges. Fry in hot oil 2 to 3 min until brown on both sides. Drain on paper towels. 12 wedges. Crispy Bread Sticks From: Roberta Garner 1 cup Quick Mix ¼ cup SGWW pastry flour ¼ tsp salt About ¼ milk or water Preheat oven to 400. Lightly grease a baking sheet.. In bowl combine Quick mix, flour and salt. Mix well. Add water or milk to form a dough. Knead 12 times or until dough is smooth. Shape into pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll in sesame or poppy seed if desired. Bake about 20 minutes or until brown and crips. For extra chropness, turn oven off and leace in ove 5 to 10 more minutes. Makes about 6 breadsticks. Drop Biscuits From: Roberta Garner 3 cups Quick Mix ¾ cup milk or water Preheat oven to 450. Grease a baking sheet. Combine Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12 biscuits Variations; Add 1/3 c grated cheese and chopped parsley, chives or herbs to taste. Substitute Buttermilk for water or milk Drop by tablespoons over the top of chicken or beef stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook over medium heat 10 minutes more until cookd through. Spoon over top of hot, fruit or berries and bake in an 8 inch pan about 20-25 minutes. Sausage Cheese Balls From: Roberta Garner 1 ½ cups Quick Mix 1 lb grated cheese 1 lb lean ground pork sausage or hot ground sausage. Preheat oven to 350. Combine ingredients until dough sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain on paper towels. Serve warm with toothpicks. Self Crust Cheese Tart From: Roberta Garner Paprika 1 cup grated Swiss cheese 4 strips bacon, cooked and crumbled 3 eggs ¼ tsp salt ¼ tsp nutmeg 1 ½ cups milk 1 tsp instant minced onion 1/3 c Quick Mix Preheat oven to 325. Generously butter a 9 inch pie plate. Sprinkle paprika over bottom and sides of plate. Layer Swiss cheese and bacon in bottom. Combine eggs, salt nutmeg, milk, onion and quick mix in blender. Blend on meduim speed aboout 1 min until thoroughly mixed. Pour over chees and bacon in plate. Bake 30-40 min, until toothpick inserted in center comes out clean. Serve hot. Make 6 servings. Yogurt Submitted By: Judy mento With all the talk about yogurt and such, I thought I would give you all this recipe that I use for yogurt. I have had it for years and have use all kinds of flavorings for it. It is my favorite. It is a little stronger in flavor than you might be used to, and not as thick, but my family never buys yogurt,we like this one too much. You might give it a try. I just mix it up in a large mixing bowl and stick it in the oven. I used plain yogurt from the store for the first batch, then just save some of the yogurt each time to use for the culture for each batch after that. Turns out great. 3 c non-instant milk 3 c warm water 13 oz can evaporated milk 6 oz plain yogurt Mix ingredients in ½ gallon bowl or crock. Water should be warm to touch but not to hot. Culture will die at temps over 120°. Preheat oven to 275°. Turn off oven and place bowl inside. Close oven door and do not disturbe for 10-12 hours. Refigerate for 2-3 hours. Flavor with jam or jelly. Amana Cole Slaw Recipe By: :JoAnna Lund 4 1/4 cups cabbage -- shredded 1/2 cup celery -- finely diced 1/4 cup onion -- finely diced 1/2 cup mayonnaise -- sugar-free 1/4 teaspoon lemon pepper 2 teaspoons prepared horseradish sugar substitute -- to = 2 T. sugar 1 tablespoon white vinegar 1 teaspoon celery seed In medium bowl combine cabbage, celery and onion. In small bowl combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar and celery seed. Add to cabbage mixture. Mix well to combine. Cover and chill at least1 hour. NOTE: An additional 3/4 cup shredded cabbage was included in place of ¾ cup shredded carrot in original recipe. Source: "Healthy Exchanges newsletter, March 94, p. 4" David's Oat Bran Muffins Recipe By :David Liederman 2 cups oat bran (or dry oatmeal, not instant) 1/3 cup flour (stone ground whole wheat -- my subst.) 1/4 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1 1/4 cups milk 2 large egg whites 5 ounces all-fruit strawberry spread -- no sugar 3/4 cup dried apricots -- chopped -- OPTIONAL (It is important to bake the muffins immediately upon mixing the ingredients, or else the batter will turn to sludge before your eyes.) Preheat the oven to 350 deg. F. Spray muffin pan with nonfat cooking spray. Combine all the dry ingredients. Mix in all the remaining ingredients. This is a very wet batter, and you need not worry about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes or until the muffins are brown and firm. Makes 12 muffins, 1 muffin per serving. NOTE: You may use use other flavors besides strawberry all-fruit spread. This will be 1/2 a 10-ounce jar. Source: "David's Delicious Weight-Loss Program, p. 261-262" Ham and Asparagus Lasagna Recipe By :JoAnna Lund 1 1/2 cups evaporated skim milk 3 tablespoons flour (stone ground whole wheat pastry flour - my subst.) 1/2 teaspoon garlic -- dried minced 1 teaspoon Italian seasoning 1/4 teaspoon black pepper 1 1/4 cups noodles (whole wheat -- my substitution) --uncooked measurement, cook, rinse & drain 6 ounces ham, extra lean -- finely diced 2 cups asparagus -- fresh or frozen, cooked & drained 3 ounces mozzarella cheese, reduced-fat -- shredded Preheat oven to 350 deg. F. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine evaporated skim milk and flour. shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add garlic, Italian seasoning, and black pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Layer half of noodles into prepared baking dish. Spoon half of white sauce over noodles. Sprinkle half of ham and asparagus over sauce. Top with half of mozzarella cheese. Repeat layers. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Review: I love this. The sauce is out of this world! Joe's Salad Dressing Recipe By :Joe Mento 1 tablespoon olive oil 1 tablespoon wine vinegar 1 clove garlic clove -- fresh, pressed 1/2 teaspoon mustard 1/2 teaspoon anchovy paste 1/2 teaspoon oregano -- crushed 1/2 teaspoon basil leaves -- crushed Combine all ingredients in small shaker. Pour over salad and toss. Meat Marinade Submitted By: Judy Mento 1/4 cup olive oil 2 tablespoons wine vinegar 4 teaspoons Worcestershire sauce 2 cloves garlic -- fresh, crushed 2 teaspoons salt pepper -- to taste 1 teaspoon celery salt Rub meat with salt & pepper. Combine the rest of the ingredients in a large Ziploc baggie. Mix well. Add meat. Turn. Chill 2 or more hours (more is better), turning occasionally. Meat may be charcoaled or broiled. This makes enough marinade for 1 pound of meat, whether chops, steak, or fillet. REVIEW: Once you taste steaks marinated in this, if you then try to eat plain steaks, you'll be disappointed. Mock Hollandaise Sauce, Mock Mayonnaise, Mock Bearnaise Recipe By :Deanie Comeaux Bahan 4 ounces cream cheese, Kraft Philadelphia fat free 3 tablespoons yogurt 1 1/2 tablespoons lemon juice dash salt -- to taste dash pepper -- to taste Mix all ingredients in a food processor or blender until smooth. In a double boiler, cook over simmering water until hot and thick. Serve immediately or refrigeraate and serve cold. Stir before using. Variations: MOCK MAYONNAISE: add a little Dijon mustard and a little sugar substitute. (I didn't cook this, just blended.) MOCK BEARNAISE: add a little tarragon and green onion. NOTES: Original recipe called for Neufchatel cheese and low fat yogurt. REVIEW: This was good. Here's a possibility for sugar-free fat-free mayo. I only put in 1/2 packet of sugar substitue for the mock mayo & it wasn't enough. Next time I'll use a whole packet. (Guess there was more sugar in Kraft fat-free mayo than I thought.) Mom's Deviled Eggs Recipe By :Judy Mento 8 whole egg -- hard boiled 1/2 cup mayonnaise -- sugar-free 1 teaspoon onion powder 1 teaspoon cider vinegar 2 teaspoons mustard 1/2 teaspoon salt 1/4 teaspoon pepper 1 packet Equal sweetener, 1 pkt. dash paprika Cut eggs in half. Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top. Mom's Mixed Vegetable Soup Recipe By :Judy Mento 1 cup tomato juice 1/4 cup onion -- chopped 2 cups cabbage -- shredded 16 ounces tomatoes, canned -- with juice, chopped 16 ounces green beans, canned -- with juice 1/8 teaspoon salt 2 teaspoons chicken bouillon granules 2 cups water Combine all ingredients in saucepan. Simmer until vegetables are tender. NOTE: Add other allowed vegetables as desired. Oriental Spinach Salad Recipe By :JoAnna Lund 6 cups spinach leaves -- fresh, torn, stems removed 2 whole eggs, hard-boiled -- chopped 2 tablespoons bacon bits -- real bacon 1/4 cup lemon juice 1/4 cup cider vinegar sugar substitute -- to = 1/4 cup sugar 2 tablespoons soy sauce, low sodium In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once. Serves 4 (1 1/2 cups) VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added). NOTE: This dressing is good on other salads as well. Quick and Easy Hollandaise Recipe By :Robert C. Atkins & Veronica Atkins 1/3 cup butter 2 whole egg yolks 1 tablespoon lemon juice salt -- to taste cayenne pepper -- to taste nutmeg -- to taste, optional Heat the butter in a saucepan over low heat until gently bubbling. Meanwhile, place the egg yolks in a flender or food processor and blend for a few seconds. With the motor running, add the lemon juice, salt, cayenne, and nutmeg, if using. Slowly add the melted butter in a thin stream and blend for 10 seconds, or until thickened and smooth. Quick Creole Green Beans Recipe By :JoAnna Lund 1/4 cup onion -- chopped 2 tablespoons bacon bits -- real bacon 1 3/4 cups stewed tomatoes (no sugar added) -- with juice sugar substitute -- to = 1 T. sugar 4 cups green beans, canned -- drained In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Stir in bacon bits, undrained stewed tomatoes, and sugar substitute (suitable for cooking). Add green beans. Mix well to combine. Lower heat. Continue cooking until heated through, about 5 minutes, stirring often. Spinach Meat Loaf Recipe By :JoAnna Lund 16 ounces ground 90% lean turkey or beef 10 ounces spinach, frozen -- chopped, thawed, drained 6 tablespoons bread crumbs (stone ground whole wheat -my subst.) -- fine, dried 2 teaspoons Italian seasoning 1 3/4 cups tomato sauce -- sugar-free sugar substitute -- to = 2 tsp. sugar 3/4 cup mozzarella cheese (3 oz.), reduced-fat --shredded Preheat oven to 350 deg. F. In a large bowl, combine meat, thoroughly drained spinach, bread crumbs,1tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well with hands to combine. Pat mixture into an 8 x 8 - inch baking dish sprayed with butter-flavored cooking spray. Bake 30 to 35 minutes. In a medium bowl, combine remaining tomato sauce, remaining 1 tsp.Italian seasoning, sugar substitute (suitable for cooking), and mozzarella cheese. Spoon sauce mixture evenly over meatloaf. Continue baking 15 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Giant Home-Style Cookie Submitted By :Judy Mento 4 whole dates -- chopped -- OPTIONAL 2 tablespoons water -- very hot 3 tablespoons flour, whole-grain wheat Alba subtitute (vanilla): 1/3 cup nonfat dry milk powder 1 teaspoon vanilla -- (added to liquid) 3 packets Sweet 'n Low® sweetener Remaining Ingredients: 1/2 teaspoon brown SugarTwin 1 teaspoon butter 1/2 teaspoon baking powder 1 packet Sweet 'n Low® sweetener 1/4 teaspoon apple pie spice Preheat oven to 350 deg. F. Spray nonstick cookie sheet with non-stick cooking spray. In a cereal-sized bowl, combine dates (if using) and hot water. Let stand 2 to 3 minutes. Add flour, Alba substitute, and remaining ingredients and mix well. Dough will be sticky. Pat onto prepared cookie sheet forming a circle. Bake at 350 deg. F. for 10 to 12 minutes. Serves 1. NOTES: This is good for Breakfast. I use scissors to chop the dates. Mocha Shake Recipe By :original recipe, without coffee, by JoAnna Lund 1 1/2 cups water -- cold 2/3 cup nonfat dry milk powder 4 teaspoons cocoa -- unsweetened 1 tablespoon Equal for Recipes -- or 9 pkts. Equal, or to taste 2 teaspoons coffee powder, decaffeinated -- or to taste 1 cup ice -- crushed Combine ingredients. Blend. Serves 2. NOTES: Can leave out coffee, if just want a chocolate shake. Source: "original recipe from The Wonders of Nonfat Dry Milk Powder Cookbooklet, pp. 32-33" Mom's Stove-Top "Baked" Beans Recipe By :Judy Mento 3/4 cup onion  chopped 15 1/2 ounces great northern beans, canned -- rinsed and drained 2 tablespoons tomato paste -- sugar-free 1 tablespoon Log Cabin Sugar Free Low Calorie Syrup, with Splenda 1 packet Sweet 'n Low® sweetener dash onion powder 1/8 cup Hormel Real Bacon Bits -- or cooked bacon, chopped 1 tablespoon Worcestershire sauce 1 tablespoon brown sugarTwin 1/4 cup ketchup -- sugar free dash liquid smoke flavoring -- optional Spray nonstick pan with nonstick cooking spray. Cook onion until golden. Add other ingredients. Cook 10 to 15 minutes on low heat, or until sauce cooks down somewhat into beans, stirring occasionally. Serves 3. Peanut Butter Soup Submitted By: Judy Mento 2 tablespoons onion -- diced 2 tablespoons celery -- diced 1/2 cup chicken broth 1/2 cup water 1 tablespoon peanut butter, chunky -- sugar free 3 whole tomatoes, canned -- no sugar added,chopped dash salt dash pepper dash hot pepper sauce Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine. Serves 1. Source: "Weight Watchers Favorite Recipes, p. 41" Spinach Bake Submitted By: Judy Mento 40 ounces spinach, frozen -- thawed and drained 1 cup sour cream, Land O Lakes fat free 1 packet onion soup mix -- (39 grams) Preheat oven to 350 deg. F. Spray baking dish with non-stick cooking spray. Mix all the ingredients together. Bake for approx. 45 minutes. Serves 8. Sweet Potato Muffins Submitted By: Judy Mento Dry ingredients: 1 3/4 cups flour, whole-grain wheat 1/2 teaspoon salt 4 teaspoons baking powder Wet Ingredients: 2 whole eggs -- beaten 2/3 cup milk, skim 1 cup sweet potato, mashed -- cooked 3 tablespoons Log Cabin Sugar Free Low Calorie Syrup, with Splenda -- or apple juice concentrate 2 packets Sweet 'n Low® sweetener 3 tablespoons butter -- melted Remaining Ingredients: 1/3 cup sunflower seeds 1/3 cup dates -- chopped, OPTIONAL Preheat oven to 400 deg. F. Spray 12 cup nonstick muffin tin with nonstick cooking spray. Combine dry ingredients. In separate bowl, combine wet ingredients. Add wet ingredients to dry ingredients, stirring just until blended. Stir in remaining ingredients. Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20 to 25 minutes, or until toothpick inserted into muffin comes out clean. Serves 12, 1 muffin each. Source: "original recipe from www.Drkoop.com" Sweet Potato Fritters Submitted By: Judy Mento 1 pound sweet potatoes -- peeled & coarsly shredded 3 large eggs 3 tablespoons flour, whole-grain wheat -- SGWW 1 small onion -- coarsely shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil -- for frying Spread potatoes and onion on a clean dish towel; roll up twisting towel to absorb moisture. In a a bowl whisk eggs, flour, salt and pepper until smooth. In a large nonstick skillet, heat about 1/4 cup oil over medium heat. Mix sweet potato with egg mixture and drop to form 6 to 8 pancakes. Cook until golden on one side; turn; cook until golden on other side. Serves 6 - 8. Source: "recipe originally posted by Ben on Sweetalk" - - - - - - - - - - - - - - - - - - - Per serving: 190 Calories (kcal); 12g Total Fat; (53% calories from fat); 4g Protein; 18g Carbohydrate; 94mg Cholesterol; 213mg Sodium Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Rice-Stuffed Chicken 2 cloves garlic, minced 2 tablespoons chopped walnuts (optional) 1/2 teaspoon dried sage 1/4 teaspoon black pepper 2 cups cooked brown rice 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4-inch thick For the gravy: 2 tablespoons minced yellow onion 2 tablespoons Stone Ground Whole Wheat flour 1/2 cup reduced-sodium chicken broth Preheat oven to 375*F. Spray a medium baking dish with vegetable cooking spray. To prepare gravy, spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add onion. Cook, stirring, until tender, about 5 minutes. Add flour. Cook, stirring, for 2 minutes. Add broth. Cook, stirring, until thickened, about 2 minutes. Set aside. Spray another medium nonstick skillet with cooking spray. Heat skillet over medium heat. Add garlic, walnuts, sage, and pepper. Cook, stirring, for 2 minutes. Stir in rice. Spoon rice mixture evenly over each breast half. Roll up tightly. Place rolls, seam-sides down, in prepared dish. Pour gravy evenly over top. Bake until cooked through, about 30 minutes. Serve immediately. Makes 4 servings. (Brown rice & SGWW flour substituted for white variety.) > This is the main course for our traditional Christmas eve dinner. > Gravy left in pan is good over Mock Mashed Potatoes. > > SPECIAL GREEN BEANS > > 1 can cut green beans, undrained > 1 can mushrooms, drained > 1 2-oz. jar pimientos, diced > dash lemon juice > dash onion flakes, or to taste > 1 chicken bouillon cube or packet > dash garlic powder > > Combine and simmer to let flavors mingle. > > -- > Judy Mento > mailto:wisp@lcc.net Sugar Free Cheesecake - Crustless 2 - 8 oz. Cream Cheese 18 Pkg. Equal 2 Eggs 1 Tsp. Vanilla 1/2 C. Chopped Pecans (Optional) Mix all ingredients together. Spray glass pie dish with pam. Bake 10 minutes at 325 degrees. Enjoy! Lisa Showalter Here's the recipe as printed in the newspaper: Parmesan Tomato Slices 2 large or 3 medium tomatoes, sliced 1/2 inch thick 1/4 cup dairy sour cream 1/4 cup mayonnaise or salad dressing 1 tsp. lemon juice 1/4 cup grated Parmesan cheese 1. Place tomato slices on a microwave-safe plate, overlapping slices if necessary. 2. Stir together sour cream, mayonnaise and lemon juice. Spread a thin layer on top of tomato slices. 3. Sprinkle with Parmesan cheese. 4. Cook, uncovered, on High (100 percent power) for 2.5 to 4.5 minutes or until heated through. Makes 4 servings One last hint: I made these last Sunday without the sour cream ('cause I didn't have any) and they were great. So, in a last minute pinch, just slap some mayo on some tomato slices, sprinkle with Parmesan cheese, nuke 'em for a few minutes and Ta-DAH. They'll think you're a genius. :-) Bev Brown Camper1319 Gazpacho 3 peeled tomatoes 1 1/2 peeled cucmbers 1/4 c. chopped green pepper (I used red) 1/3 c. chopped onion 8 oz. tomato juice 1/4 c. dry red wine 1 1/2 t. worcestershire sauce 1/4 t. dry mustard 1 T veg. oil (I used olive oil) 1 1/2 cloves minced garlic Dash of Tabasco (I used several dashes - I like it hot!) Dash salt and pepper Dash lime juice (I used a liberal dash) Chop solids in a blender, add liquids and spices. Serve cold on a hot summer day. Flavors deeped with time. Liza in AL Judy Mento wrote: > BAKED CHICKEN > > 1 chicken, cut into pieces (or 6 large pieces) > recipe substitution for 1 can condensed cream of mushroom soup > 1 cup cream > salt > garlic salt > paprika > chopped parsley > parsley sprigs > > Sprinkle chicken with salt, garlic salt, and paprika. > Put in shallow baking pan (in one layer). > Mix the soup and the cream. Pour it on the chicken. > Sprinkle the top with chopped parsley. > Bake it uncovered at 350 deg. 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When truffles are firm enough to hold shape, cut into desired bite sized squares and mold into balls by hand. Roll each truffle in dusting powder. Serve at room temperature. Refrigerate to store. Ben Pork and Bean Casserole This is from the Miami Herald. I haven't tried it yet, but it looks good. Ben (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil,reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Per serving: 371 calories, 26 grams protein, 33 grams carbohydrate, 15grams fat (5 grams saturated), 37 percent calories as fat, 9.7 grams fiber, 45 milligrams cholesterol, 232 milligrams sodium. No-Bake Chocolate Dream Cookies -- Low GI Recipe By : Judy Mento Serving Size : 1 Preparation Time :0:00 1/3 cup water -- scant 1 tablespoon cocoa powder -- no sugar pinch salt 1 teaspoon butter 1 tablespoon peanut butter -- no sugar; optional 1 ounce oats, rolled (raw) (3/8 cup) 6 packets Equal sweetener 1/8 teaspoon vanilla extract 2 tablespoons nonfat dry milk powder plus 2 teaspoons nonfat dry milk powder In saucepan, combine water, cocoa, salt, butter, and peanut butter (if using). Bring to boil. Add oats, stirring constantly, cook for about 30 seconds more. Remove from heat. Add other ingredients and stir to combine. Line plate with waxed paper. Drop cookies by teaspoonfuls onto waxed paper. Set in refrigerator until firm. Makes 1 serving. NOTE: The milk powder adds some protein to this, but I think I would also eat some additional protein with this if peanut butter not added. Good for breakfast or a snack. I only make one serving at a time  this is too good. I usually prefer this without the peanut butter, but it depends on my mood. Turkey & Vegetable Bake From: Lisa Antonecchia <lisababy69@hotmail.com> I eat this on a regular basis and absolutely adore it and wanted to share it with everyone....it is even better the next day or even cold!!!! 1 - 1 1/4 lbs lean ground turkey 1 large onion chopped 3 cloves fresh garlic chopped 1 lg eggplant diced (with skin) 1 green bell pepper diced 1 red bell pepper diced 1 slice of Ekekiel 4.9 sgww bread crumbled (I usually chop the bread) 1 tsp. basil 1 24 oz can can crushed tomatoes 1/2 cup parmesan cheese Spray a large and deep frying pan with Pam and add ground turkey, onion & garlic. Saute until turkey is cooked and onions are clear. Add eggplant, green and red peppers, bread curmbs, crushed tomatoes and basil. Mix well and bring to a boil. Transfer to a large casserole dish sprayed with Pam and bake at 350 for 45 mins. After 45 mins, sprinkle parmesan cheese on top and bake another 15 mins until cheese is melted. Let cool at least 15 mins before slicing.....Make 8 servings. GRANOLA From: "Janice Francis Landry" <janfran@globetrotter.qc.ca> Mix together in a big bowl: 8 cups rolled oats 2 cups wheat flakes 1 cup sesame seeds 1 cup unsweetened coconut 1 cup wheat germ 1 cup wheat bran 1½ cup sliced almonds or lightly ground peanuts Stir together: 1 can apple juice concentrate 1½ cups unsweetened peanut butter 2 tsp cinnamon Pour the liquid ingredients over the dry ingredients, stirring to coat all the dry ingredients. Then spread thinly over cookie sheets. Bake at 350 degrees for 20 minutes, stirring halfway through. When cool, add: 1½ cups chopped dried fruit (apples, apricots, etc) Store in an air-tight container. You can really make all kinds of variations to this. Any flakes, nuts or grains will work. Instead of the apple juice concentrate, you can use apricot purée, diluted with water so it will be liquid, and leave out the chopped fruit at the end. TACO MEAT (for approx. 1.5 lbs. ground beef) 1-1/2 lbs. ground sirloin 1 smal onion, chopped fine 2 Tbsp minced garlic 1/3 cup tomato paste 1 to 1-1/2 tsp ground paprika 1-1/2 to 2 tsp chili powder Dash of thyme leaves Dash of rosemary leaves, crushed Dash of ground bay leaves Dash of ground sage Dash of oregano leaves, crushed crystalline fructose to taste, if desired (or other approved sweetener) salt and ground cayenne pepper to taste 5-6 drops Zatarrain's concentrated liquid crab boil (optional) Brown ground sirloin in skillet, add onions and garlic. Saute for 5 minutes. Add tomato paste and mix thoroughly. Add water sparingly if it begins to stick to skillet. Add remaining ingredients and simmer for 25 minutes. CATALINA DRESSING Linnet Cagnolatti - Gonzales, LA 1 cup canola oil 5 tsp crystalline fructose (or equivalent of alternate sweetener) 6 Tbsp tomato paste 1/4 cup salad vinegar 1 Tbsp dried onions 1/2 tsp salt Combine all ingredients in a blender and blend on high speed to emulsify thoroughly. Mock Potato Salad Submitted By: Vicki 2 cups steamed, drained cauliflower, cut into small chunks 2 Tbs. Weight Watcher's mayo ( 2 gram sugar per 2 Tbs., I ad* N p t ä <”Ŗ”ü”d¢¢¢¦¢Ø¢@ųBų˜ūŲūŚūāūäūüü6üBüZü|ü–üøüÖüšüżżżżżżżżżżżżūżżżżżżżżżżżżżżżżżded to reduce fat content) 2 Tbs. Hellman's mayo ( 0 grams sugar and tastes better than just WW's) 3-4 sliced green onions 1/2 tsp. dried dill 1 hard boiled egg, diced freshly cracked pepper and salt to taste Mix, chill and enjoy! :-) Pecan Crust > 1 1/2 cups chopped pecans 1 cup sugar (use combination of sugar substitutes to = 1 c. sugar) 1 egg white > Chop the pecan pieces very finely (not to dust, but finer than chopped pecans come in a package). Add sugar and mix together. In a small bowl, lightly beat the egg white just until frothy. Add enough egg white to the pecans so that the nuts hold together in a ball when squeezed in the hand. Press mixture into the bottom of pie pan or springform pan. Toast in a 350 °F oven for 10 minutes, until pecans begin to turn light brown. Remove from oven and cool before adding pie filling. Makes enough for a 9 or 10-inch springform pan. > Great for sugarless pies and cheesecakes Ben BEAN SALAD 1 can black beans, no sugar, rinsed and drained 1 T. olive oil ground cumin or garlic, to taste bermuda onion, to taste, chopped fresh cilantro, chopped squirt of fresh lemon or lime, optional Toss the beans with the olive oil and ground cumin. Add other ingredients & mix. Cover & let stand in refrigerator for flavor to develop. Good with pita chips. REFRIED BEAN SOUP 1 can fat-free refried beans, no sugar 1 can diced tomatoes 1 can chicken broth 1 small can diced green chiles Throw them all together in a pot and heat through. GRILLED SWEET BANANA PEPPERS with JACK CHEESE Submitted By: June 6 sweet banana peppers 8 oz. Monterey Jack cheese cut into 1/2 in. strips Slice peppers in half lengthwise, keeping stems intact. Remove seeds. Place on grill grid or heavy duty aluminum foil. Grill without grill lid, over medium high heat, for 5 minutes or until tender. Place cheese sticks inside of each pepper. Cook until melted, about 3 minutes. I have made them four times and have adapted the recipe as follows: Banana peppers, anaheim peppers or any other sweet pepper ( not Bell Pepper) These are elongated peppers, and not hot. Prepare peppers as above. Cut mozzarella cheese in slices small enough to fit in the pepper. Put cheese in peppers. Arrange in baking dish. (I use glass) Bake at 350 degrees for 15 minutes or until pepper is tender enough to suit you. PITA PIZZA Toufayan Whole Wheat Pita,* sliced horizontally, reserve 1/2 for another time (toast the inside; put inside up on baking tray) tomato sauce, sugar free garlic powder ground oregano canned mushrooms, drained chopped onion sliced black olives Italian sausage, cooked, crumbled (I like Owen's Italian) Hormel Genoa salami** provolone cheese (Alpine Lace makes a reduced-fat version) Assemble pizza on baking tray. Put under broiler or bake until cheese melts and starts to brown. Cut into wedges. Serves 1. JO's Cream Sauce From  The Wonders of Nonfat Dry Milk Powder pg. 26-27, JoAnna Lund Note: NONFAT DRY MILK POWDER The box of non-fat dry milk powder should be kept in the refridgerator after it is opened. I know that it "keeps" on the shelf, but it develops an odd nasty taste. It won't do that in the refridgerator. 1 cup nonfat dry milk powder 1 1/2 cups water 3 T. flour (stone ground whole wheat pastry flour -- my substitution) 1 tsp. dried parsley flakes 1/4 tsp. black pepper In a jar with cover, combine dry milk powder, water and flour. Cover and shake wel to combine. Add parsley flakes and black pepper. Cover and shake again. Pour mixture into medium saucepan sprayed with butter-flavored cooking spray. Cook over medium heat, stirring constantly, until mixture thickens. Remove from heat. Use in any recipe that needs a medium cream sauce. Makes 1 ½ cups. The VARIATIONS (JoAnna's): JO's Cheesy Cream Sauce Add 3/4 cup (3 oz.) shredded reduced-fat Cheddar or Swiss cheese after pouring mixture into saucepan. Continue cooking as usual. NOTE: Great in traditional casseroles. JO's Mushroom Sauce Add 1/2 cup (2.5 oz. jar) drained canned sliced mushrooms after pouring mixture into saucepan. Continue cooking as usual. NOTE: This can be used in any recipe that calls for 1 can CREAM OF MUSHROOM SOUP. JO's Peanut Sauce Add 1/4 cup peanut butter [no sugar] and 2 tsp. reduced-sodium soy sauce after pouring mixture into saucepan. Continue cooking as usual. NOTE: Suggestions for this are to use in any oriental dish or spooned over boiled cabbage. The VARIATIONS (Judy Mento): Cream of Chicken Soup Use chicken broth in place of the water. Add diced cooked chicken, if desired. Cream of Tomato Soup Use tomato juice or tomato sauce [no sugar] in place of the water. Add oregano, sweet basil, garlic, fennel seed crushed, etc., if desired. Shrimp Salad San Joaquin Makes 4 servings 12 oz. cooked shelled and deveined small shrimp 1 cup chopped scallions (green onions) 2 Tbs. olive oil 2 or 3 small garlic cloved, minced 1- 1/3 cup chicken stock, or more as needed 1 -1/2 tsp. hot sauce 4 ounces uncooked brown rice 2 med. tomatoes, seeded and cut into thin strips 1 cup diced green bell peppers 1-1/2 tsp. salt dash pepper, or to taste garnish Italian flat-leaf parsley sprigs and thin lime slices In large glass bowl, combine shrimp, scallions, oil and garlic and toss to coat thoroughly. Cover with plastic wrap and REFRIGERATE OVERNIGHT. In 1-qt. Saucepan combine broth, hot sauce and bring to a boil., stir in rice. Cook rice, adding more chicken stock or water as necessary. Let rice cool slightly. Add tomatoes, bell peppers, salt if desired, and pepper, toss to combine. Add rice mixture to shrimp mixture, toss to combine. Cover with plastic wrap and REFRIGERATE UNTIL CHILLED, at least 1 hour. Serve garnished with parsley sprigs and lime slices. Fat-Free Sugar-Free "Cool Whip" Take 1/2 cup dry nonfat milk. Add 1/3 cup of cold water. Then put in fridge to chill for 1-2 hours. Chill beaters, too. Then beat with electric mixer until it forms peaks. Then add 1 teaspoon of vanilla (or other extract); then beat again. Then add sugar substitute to taste (try 5-6 packets to start & adjust next time). Then beat again and refridgerate until you use it. Use like Cool Whip, or you may freeze it and it tastes like vanilla ice cream. TANGY CHICKEN OF THE ISLANDS 1/2 cup vinegar 1/2 cup soy sauce 1 clove garlic, minced fine Dash of freshly ground black pepper 1 (2-3 pound) frying chicken, cut into serving pieces and skin removed Put vinegar, soy sauce, garlic, and pepper in a deep skillet. Add chicken; let marinate together at least 30 minutes. Heat to boil. Cover skillet; lower heat. Simmer about 40 minutes. Liquid will be absorbed into chicken. Serve hot or cold. NOTES: The chicken cooks up very tender and will fall right off the bone. This is a favorite because the cold chicken is great on a summer salad or in a sandwich. Pumpkin Date Nut Muffins 1 cup bran cereal (nugget-type)* 1 cup apple juice 1 1/2 cup [Stone Ground] whole-wheat flour 1 tablespoon baking powder 1/2 cup brown sugar [Twin] 1 teaspoon pumpkin pie spice 1/4 cup chopped walnuts 1 tablespoon vegetable oil 2 egg whites 1 cup canned pumpkin 1 cup chopped dates Preheat oven to 400 degrees. In a small mixing bowl, combine bran cereal and apple juice. Let stand. In a large mixing bowl, combine flour, baking powder, brown sugar, pumpkin pie spice, and walnuts. Stir to blend. Add oil, egg whites, and pumpkin to cereal mixture. Stir until well blended. Add cereal mixture to large mixing bowl. Stir until just blended. Add dates and stir. Spoon muffin mixture into 12 muffin tins that have been coated with vegetable oil spray. Bake for 18 minutes or until toothpick inserted in center is clean when removed. Makes 12 muffins. * I don't have a box of the nugget-type of bran cereal to check. If it's not OK, substitute other allowable bran cereal. FRESH PEACH PUDDING BAKE 3 cups (6 medium) peeled and sliced fresh peaches 2 T. Brown Sugar Twin 1/2 cup pourable Sugar Twin 1 cup + 2 T. Roberta Garner's Quick Mix recipe * [my substitution] 1/2 tsp. ground nutmeg 3 T. (3/4) oz. chopped pecans Preheat oven to 425 deg. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine peaches, Brown Sugar Twin, and Sugar Twin. Let set for 10 minutes. Add Quick Mix, nutmeg, and pecans. Mix well to combine. Spread mixture into prepared baking dish. Bake for 30 to 35 minutes. Place baking dish on a wire rack and let set for at least 5 minutes. Serves 6. NOTE: Good served warm with sugar-free ice cream. * I substituted Roberta Garner's Quick Mix recipe for Bisquick in the original recipe. Roberta Garner's Quick Mix recipe 8 1/2 cups SGWW Pastry Flour 4 TBL Baking Powder 1 TBL Salt 2 tsp Cream of Tartar 1 1/2 tsp baking soda 1 1/2 cups instant nonfat dry milk 2 1/4 cups shortening In a large bowl mix together all the dry ingredients. With a pastry knife, cut in the shortening until evenly distributed. Mixture will resemble cornmeal in texture. Put in an airtight container. Label and store in a cool dry place. Use within 10 to 12 weeks. Makes about 13 cups of Quick Mix Never Fail Rolled Biscuits From: Roberta Garner 3 cups Quick Mix 2/3 c milk or water Preheat oven to 450. Combine Quick Mix and milk in a medium bowl. Blend well and let sit for 5 minutes. On a lightly floured(SGWW) board, knead dough about 15 times. Roll out to 1/2-inch thickness and cut with a biscuit cutter or glass. Place about 2" apart on ungreased baking sheet. Bake 10 to 12 min until golden brown. Makes 12 biscuits. Quick Mix Recipes Muffins From: Roberta Garner 2 ½ cups Quick Mix 4 tbls sugar (use whatever substitute you like) 1 egg, beaten 1 cup milk or water Preheat oven to 425. Generously butter muffin pans. Mix together Quick Mixand SS. Combine egg and milk or water. Add all at once to dry ingredients. Stir till just blended. Fill prepared muffin pans 2/3 full. Bake 15 to 20 min until golden brown. Make 12 muffins. Variations: Add 1 cup blueberries if you eat fruit in combination with other things. Reduce Quick Mix to 1 ¾ cups, add ¾ c oatmeal or all bran cereal before adding liquid ingedrients. Add 1 cup grated raw apples to dry ingredients before adding liquids. Add 1 tbl grated orange peel to dry ingredients before adding liquids. Add 2/3 c chopped cranberries to dry ingredients before adding liquids. Indian Fry Bread From: Roberta Garner Oil for frying 1 cup Quick Mix ½ cup SGWW pastry flour ¼ tsp salt about 1/3 c water or milk Heat oil in deep skillet. Mix Quick Mix, flour and salt in a bowl. Mix well. Add enough milk or water to make a soft dough. On lightly floured surface, knead dough about 12 times. Divide dough into two balls. Pat or roll each ball out to ¼ in thickness. Cut into 6 wedges. Fry in hot oil 2 to 3 min until brown on both sides. Drain on paper towels. 12 wedges. Crispy Bread Sticks From: Roberta Garner 1 cup Quick Mix ¼ cup SGWW pastry flour ¼ tsp salt About ¼ milk or water Preheat oven to 400. Lightly grease a baking sheet.. In bowl combine Quick mix, flour and salt. Mix well. Add water or milk to form a dough. Knead 12 times or until dough is smooth. Shape into pencil like strands ½ inch thick. Cut into 8 to 10 inch lengths. Roll in sesame or poppy seed if desired. Bake about 20 minutes or until brown and crips. For extra chropness, turn oven off and leace in ove 5 to 10 more minutes. Makes about 6 breadsticks. Drop Biscuits From: Roberta Garner 3 cups Quick Mix ¾ cup milk or water Preheat oven to 450. Grease a baking sheet. Combine Quick Mix with milk or water. Drop dough by tablespoonfuls onto prepared baking sheet. Bake 10 to 12 minutes until golden brown. Makes 12 biscuits Variations; Add 1/3 c grated cheese and chopped parsley, chives or herbs to taste. Substitute Buttermilk for water or milk Drop by tablespoons over the top of chicken or beef stew for umplings. Boil gently for 10 minutes uncovered. Cover and cook over medium heat 10 minutes more until cookd through. Spoon over top of hot, fruit or berries and bake in an 8 inch pan about 20-25 minutes. Sausage Cheese Balls From: Roberta Garner 1 ½ cups Quick Mix 1 lb grated cheese 1 lb lean ground pork sausage or hot ground sausage. Preheat oven to 350. Combine ingredients until dough sticks together. Roll into 1 ½ inch balls. Bake about 25 minutes. Drain on paper towels. Serve warm with toothpicks. Self Crust Cheese Tart From: Roberta Garner Paprika 1 cup grated Swiss cheese 4 strips bacon, cooked and crumbled 3 eggs ¼ tsp salt ¼ tsp nutmeg 1 ½ cups milk 1 tsp instant minced onion 1/3 c Quick Mix Preheat oven to 325. Generously butter a 9 inch pie plate. Sprinkle paprika over bottom and sides of plate. Layer Swiss cheese and bacon in bottom. Combine eggs, salt nutmeg, milk, onion and quick mix in blender. Blend on meduim speed aboout 1 min until thoroughly mixed. Pour over chees and bacon in plate. Bake 30-40 min, until toothpick inserted in center comes out clean. Serve hot. Make 6 servings. Yogurt Submitted By: Judy mento With all the talk about yogurt and such, I thought I would give you all this recipe that I use for yogurt. I have had it for years and have use all kinds of flavorings for it. It is my favorite. It is a little stronger in flavor than you might be used to, and not as thick, but my family never buys yogurt,we like this one too much. You might give it a try. I just mix it up in a large mixing bowl and stick it in the oven. I used plain yogurt from the store for the first batch, then just save some of the yogurt each time to use for the culture for each batch after that. Turns out great. 3 c non-instant milk 3 c warm water 13 oz can evaporated milk 6 oz plain yogurt Mix ingredients in ½ gallon bowl or crock. Water should be warm to touch but not to hot. Culture will die at temps over 120°. Preheat oven to 275°. Turn off oven and place bowl inside. Close oven door and do not disturbe for 10-12 hours. Refigerate for 2-3 hours. Flavor with jam or jelly. Amana Cole Slaw Recipe By: :JoAnna Lund 4 1/4 cups cabbage -- shredded 1/2 cup celery -- finely diced 1/4 cup onion -- finely diced 1/2 cup mayonnaise -- sugar-free 1/4 teaspoon lemon pepper 2 teaspoons prepared horseradish sugar substitute -- to = 2 T. sugar 1 tablespoon white vinegar 1 teaspoon celery seed In medium bowl combine cabbage, celery and onion. In small bowl combine mayonnaise, lemon pepper, horseradish, sugar substitute, vinegar and celery seed. Add to cabbage mixture. Mix well to combine. Cover and chill at least1 hour. NOTE: An additional 3/4 cup shredded cabbage was included in place of ¾ cup shredded carrot in original recipe. Source: "Healthy Exchanges newsletter, March 94, p. 4" David's Oat Bran Muffins Recipe By :David Liederman 2 cups oat bran (or dry oatmeal, not instant) 1/3 cup flour (stone ground whole wheat -- my subst.) 1/4 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/4 teaspoon allspice 1 1/4 cups milk 2 large egg whites 5 ounces all-fruit strawberry spread -- no sugar 3/4 cup dried apricots -- chopped -- OPTIONAL (It is important to bake the muffins immediately upon mixing the ingredients, or else the batter will turn to sludge before your eyes.) Preheat the oven to 350 deg. F. Spray muffin pan with nonfat cooking spray. Combine all the dry ingredients. Mix in all the remaining ingredients. This is a very wet batter, and you need not worry about overmixing it. Spoon the batter into muffin pan. Bake 22 minutes or until the muffins are brown and firm. Makes 12 muffins, 1 muffin per serving. NOTE: You may use use other flavors besides strawberry all-fruit spread. This will be 1/2 a 10-ounce jar. Source: "David's Delicious Weight-Loss Program, p. 261-262" Ham and Asparagus Lasagna Recipe By :JoAnna Lund 1 1/2 cups evaporated skim milk 3 tablespoons flour (stone ground whole wheat pastry flour - my subst.) 1/2 teaspoon garlic -- dried minced 1 teaspoon Italian seasoning 1/4 teaspoon black pepper 1 1/4 cups noodles (whole wheat -- my substitution) --uncooked measurement, cook, rinse & drain 6 ounces ham, extra lean -- finely diced 2 cups asparagus -- fresh or frozen, cooked & drained 3 ounces mozzarella cheese, reduced-fat -- shredded Preheat oven to 350 deg. F. Spray an 8- by 8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine evaporated skim milk and flour. shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add garlic, Italian seasoning, and black pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Layer half of noodles into prepared baking dish. Spoon half of white sauce over noodles. Sprinkle half of ham and asparagus over sauce. Top with half of mozzarella cheese. Repeat layers. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings. Review: I love this. The sauce is out of this world! Joe's Salad Dressing Recipe By :Joe Mento 1 tablespoon olive oil 1 tablespoon wine vinegar 1 clove garlic clove -- fresh, pressed 1/2 teaspoon mustard 1/2 teaspoon anchovy paste 1/2 teaspoon oregano -- crushed 1/2 teaspoon basil leaves -- crushed Combine all ingredients in small shaker. Pour over salad and toss. Meat Marinade Submitted By: Judy Mento 1/4 cup olive oil 2 tablespoons wine vinegar 4 teaspoons Worcestershire sauce 2 cloves garlic -- fresh, crushed 2 teaspoons salt pepper -- to taste 1 teaspoon celery salt Rub meat with salt & pepper. Combine the rest of the ingredients in a large Ziploc baggie. Mix well. Add meat. Turn. Chill 2 or more hours (more is better), turning occasionally. Meat may be charcoaled or broiled. This makes enough marinade for 1 pound of meat, whether chops, steak, or fillet. REVIEW: Once you taste steaks marinated in this, if you then try to eat plain steaks, you'll be disappointed. Mock Hollandaise Sauce, Mock Mayonnaise, Mock Bearnaise Recipe By :Deanie Comeaux Bahan 4 ounces cream cheese, Kraft Philadelphia fat free 3 tablespoons yogurt 1 1/2 tablespoons lemon juice dash salt -- to taste dash pepper -- to taste Mix all ingredients in a food processor or blender until smooth. In a double boiler, cook over simmering water until hot and thick. Serve immediately or refrigeraate and serve cold. Stir before using. Variations: MOCK MAYONNAISE: add a little Dijon mustard and a little sugar substitute. (I didn't cook this, just blended.) MOCK BEARNAISE: add a little tarragon and green onion. NOTES: Original recipe called for Neufchatel cheese and low fat yogurt. REVIEW: This was good. Here's a possibility for sugar-free fat-free mayo. I only put in 1/2 packet of sugar substitue for the mock mayo & it wasn't enough. Next time I'll use a whole packet. (Guess there was more sugar in Kraft fat-free mayo than I thought.) Mom's Deviled Eggs Recipe By :Judy Mento 8 whole egg -- hard boiled 1/2 cup mayonnaise -- sugar-free 1 teaspoon onion powder 1 teaspoon cider vinegar 2 teaspoons mustard 1/2 teaspoon salt 1/4 teaspoon pepper 1 packet Equal sweetener, 1 pkt. dash paprika Cut eggs in half. Mash yolks with other ingredients, except paprika. (May combine in a baggie or Ziploc bag; cut off corner & use this to pipe the mixture into the egg whites.) Stuff egg white halves. Sprinkle paprika on top. Mom's Mixed Vegetable Soup Recipe By :Judy Mento 1 cup tomato juice 1/4 cup onion -- chopped 2 cups cabbage -- shredded 16 ounces tomatoes, canned -- with juice, chopped 16 ounces green beans, canned -- with juice 1/8 teaspoon salt 2 teaspoons chicken bouillon granules 2 cups water Combine all ingredients in saucepan. Simmer until vegetables are tender. NOTE: Add other allowed vegetables as desired. Oriental Spinach Salad Recipe By :JoAnna Lund 6 cups spinach leaves -- fresh, torn, stems removed 2 whole eggs, hard-boiled -- chopped 2 tablespoons bacon bits -- real bacon 1/4 cup lemon juice 1/4 cup cider vinegar sugar substitute -- to = 1/4 cup sugar 2 tablespoons soy sauce, low sodium In a large bowl, combine spinach, eggs, and bacon bits. In a small bowl, combine lemon juice, cider vinegar, sugar substitute, and soy sauce. Add to spinach mixture. Toss well to combine. Serve at once. Serves 4 (1 1/2 cups) VARIATION: If in maintenance and/or can tolerate fruit with other food, may add 1 can rinsed, drained mandarin oranges (no sugar added). NOTE: This dressing is good on other salads as well. Quick and Easy Hollandaise Recipe By :Robert C. Atkins & Veronica Atkins 1/3 cup butter 2 whole egg yolks 1 tablespoon lemon juice salt -- to taste cayenne pepper -- to taste nutmeg -- to taste, optional Heat the butter in a saucepan over low heat until gently bubbling. Meanwhile, place the egg yolks in a flender or food processor and blend for a few seconds. With the motor running, add the lemon juice, salt, cayenne, and nutmeg, if using. Slowly add the melted butter in a thin stream and blend for 10 seconds, or until thickened and smooth. Quick Creole Green Beans Recipe By :JoAnna Lund 1/4 cup onion -- chopped 2 tablespoons bacon bits -- real bacon 1 3/4 cups stewed tomatoes (no sugar added) -- with juice sugar substitute -- to = 1 T. sugar 4 cups green beans, canned -- drained In a large skillet sprayed with butter-flavored cooking spray, saute onion until tender, about 5 minutes. Stir in bacon bits, undrained stewed tomatoes, and sugar substitute (suitable for cooking). Add green beans. Mix well to combine. Lower heat. Continue cooking until heated through, about 5 minutes, stirring often. Spinach Meat Loaf Recipe By :JoAnna Lund 16 ounces ground 90% lean turkey or beef 10 ounces spinach, frozen -- chopped, thawed, drained 6 tablespoons bread crumbs (stone ground whole wheat -my subst.) -- fine, dried 2 teaspoons Italian seasoning 1 3/4 cups tomato sauce -- sugar-free sugar substitute -- to = 2 tsp. sugar 3/4 cup mozzarella cheese (3 oz.), reduced-fat --shredded Preheat oven to 350 deg. F. In a large bowl, combine meat, thoroughly drained spinach, bread crumbs,1tsp. Italian seasoning and 1/4 cup tomato sauce. Mix well with hands to combine. Pat mixture into an 8 x 8 - inch baking dish sprayed with butter-flavored cooking spray. Bake 30 to 35 minutes. In a medium bowl, combine remaining tomato sauce, remaining 1 tsp.Italian seasoning, sugar substitute (suitable for cooking), and mozzarella cheese. Spoon sauce mixture evenly over meatloaf. Continue baking 15 to 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Giant Home-Style Cookie Submitted By :Judy Mento 4 whole dates -- chopped -- OPTIONAL 2 tablespoons water -- very hot 3 tablespoons flour, whole-grain wheat Alba subtitute (vanilla): 1/3 cup nonfat dry milk powder 1 teaspoon vanilla -- (added to liquid) 3 packets Sweet 'n Low® sweetener Remaining Ingredients: 1/2 teaspoon brown SugarTwin 1 teaspoon butter 1/2 teaspoon baking powder 1 packet Sweet 'n Low® sweetener 1/4 teaspoon apple pie spice Preheat oven to 350 deg. F. Spray nonstick cookie sheet with non-stick cooking spray. In a cereal-sized bowl, combine dates (if using) and hot water. Let stand 2 to 3 minutes. Add flour, Alba substitute, and remaining ingredients and mix well. Dough will be sticky. Pat onto prepared cookie sheet forming a circle. Bake at 350 deg. F. for 10 to 12 minutes. Serves 1. NOTES: This is good for Breakfast. I use scissors to chop the dates. Mocha Shake Recipe By :original recipe, without coffee, by JoAnna Lund 1 1/2 cups water -- cold 2/3 cup nonfat dry milk powder 4 teaspoons cocoa -- unsweetened 1 tablespoon Equal for Recipes -- or 9 pkts. Equal, or to taste 2 teaspoons coffee powder, decaffeinated -- or to taste 1 cup ice -- crushed Combine ingredients. Blend. Serves 2. NOTES: Can leave out coffee, if just want a chocolate shake. Source: "original recipe from The Wonders of Nonfat Dry Milk Powder Cookbooklet, pp. 32-33" Mom's Stove-Top "Baked" Beans Recipe By :Judy Mento 3/4 cup onion  chopped 15 1/2 ounces great northern beans, canned -- rinsed and drained 2 tablespoons tomato paste -- sugar-free 1 tablespoon Log Cabin Sugar Free Low Calorie Syrup, with Splenda 1 packet Sweet 'n Low® sweetener dash onion powder 1/8 cup Hormel Real Bacon Bits -- or cooked bacon, chopped 1 tablespoon Worcestershire sauce 1 tablespoon brown sugarTwin 1/4 cup ketchup -- sugar free dash liquid smoke flavoring -- optional Spray nonstick pan with nonstick cooking spray. Cook onion until golden. Add other ingredients. Cook 10 to 15 minutes on low heat, or until sauce cooks down somewhat into beans, stirring occasionally. Serves 3. Peanut Butter Soup Submitted By: Judy Mento 2 tablespoons onion -- diced 2 tablespoons celery -- diced 1/2 cup chicken broth 1/2 cup water 1 tablespoon peanut butter, chunky -- sugar free 3 whole tomatoes, canned -- no sugar added,chopped dash salt dash pepper dash hot pepper sauce Spray small saucepan with nonstick cooking spray and heat. Add onion and celery and cook, stirring frequently, for 2 minutes. Stir in broth, water, and peanut butter. Bring mixture to a boil. Reduce heat. Let simmer for 8 minutes. Add tomatoes, salt, and pepper and, stirring frequently, return mixture to a boil. Transfer to soup bowl, add hot pepper sauce, and stir to combine. Serves 1. Source: "Weight Watchers Favorite Recipes, p. 41" Spinach Bake Submitted By: Judy Mento 40 ounces spinach, frozen -- thawed and drained 1 cup sour cream, Land O Lakes fat free 1 packet onion soup mix -- (39 grams) Preheat oven to 350 deg. F. Spray baking dish with non-stick cooking spray. Mix all the ingredients together. Bake for approx. 45 minutes. Serves 8. Sweet Potato Muffins Submitted By: Judy Mento Dry ingredients: 1 3/4 cups flour, whole-grain wheat 1/2 teaspoon salt 4 teaspoons baking powder Wet Ingredients: 2 whole eggs -- beaten 2/3 cup milk, skim 1 cup sweet potato, mashed -- cooked 3 tablespoons Log Cabin Sugar Free Low Calorie Syrup, with Splenda -- or apple juice concentrate 2 packets Sweet 'n Low® sweetener 3 tablespoons butter -- melted Remaining Ingredients: 1/3 cup sunflower seeds 1/3 cup dates -- chopped, OPTIONAL Preheat oven to 400 deg. F. Spray 12 cup nonstick muffin tin with nonstick cooking spray. Combine dry ingredients. In separate bowl, combine wet ingredients. Add wet ingredients to dry ingredients, stirring just until blended. Stir in remaining ingredients. Fill muffin cups 2/3 full. Bake at 400 deg. F. for 20 to 25 minutes, or until toothpick inserted into muffin comes out clean. Serves 12, 1 muffin each. Source: "original recipe from www.Drkoop.com" Sweet Potato Fritters Submitted By: Judy Mento 1 pound sweet potatoes -- peeled & coarsly shredded 3 large eggs 3 tablespoons flour, whole-grain wheat -- SGWW 1 small onion -- coarsely shredded 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil -- for frying Spread potatoes and onion on a clean dish towel; roll up twisting towel to absorb moisture. In a a bowl whisk eggs, flour, salt and pepper until smooth. In a large nonstick skillet, heat about 1/4 cup oil over medium heat. Mix sweet potato with egg mixture and drop to form 6 to 8 pancakes. Cook until golden on one side; turn; cook until golden on other side. Serves 6 - 8. Source: "recipe originally posted by Ben on Sweetalk" Rice-Stuffed Chicken 2 cloves garlic, minced 2 tablespoons chopped walnuts (optional) 1/2 teaspoon dried sage 1/4 teaspoon black pepper 2 cups cooked brown rice 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4-inch thick For the gravy: 2 tablespoons minced yellow onion 2 tablespoons Stone Ground Whole Wheat flour 1/2 cup reduced-sodium chicken broth Preheat oven to 375*F. Spray a medium baking dish with vegetable cooking spray. To prepare gravy, spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add onion. Cook, stirring, until tender, about 5 minutes. Add flour. Cook, stirring, for 2 minutes. Add broth. Cook, stirring, until thickened, about 2 minutes. Set aside. Spray another medium nonstick skillet with cooking spray. Heat skillet over medium heat. Add garlic, walnuts, sage, and pepper. Cook, stirring, for 2 minutes. Stir in rice. Spoon rice mixture evenly over each breast half. Roll up tightly. Place rolls, seam-sides down, in prepared dish. Pour gravy evenly over top. Bake until cooked through, about 30 minutes. Serve immediately. > SPECIAL GREEN BEANS Submitted By: Judy Mento 1 can cut green beans, undrained 1 can mushrooms, drained 1 2-oz. jar pimientos, diced dash lemon juice dash onion flakes, or to taste 1 chicken bouillon cube or packet dash garlic powder Combine and simmer to let flavors mingle. Sugar Free Cheesecake - Crustless Recipe By: Lisa Showalter 2 - 8 oz. Cream Cheese 18 Pkg. Equal 2 Eggs 1 Tsp. Vanilla 1/2 C. Chopped Pecans (Optional) Mix all ingredients together. Spray glass pie dish with pam. Bake 10 minutes at 325 degrees. Parmesan Tomato Slices Submitted By: Bev Brown 2 large or 3 medium tomatoes, sliced 1/2 inch thick 1/4 cup dairy sour cream 1/4 cup mayonnaise or salad dressing 1 tsp. lemon juice 1/4 cup grated Parmesan cheese 1. Place tomato slices on a microwave-safe plate, overlapping slices if necessary. 2. Stir together sour cream, mayonnaise and lemon juice. Spread a thin layer on top of tomato slices. 3. Sprinkle with Parmesan cheese. 4. Cook, uncovered, on High (100 percent power) for 2.5 to 4.5 minutes or until heated through. Makes 4 servings Gazpacho II Recipe By: Elizabeth Mueller 3 peeled tomatoes 1 1/2 peeled cucmbers 1/4 c. chopped green pepper (I used red) 1/3 c. chopped onion 8 oz. tomato juice 1/4 c. dry red wine 1 1/2 t. worcestershire sauce 1/4 t. dry mustard 1 T veg. oil (I used olive oil) 1 1/2 cloves minced garlic Dash of Tabasco (I used several dashes - I like it hot!) Dash salt and pepper Dash lime juice (I used a liberal dash) Chop solids in a blender, add liquids and spices. Serve cold on a hot summer day. Flavors deeped with time. 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Make sure lettuce is cold and serve on a chilled plate. meat marinade JoAnn Nurse recipe with pork tenderloin on the grill: 1/4 c. olive oil 2 Tbs wine vinegar 4 tsp. Worcestershire sauce 2 tsp. salt pepper to taste 1 tsp celery salt. The other one that went over big time, was the Citrus Chicken Marinade: 1/2 c. orange juice 1/4 c. lemon juice 1 tsp dijon mustard 1 tsp Worcestershire sauce 1/4 c. canoch pommery mustard (no sugar) 2 tbsp. soy lecithin granules (from health food store...the second secret ingredient) Clean, dry and cut up romaine lettuce. Sprinkle with parmesan cheese to taste. Pour dressing into lettuce and toss until all lettuce is coated. Bacon bits are optional (sugar free of course!) It's also good with some feta cheese on top. Make sure lettuce is cold and serve on a chilled plate. Meat Marinade II Recipe By: JoAnn Nurse 1/4 c. olive oil 2 Tbs wine vinegar 4 tsp. Worcestershire sauce 2 tsp. salt pepper to taste 1 tsp celery salt. Citrus Chicken Marinade: Recipe By: JoAnn Nurse 1/2 c. orange juice 1/4 c. lemon juice 1 tsp dijon mustard 1 tsp Worcestershire sauce 1/4 c. canola oil 3 cloves garlic, pressed 1/4 c. parsley, chopped 1 tsp. dried oregano kosher salt to taste black peppercorns freshly ground to taste Ruth's Spaghetti Sauce --------------------------------- 5 - 8 oz cans of tomato sauce 1 - can tomato paste 4 - cloves garlic - chopped 1/2 - chopped onion 2 - tbsp Italian seasonings 1 - tbsp whole basil 1/4 - cup of Holland Red Cooking Wine 1/2 - cup extra virgin olive oil 1 - cup of water 1 - 1.5 lbs lean ground beef or Italian sausage (optional) whole wheat spaghetti noodles for about 5 servings Brown ground beef or Italian sausage, add olive oil, wait until it gets hot before throwing in the onions and garlic. Stir until onions are cooked, add water, tomato paste and tomato sauce. Add wine and spices. You can even add some fresh sliced muchrooms. Simmer for half an hour or even up to 3 hours on low heat (the longer, the better). Stir occasionally. This makes about 5 servings. Pork and Bean Casserole (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in the hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil, reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Brushetta with Sun-Dried Tomatoes and Capers*** Recipe By : Tracy Pikhart Ritter (Eat More, Weigh Less by Dr. Ornish) Serving Size : 4 Preparation Time :0:00 Categories : Sugar Busters Vegetables Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 sun-dried tomatoes -- not packed in oil 3 ripe tomatoes -- peeled, seeded, chop 3 tablespoons red onion -- minced 3 teaspoons capers 3 cloves garlic -- minced 2 teaspoons balsamic vinegar 1 tablespoon fresh basil -- chopped 1 tablespoon fresh oregano -- chopped 1 teaspoon black pepper -- freshly ground 1/2 teaspoon sea salt -- to taste 1 12-inch loaf Italian bread, cut into 24 -- slices grated nonfat Parmesan or Romano -- optional Preheat oven to 350 degrees. Reconstitute the sun-dried tomatoes by placing them in a small bowl and pouring about 1 cup of boiling water over them. Let the tomatoes rest in the hot water until it cools. Drain the tomatoes and chop them finely. Combine all ingredients, except the bread slices and the cheese, in a bowl and set aside for 1 hour at room temperature. Toast the bread slices in the oven until lightly brown, cool slightly. Top with the tomatoe mixture. Sprinkle with Romano or Parmesan cheese if desired. Serve warm or at room temperature. Sugar Buster's Note: When I made this dish, I took 3 tomatoes, sliced in half, sprinkled them with a little coarse kosher salt and fresh thyme and baked them for about 3 hours at 350. I used these instead of the dried tomatoes called for in the above recipe. I got this idea from one of Suzanne Somer's recipes - Candied Tomatoes. I also grilled 1/4" thick slices of zuchhini cut lengthwise, and cut them up and added them to this dish. I did not serve this on bread slices. Instead I served it over Hodgson Mill Whole Wheat Angel Hair Pasta. I think that I also added a little (1 Tbs.) olive oil. This dish was heavenly! - - - - - - - - - - - - - - - - - - NOTES : "Try it also on vegetable sandwiches or add it to pasta." Vicki Fried Sweet Potato Hashbrowns Recipe By : Emeril Lagasse Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Brunch Sugar Busters Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound bacon -- diced 1 cup onions -- chopped salt freshly ground pepper 1 tablespoon garlic -- chopped 2 pounds sweet potatoes -- peeled and grated In a large skillet, render the bacon until crispy, about 8 minutes. Add the onions. Season with salt and pepper. Saute the onions until soft, about 2 minutes. Add the garlic and sweet potatoes. Season with salt and pepper. Saute for about 10 to 15 minutes. Remove from the heat and serve warm. - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 1/2 pound bacon. I reduced to 1/4 pound to reduce fat content, but can most likely be reduced even more. Use sugar free bacon. Low Fat Vanilla Ice Cream Submitted By: Krystyna from the UK 1 pint (600 ml) skimmed milk - 5 tablespoons dried milk powder - sweetener to replace 4oz sugar (I used 3oz fructose) 2 teaspoons vanilla essence. Put the milk in a saucepan over a gentle heat. Add the sugar and sprinkle the milk powder over the top. Stir until both the sweetener and the milk powder are dissolved, being careful not to let the mixture boil. Remove the saucepan from the heat and when cold stir in the vanilla essence. Chill thoroughly and then put in ice cream machine (makes just over 1 pint) Vanilla Ice Cream (made the traditional way) Submitted By: Krystyna from the UK 4 egg yolks - sweetener to replace 4oz sugar (I used 3 oz fructose) half pint (300 ml) milk - half pint (300 ml) double cream - 2 teaspoons vanilla essence Pour milk into saucepan and slowly heat it to boiling point, in a bowl beat the egg yolks and sugar together and then still beating pour over the milk. Return the mixture to the pan and stirring constantly heat it until the mixture forms a film over the back of a wooden spoon. Do not let it boil or it will separate. Remove pan from the heat, leave it until cold then stir in the cream and vanilla essence. Chill thoroughly then put in ice cream machine. This recipe isn't as complicated as it looks - after tasting it my mum said that she will never eat a shop bought ice cream again. ŗü Žü 0ż Tż Čż čż <ž čž ģž > B D h j š œ ¾ ä  4 T z | ® ° ą ā  0 żżżżżżżżżżżūżżżżżżżżżżųųżżżż$0 X Ž ² ä  > h ¼ ¾ Ą ī 2 4 p š Ņ ś 2 \ Ø ź  ‚ č ź z ‚   żżżżżżżżżżżżżżżżżżżżżżżżżżżżż ¦ ø D V Ü  2 ¼ ¾ ņ " X Š Ņ * t ģ   ” ž * 4 ² B Ī Ö żżżżżżżżżżżżżżżżżżżżżżżżżżżżżÖ f ō z Ž  $ ¤ ø ŗ     °  € ¬ ®  ’  Ž ę $ v Č & ˆ ö P żżżżżżżżżżżżżżżżżżżżżżżżżżżżżP Ö ä n p ś †   " ` ģ ö R ā ź v Ō Ö  Š ” ! ,! ŗ! Ā! 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Ruth's Spaghetti Sauce --------------------------------- 5 - 8 oz cans of tomato sauce 1 - can tomato paste 4 - cloves garlic - chopped 1/2 - chopped onion 2 - tbsp Italian seasonings 1 - tbsp whole basil 1/4 - cup of Holland Red Cooking Wine 1/2 - cup extra virgin olive oil 1 - cup of water 1 - 1.5 lbs lean ground beef or Italian sausage (optional) whole wheat spaghetti noodles for about 5 servings Brown ground beef or Italian sausage, add olive oil, wait until it gets hot before throwing in the onions and garlic. Stir until onions are cooked, add water, tomato paste and tomato sauce. Add wine and spices. You can even add some fresh sliced muchrooms. Simmer for half an hour or even up to 3 hours on low heat (the longer, the better). Stir occasionally. This makes about 5 servings. Pork and Bean Casserole (If you cannot find hot paprika, use 1/4 teaspoon cayenne instead. ) 1 pound small white beans 2 tablespoons olive oil 1 cup finely chopped onion 1 teaspoon minced garlic 2 teaspoons sweet Hungarian paprika 1 teaspoon hot paprika 2 cups chicken stock 1 tablespoon finely chopped jalapeńo 2 pounds boneless smoked pork butt, cut into 1/2-inch cubes 1 bay leaf Soak the beans overnight in water to cover. Or, if time is short, cover them with cold water, bring to a boil and cook 1 to 2 minutes; remove them from the heat and let them soak in th,9:;<NOh¤bÕķ. G r s ’ “ § Ø © Ŗ ¼ ½ Õ š   µ ¶ Ē Č É ē ķ % — ˜ Ļ  ( i ‡ ¹ Ž &IJ~€•Ķ?@n~½Ņåõ#PQ·cd#$123fgšČē4U”µ¶,ßą   $%ptuŗ»Õķ!E\q–ŅŻŽµø¹} ~  © Ŗ Ä ļ š !-!8!e hot water for about an hour. Heat the oil over medium heat in a large Dutch oven or other heavy pot. Saute the onion and garlic until the onion is lightly colored. Remove the pot from the heat and add the paprika, stirring until the onion is well coated. Drain the beans and add them to the pot along with the chicken stock, jalapeńo, pork, bay leaf and 4 cups water. Bring to a boil, reduce to a simmer and cook, tightly covered, for about 1 1/2 hours, until the beans are tender and the sauce has thickened. Serve very hot. Makes 8 servings. Brushetta with Sun-Dried Tomatoes and Capers*** Recipe By : Tracy Pikhart Ritter (Eat More, Weigh Less by Dr. Ornish) Serving Size : 4 Preparation Time :0:00 Categories : Sugar Busters Vegetables Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 sun-dried tomatoes -- not packed in oil 3 ripe tomatoes -- peeled, ‚ƒ„…†‡ˆ‰Š‹ŒŽ‘’“”•–—˜™š›œžŸ ”¢£¤„¦§Ø©Ŗ«¬­®Æ°±²³“µ¶·ø¹ŗ»¼½¾æĄĮĀĆÄÅĘĒČÉŹĖĢĶĪÅęŃŅÓŌÕÖ×ŲŁŚŪÜąŽß’įāćäåēó”źėģķīļšńņøōõö÷ųłśūüż¼ż’’’€*Sš€Uš€Uš€Uš€Uš€Uš€Uš€Uš€Uš€Uš€UZ€*Sš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVš€ŹVŠ €ŹVš€čYš€čYš€čYš€čYš€čYš€čYš€čYš€čYš€čYš€čYš€čYš€čYŠ €ŹVš€ß[š€ß[š€ß[š€ß[š€ß[š€ß[š€ß[š€ß[š€ß[š€ß[Š €ŹVš€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^š€^Š €ŹVš€Ā`š€Ā`š€Ā`š€Ā`š€Ā`š€Ā`š€Ā`š€Ā`Š €ŹVš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śaš€śa:€óOZ€ddZ€ddš€ldš€ldš€ldš€ldš€ldš€ldš€ldš€ldš€ldš€ldj€ldš€WhZ€ddš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hhš€hh €€š€jkZ€jkš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„kš€„k€jkš€ąoZ€ąoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūoš€ūo:€ąoš€ütZ€ütš€uš€uš€uš€uš€uš€uš€uš€uš€uš€uš€uš€u€jkš€pvZ€pvš€vš€vš€vš€vš€vš€vš€vš€vš€vš€vš€vš€vš€vš€vš€vš€v:€pvš€$yZ€$yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yš€]yz€]yš€}Z€$yš€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}š€,}Š €,}š€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€Lš€LŠ €,}š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€)š€):€pvš€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„š€@„€jkš€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰š€‰Z€‰š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+š€+ €€š€žZ€žš€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘š€ ‘Z€žš€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–š€X–Z€žš€†™š€†™š€†™š€†™š€†™š€†™š€†™ €€š€įšZ€įšš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šš€÷šj€÷šš€ųžZ€įšš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿš€Ÿj€Ÿš€‚¦Z€įšš€—¦š€—¦š€—¦š€—¦š€—¦š€—¦š€—¦š€—¦š€—¦š€—¦š€—¦ €€š€›§Z€›§š€¾§š€¾§š€¾§š€¾§š€¾§š€¾§š€¾§š€¾§š€¾§j€¾§š€²ØZ€›§š€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØš€ŹØ:€›§š€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖš€āŖZ€āŖš€ü¬š€ü¬š€ü¬š€ü¬š€ü¬š€ü¬š€ü¬š€ü¬š€ü¬š€ü¬š €ü¬š €ü¬š €ü¬š €ü¬š €ü¬š €ü¬š€€š€€Š €€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€:€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€š€€J€€š€€H€€ˆ €€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€h€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€€€˜€€X€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€˜€€.W8÷˜]Ø#Ų–źh‘Ś¶¾d" ~„ Š ŽJ l‰ «Ÿ­…’_j/>K>ķ cp8%*%.E2Ļ55:Š>‚BäG¶LkQŗWĄ[ _QdžhĖot wÜ{7~J%„Dˆp‹²ųĮ”˜s›gžU¢×„Y©;­T±ō“røą»Ą ĆĒoŹ”Ķ£ĻqŅÕŒ*’n°¤ź“.Ą Ģ¬Õ„ŽÖę ķFõ€ž4¦°č&F/Ä82@śI,Qī^h¶rŠxˆ*†ŒʒR™  .¦č«ž²hŗ”Ą ÉšŠę× ß‚ē ī(õŽü`Ź ś„:‚ ž&›D¤L­¾ø6ŹüÕDßČē ļ÷\’"Ä‚&$-.:BöH†S¦\€g„r~dƒtŽx•“ ¤ «ę²DøĢĮVČźĪLŲŲßęåˆģ2õrū¾ģ Œ ōR‰’’ˆ›ž¦ˆ³ŽĆ€Ķ\ÖBŻĀäĀķ ņąüĪ0“%¾.\7¦@²HīT2]DgPq:zī‚ģŠ “øŸŲØĪ°¬ø:ĀŹÉ0Š¶Ö\ŚøąåZB„H–S_ģkJw¾„²–Ņ§¬ܵTĮ.ČÓœŽpč>šZś@ŹŒąž*ž2¶<NCBMZYÖbĢjŖr|–„ċd‘x•Ģš* ż’ ˆ ž ˆ' Ž7 €A \J BQ ĀX Āa  f ąp | Ī‚ 0 “™ ¾¢ \« ¦“ ²¼ īČ 2Ń DŪ På :ī īö ģž   ø Ų Ī$ ¬, :6 <> H ,N zS 8® >µ » ĪĀ Ģ ŚŌ ųŪ rć ŗü 0  Ö P ^# 8* œ2 ¶J moprtuwyz|~‚„†‡ŠŒ‘’”–—™šœžŸ”£¤¦§©«¬®°±³“¶ø¹»½¾ĄĀƔ•–—˜™š›œžŸ”¢£¤„¦§Ø©Ŗ¬­®Æ°±²³“µ¶·ø¹ŗ»¼½¾æĄĮĀĆÄÅĘĒČÉ‘’“”•–—˜™š›œž ”¢£¤„¦§Ø©Ŗ«¬®Æ°±²³“µ¶·ø¹ŗ»¼½¾æĄĮuvwxyz{|}~€‚ƒ„†‡ˆ‰Š‹ŒŽ‘“”•–—˜™š›œžRSTUVWXYZ[\]^`abcdefghiklmnopqrstuvwxyz{+,-.0123456789:;<=?@ABCDEFGHIJLMNOPQRSvwxyz{|}žŸ ”¢£¤r ŅE “)J0“57;äB JT^[Ł`cg@q wü|‚J‡ŒŒ»9–Ü›0”§Ų¬Ō²sø6¾‘Ć›É~Ī)Ņ×nqsvx{}€ƒ…ˆ‹Ž“•˜› ¢„ØŖ­Æ²µ·ŗ¼æĮ’’Unknownmichon_t’’michon_t-C:\MichonT\Personal\Recipes\SBRecipes III.docmichon_t>C:\TEMP\AutoWiederherstellen-Speicherung von SBRecipes III.asdmichon_t>C:\TEMP\AutoWiederherstelleJ!{! !ŗ!×!ü!"$"%"Ł"#P##‚#°$±$É$Ź$Š$%H%Q%’%“%“%Ź%č%&"&:&€&&®&Ę&Ē&­(®(¶(¼(ū(ü(ż())2)F)Y)s)„)•)Å)Ę)Õ)Ö)ō)*%*&*ģ*ķ*ż*ž*2+3+T+U+H,I,J,T,w,x,’,­,Ā,×,ö,-'-H-b-v-–-Ž-.E.F.'/(/)/;/\/]/n/°/Ä/Ś/ī/ū/ü/Q0R0d0y0z0µ0 1T1l1€1™1Ā1Ć1Ż1Ž1ź1ģ12b22ƒ2a3­3q4r4¢4¤4Ķ4Ń4Ņ4Ż4Ž455>5_5w5Ÿ5 5,6B6C6D6E6W6X66”6Ø6Ē6Č6ū6ü6ż6ž6,7-7A7B7Y7Œ77§8Ø8ģ8:S:T:U:`:a:į:ś:;;1;?;S;;£;Ž;ß;^<_<`<a<r<s<ø<¹<×<¤=„=Ā=Ó=>5>K>L>Ö?×?ņ?ó? 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Reconstitute the sun-dried tomatoes by placing them in a small bowl and pouring about 1 cup of boiling water over them. Let the tomatoes rest in the hot water until it cools. Drain the tomatoes and chop them finely. Combine all ingredients, except the bread slices and the cheese, in a bowl and set aside for 1 hour at room temperature. Toast the bread slices in the oven until lightly brown, cool slightly. Top with the tomatoe mixture. Sprinkle with Romano or Parmesan cheese if desired. Serve warm or at room temperature. Sugar Buster's Note: When I made this dish, I took 3 tomatoes, sliced in half, sprinkled them with a little coarse kosher salt and fresh thyme and baked them for about 3 hours at 350. I used these instead of the dried tomatoes called for in the above recipe. I got this idea from one of Suzanne Somer's recipes - Candied Tomatoes. I also grilled 1/4" thick slices of zuchhini cut lengthwise, and cut them up and added them to this dish. I did not serve this on bread slices. Instead I served it over Hodgson Mill Whole Wheat Angel Hair Pasta. I think that I also added a little (1 Tbs.) olive oil. This dish was heavenly! - - - - - - - - - - - - - - - - - - NOTES : "Try it also on vegetable sandwiches or add it to pasta." Vicki Fried Sweet Potato Hashbrowns Recipe By : Emeril Lagasse Serving Size : 8 Preparation Time :0:00 Categories : Breakfast Brunch Sugar Busters Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 pound bacon -- diced 1 cup onions -- chopped salt freshly ground pepper 1 tablespoon garlic -- chopped 2 pounds sweet potatoes -- peeled and grated In a large skillet, render the bacon until crispy, about 8 minutes. Add the onions. Season with salt and pepper. Saute the onions until soft, about 2 minutes. Add the garlic and sweet potatoes. Season with salt and pepper. Saute for about 10 to 15 minutes. Remove from the heat and serve warm. - - - - - - - - - - - - - - - - - - NOTES : Original recipe called for 1/2 pound bacon. I reduced to 1/4 pound to reduce fat content, but can most likely be reduced even more. Use sugar free bacon. Low Fat Vanilla Ice Cream Submitted By: Krystyna from the UK 1 pint (600 ml) skimmed milk - 5 tablespoons dried milk powder - sweetener to replace 4oz sugar (I used 3oz fructose) 2 teaspoons vanilla essence. Put the milk in a saucepan over a gentle heat. Add the sugar and sprinkle the milk powder over the top. Stir until both the sweetener and the milk powder are dissolved, being careful not to let the mixture boil. Remove the saucepan from the heat and when cold stir in the vanilla essence. Chill thoroughly and then put in ice cream machine (makes just over 1 pint) Vanilla Ice Cream (made the traditional way) Submitted By: Krystyna from the UK 4 egg yolks - sweetener to replace 4oz sugar (I used 3 oz fructose) half pint (300 ml) milk - half pint (300 ml) double cream - 2 teaspoons vanilla essence Pour milk into saucepan and slowly heat it to boiling point, in a bowl beat the egg yolks and sugar together and then still beating pour over the milk. Return the mixture to the pan and stirring constantly heat it until the mixture forms a film over the back of a wooden spoon. Do not let it boil or it will separate. Remove pan from the heat, leave it until cold then stir in the cream and vanilla essence. Chill thoroughly then put in ice cream machine. 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