May 20, 2012 Posted by admin

TUNA SALAD

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 Directions: Rinse and drain tuna for 5 minutes. Break apart with fork. Add celery, onion, and mayonnaise, and mix well. Makes: 5 servings Serving Size: 1/2 cup Each serving provides: Calories:... read more

May 20, 2012 Posted by admin

BANANA NUT BREAD

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 oil two 9×5-inch loaf pan. 2. Stir together mashed bananas and buttermilk; set aside. 3. Cream... read more

May 20, 2012 Posted by admin

GREEN BEANS SAUTEE

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. If using fresh green beans, cook green beans in boiling water for 10-12 minutes or... read more

May 20, 2012 Posted by admin

CORN CHOWDER

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 tsp paprika 2 Tbsp flour 2 C low fat or skim milk Directions: 1. Heat oil in medium saucepan. Add celery, onion,... read more

May 20, 2012 Posted by admin

BARBECUE CHICKEN

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, fat skimmed from top Directions: 1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over... read more