Archive for the ‘recipes’ Category

MEDITERRANEAN BAKED FISH

In: recipes

30 Jul 2010

Bake or broil fish. Ingredients: 2 tsp olive oil 1 large onion, sliced 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped 1 bay leaf 1 clove garlic, minced 1 C dry white wine 1/2 C reserved tomato juice, from canned tomatoes 1/4 C lemon juice 1/4 C orange juice 1 Tbsp [...]

CHICKEN SALAD

In: recipes

30 Jul 2010

Remove skin from poultry before cooking to lower fat content. Ingredients: 3 1/4 C chicken, cooked, cubed, skinless 1/4 C celery, chopped 1 Tbsp lemon juice 1/2 tsp onion powder 1/8 tsp salt* 3 Tbsp mayonnaise, low fat *Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is [...]

HOMESTYLE BISCUITS

In: recipes

30 Jul 2010

Use fat free milk over whole milk. 2 C flour 2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2 Tbsp sugar 2/3 C 1% fat buttermilk 31/3 Tbsp vegetable oil Directions: 1. Preheat oven to 450 °F. 2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar. 3. In [...]

DELICIOUS OVEN FRENCH FRIES

In: recipes

30 Jul 2010

Grill, steam or bake instead of frying. 4 (2 lb) large potatoes 8 C ice water 1 tsp garlic powder 1 tsp onion powder 1/4 tsp salt 1 tsp white pepper 1/4 tsp allspice 1 tsp hot pepper flakes 1 Tbsp vegetable oil Directions: 1. Scrub potatoes and cut into 1/2-inch strips. 2. Place potato [...]

1-2-3 PEACH COBBLER

In: recipes

30 Jul 2010

Choose fruit for dessert. Ingredients: 1/2 tsp ground cinnamon 1 Tbsp vanilla extract 2 Tbsp cornstarch 1 C peach nectar 1/4 C pineapple juice or peach juice (if desired, use juice reserved from canned peaches) 2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced 1 Tbsp tub margarine 1 [...]

TUNA SALAD

In: recipes

30 Jul 2010

TUNA SALAD Substitute vegetables for other ingredients in your sandwich. Ingredients: 2 can (6 oz each) tuna, water pack 1/2 C raw celery, chopped 1/3 C green onions, chopped 6 1/2 Tbsp mayonnaise, reduced fat

BANANA NUT BREAD

In: recipes

30 Jul 2010

BANANA NUT BREAD Choose fruit for dessert. Ingredients: 1 C mashed ripe bananas 1/3 C low-fat buttermilk 1/2 C packed brown sugar 1/4 C margarine 1 egg 2 C sifted all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 C chopped pecans Directions: 1. Preheat oven to 350º F. Lightly [...]

GREEN BEANS SAUTEE

In: recipes

30 Jul 2010

GREEN BEANS SAUTEE Use vegetable oils over solid fats. Makes: 4 servings Serving Size: 3/4 cup Ingredients: 1 lb fresh or frozen green beans, cut in 1-inch pieces 1 Tbsp vegetable oil 1 large yellow onion, halved lengthwise and thinly sliced 1/2 tsp salt 1/8 tsp black pepper 1 Tbsp fresh parsley, minced Directions: 1. [...]

CORN CHOWDER

In: recipes

30 Jul 2010

CORN CHOWDER 1 Tbsp vegetable oil 2 Tbsp celery, finely diced 2 Tbsp onion, finely diced 2 Tbsp green pepper, finely diced 1 package 10 oz)frozen whole kernel corn 1 C raw potatoes, peeled, diced in ½ -inch pieces 2 Tbsp fresh parsley, chopped 1 C water ¼ tsp salt To taste black pepper ¼ [...]

BARBECUE CHICKEN

In: recipes

30 Jul 2010

BARBECUE CHICKEN Eat leaner red meat & poultry. 3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion, thinly sliced 3 Tbsp vinegar 3 Tbsp Worcestershire sauce 2 Tbsp brown sugar to taste black pepper 1 Tbsp hot pepper flakes 1 Tbsp chili powder 1 C chicken stock or broth, [...]


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