Health and Fun Recipes

SKILLET CHICKEN PAELLA (from Carole)

(serves 6)

1 1/4 pounds chicken breast - boneless, skinless
1 tablespoon olive or cooking oil
1 medium onion chopped
2 cloves garlic -- minced
2 1/4 cups fat-free chicken broth
1 cup uncooked long grain rice
1 teaspoon dried oregano -- crushed
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground saffron or turmeric
1 can (14 1/2 oz.) stewed tomatoes
1 medium sweet red pepper
3/4 cup frozen peas

Rinse the chicken and pat dry with paper towels. Cut into bite-sized strips. In a 10 inch skillet cook chicken strips, half at a time, in hot oil for 2 to 3 minutes or till no longer pink. Remove chicken from skillet. Add onion and garlic to skillet; cook till tender but not brown. Remove skillet from heat. Add broth, uncooked rice, oregano, paprika, salt, pepper and saffron or turmeric. Bring to boiling. Reduce heat. Simmer, covered, about 15 minutes. Coarsely chop stewed tomatoes and add with their juice to the pan. Add sweet red pepper which has been cut into strips and frozen peas. Cover and simmer about 5 minutes more or until rice is tender. Stir in cooked chicken. Cook and stir about 1 minute more or until heated through.

Calories 297 Fat 6 gm Cholesterol 50mg Protein 24g Carbohydrate 36g Fiber 2g Sodium 642 mg

BALSAMIC CHICKEN WITH ZUCCHINI (from Carole)

(serves 4)
15 minutes

1/4 cup fat free Italian salad dressing
1 tablespoon balsamic or red wine vinegar
1 teaspoon sugar
4 medium skinless, boneless chicken breasts halves
Nonstick spray coating
2 medium zucchini, sliced 1/4 inch thick
2 teaspoons cooking oil
4 Roma tomatoes, quartered

Stir together salad dressing, vinegar, and sugar in a small bowl, set aside. Slice each chicken breast half lengthwise to make 4 strips. Spray an unheated 12 inch skillet with nonstick spray. Heat skillet over medium heat. Add zucchini, cook and stir for 3 to 4 minutes. transfer to serving platter and keep warm. Heat oil in same skillet and add chicken, cook and stir for 3 to 4 minutes or until chicken is no longer pink. Transfer chicken to platter. Stir tomatoes and dressing mixture into skillet. Cook and stir about 30 seconds or until heated through. Spoon over chicken and zucchini.

Calories 164 Total Fat 5g Cholesterol 59mg Carbohydrate 7g Sodium 271mg Protein 22g

2 ( 3/4 pound ) pork tenderloins
1/4 cup of frozen limeade concentrate, thawed
1 tablespoon of oil
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon seasoned pepper blend

Butterfly each tenderloin by cutting lengthwise down the center 3/4 of the way through, being careful not to cut all the way through. Open tenderloins, place in resealable baggie or shallow nonmetal dish. In small bowl combine all remaining ingredients, mix well. Pour over tenderloins, seal bag or cover dish. Let stand at room temperature for 10 minutes. Line 13 x 9 inch pan with foil. Place tenderloin cut side up in pan. Broil 4 to 6 inches from heat for 12 to 15 minutes or until pork is no longer pink in center, turning once. Cut into serving sized pieces.

Calories 170 Total Fat 6g Cholesterol 65mg Carbohydrates 6g Sodium 240mg Protein 24g

VEGETARIAN CHILI (from Kelly)

2 14-ounce cans of kidney beans
1 14-ounce can of black beans
1 onion, chopped
2 zucchini, chopped
3 cloves of garlic, chopped
1 cup of chopped mushrooms
1 28-ounce can of crushed tomatoes
2-3 cups brown rice (cooked)
2 teaspoons of oregano
Salt to taste
Pepper to taste--the more the better

Preparing this meal is easy. Many folks tell you to add the ingredients in a specific order, but this recipe just tells you to combine everything and let it simmer. You should cook it for at least an hour until the desired consistency is achieved.

TWO-BEAN DIP (from Cooking Light magazine)

(serves 12)

1 (16-ounce) can Great Northern beans, drained
1/2 cup chopped onion, divided
3 tablespoons grated Parmesan cheese
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 small garlic cloves, divided
1 (15-ounce) can black beans, drained
1 (4.5-ounce) can chopped green chilies, drained
1/4 teaspoon ground cumin
1/2 cup (2 ounces) finely shredded reduced-fat cheddar cheese
1/4 cup sliced green onion tops

1. Combine the Great Northern beans, 1/4 cup chopped onion, Parmesan cheese, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1 garlic clove in a food processor; process until smooth. Spoon white bean mixture into a bowl on one side; set aside.

2. Combine the black beans, 1/4 cup chopped onion, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 garlic clove, chilies, and cumin in a food processor; process until smooth. Spoon black bean mixture into other side of bowl containing white bean mixture.

3. Sprinkle cheddar cheese and green onions between 2 bean dips.

Serve with pita chips.

NUTRITIONAL INFORMATION: CALORIES 179 (13% from fat); FAT 2.5g (sat 1g, mono 0.3g, poly 0.4g); PROTEIN 7.8g; CARB 29.9g; FIBER 5.4g; CHOL 4mg; IRON 2.2mg; SODIUM 272mg; CALC 111mg

ROASTED HERBED CHICKEN WITH TOMATO BASIL SAUCE (from Carole)

serves 4)

1 - 1/3 lb. broiler-fryer chicken
2 tbsp olive oil
2 tsp dried Italian seasoning
2 tsp parsley flakes
1/4 tsp garlic salt
1/4 tsp onion salt

Sauce:
1/4 cup chopped onion
1 clove garlic, minced
1 tbsp cornstarch
1 cup tomato juice
1 large tomato, peeled, seeded and chopped
1 tbsp red wine vinegar
2 tbsp snipped fresh basil or 2 tsp dried
1/4 tsp salt
1/8 tsp pepper
2 tsp Equal Spoonful

Rinse chicken and pat dry. Pull neck skin to back and twist wings tips under. Brush outside of chicken with 1 tbsp olive oil. Combine Italian seasoning, parsley, and garlic and onion salts;sprinkle some seasoning mixture inside, and rub remainder onto outside of chicken. Tie legs together. Place chicken, breast side up, on rack in shallow roasting pan. Roast, uncovered in 375F oven for 1 1/4 to 1 1/2 hours. Cover and let stand 15 minutes before carving.

Sauce: In skillet, heat remaining olive oil. Cook onion and garlic until onion is tender. Stir in cornstarch until blended. Stir in tomato juice, tomato, vinegar, basil, salt, and pepper. cook and stir until bubbly. Cook and stir for 2 minutes more. Remove from heat; stir in Equal Spoonful. Serve sauce with chicken.

Each Serving:
228 cal, 35g protein, 8g fat, 1g carbohydrate

Sauce
32cal, 1g protein, 0g fat, 8g carbohydrate

BAKED CHICKEN WITH MUSHROOMS (from Pat)

Ingredients:

2 chicken breasts
1 small can mushrooms, undrained
1 teaspoon celery seed
1/2 teaspoon marjoram or thyme
Salt and Pepper to taste

l. Place chicken in baking dish. Pour juice from mushrooms over.
2. Sprinkle with seasonings and cover tightly.
3. Bake at 375 for 30 minutes.
4. Add mushrooms. Remove cover and bake for a further 25 minutes.

Yield - 2 proteins, 1 vegetable servings.

LEAN MACARONI AND CHEESE (from Carole)

(Makes 6 servings)

1 cup elbow macaroni, uncooked
2 1/2 cups of hot water
1 teaspoon of vegetable oil
1 1/2 tablespoons of reduced calorie margarine
2 tablespoons of all-purpose flour
1 1/2 cups of skim milk
1/2 teaspoon seasoned salt substitute, Mrs. Dash, Vegit
1 cup grated reduced fat, mild cheddar cheese, reserve
2 tablespoons for garnish
1/4 cup dry bread crumbs

Combine macaroni, water and oil in 2 quart microwave safe bowl. Microwave uncovered on High for 6 to 8 minutes, or until pasta is tender, stirring twice. Drain and rinse in cold water and set aside in colander. Microwave margarine in same bowl for 30 to 40 seconds, at High, or until melted. Mix flour and milk until blended; stir into melted margarine. Add seasoned salt substitute and blend well. Microwave for 3 to 4 minutes at High, or until thickened, stirring twice.Add cheese, stirring to help it melt. Mix macaroni into thickened cheese mixture. Sprinkle with bread crumbs. Microwave at Medium High for 3 to 4 minutes, or until heated through. Sprinkle with the 2 tablespoons of cheese.

Calories 180 Total Fat 6g Carbohydrates 22g Protein 11g Cholesterol 1 mg Sodium 98

GARDEN POTATO SALAD (from Veggie Life Summer 2000)

(Makes 8 servings) (OVO/VEGAN)

2-1/2 lbs. waxy potatoes
2 medium carrots, peeled and thinly sliced
1/2 cup fresh or frozen sweet peas
1/2 cup vinaigrette-type salad dressing
1/4 cup reduced-fat mayonnaise or vegan alternative
2 tbsp. Dijon-style mustard
1/2 cup sliced celery
1/2 cup sliced radishes
salt and pepper, to taste
Cherry tomatoes and parsley leaves, for garnish (optional)

1. Wash potatoes, peel, if desired, and cut into 1-inch pieces. In a large pot, cover potatoes with cold water, and bring to a boil over medium-high heat. Cook until tender, about 8 minutes. Add carrots and peas, return to a boil, and cook for 1 minute more. Drain well, transfer to a large bowl, and let cool somewhat.

2. Pour dressing over warm vegetables and gently toss; let cool to room temperature. Add mayonnaise, mustard, celery, radishes, salt, and pepper, and toss gently. Cover and refrigerate until chilled. Garnish with cherry tomatoes and parsley, if desired.

Per serving: 240 calories (40% from fat), 3g protein, 11g fat, 34g carb, 349mg sodium, 0mg cholesterol, 3.9g fibre.

POTATO WEDGES(from Kelly)

The mayonnaise gives them a really good flavour - by using lite or even non-fat mayonnaise/Miracle Whip, they have less calories and certainly aren't as fattening as if you'd deep fried some french fries. Although, if you are dieting, I would stick to eating about 4-5 in one sitting. Also, give yourself enough time, because they take a long time in the oven.

6 Potatos
1/2 Cup Lite Mayonnaise/Lite Miracle Whip
Salt & Pepper

Peel potatos and cut into halves, cut again. Spread with a thin coat of mayonnaise (I put the mayo in a box and just dipped them - although try not to get too much on them, the trick is to spread it as thin as possible). Place on a baking sheet and sprinkly with salt & pepper. Bake at 375 for 1 hour 15 minutes.

SMOOTHIES (from Laurie)

About 1/2 cup of orange juice

1 - 2 bananas

1 - 2 big scoops of yogourt (vanilla, lemon, or plain are good choices)

Handful of frozen fruit (strawberries, blueberries, mixed berries ...) - no ice needed!

Blend until smooth.

Makes 1 - 2 servings.

Experiment ... add different kinds of fresh and frozen fruit ... mango, papaya, pineapple work well. I have found that as long as you have a base of orange juice and a banana (makes it creamy), there are lots of variations. Apple and fresh grapefruit, however, do not work. Apple made it grainy and pulpy, and the grapefruit gave it a bitter taste. Tonight, in addition to one fresh banana, I also added 1 frozen banana. It was cold, icy, and refreshing! I must say, as good as an Ice Capp, and much lower in fat. Makes a good and filling breakfast or snack.

FAT-FREE CHEWY CHOCOLATE COOKIES (from Carole)

Serving Size : 30

Non-stick cooking spray

1 1/2 cups Flour

1/2 cup Sugar

1/2 cup Unsweetened cocoa

1/2 teaspoon Baking soda

1/2 teaspoon Salt

1/2 cup Corn syrup -- light or dark

3 Egg whites

Spray cookie sheet with cooking spray. In large bowl, combine flour, sugar, cocoa, baking soda and salt. Stir in corn syrup and egg whites until blended (dough will be thick and slightly sticky). Drop by rounded teaspoonfuls onto prepared cookie sheets. Bake in 350 F oven 7 to 9 minutes or just until set (cookies will be soft when pressed). Do not overbake. Cool on wire rack. Makes about 2-1/2 dozen.

DUMP CAKE(from my wonderful mom, Anne)

Off-beat recipe with an off-beat name

1 large can (19 oz)) crushed pineapple, with juice
1 can (l9 oz) cherry pie filling (the pie filling can be varied)
1 pkg. (about 19 oz.) yellow cake mix
1/2 cup chopped nuts
1/2 to 1 cup butter or margarine (depending on richness preferred)

Grease a pan 9 x 13 x 2 inches. Dump in the undrained pineapple and swirl it around to push it into corners of the pan. Dump in the cherry pie filling and push it around with a spatula until the fruit layer is as even as possible. Dump in cake mix, spreading with a fork so that the pineapple and cherry filling are covered. Sprinkle with nuts. Cut butter or margarine in patties and distribute over top. No need to mix, the baking takes care of spreading it.

Bake at 350 degrees about l hour until top is nicely browned. The cake doesn't rise and the resulting dessert is rather gooey but it's excellent cut in squares and served with ice cream. Makes about 12 servings.

BUTTER TARTS(from my super dad, Bill)

Tart Shells

2 cups all-purpose flour
3/4 tsp. salt
1 cup Crisco shortening
4 tbsp. ice water

Filling

1/2 cup lightly packed brown sugar
1/2 cup corn syrup
1/4 cup Golden Flavour Crisco
1 egg, slightly beaten
1 tsp. vanilla
1/4 tsp. salt
3/4 cup raisins

Prepare Crisco Pastry recipe for double-crust as directed on package. Roll out thinly on lightly floured surface. Cut into rounds with 4" cutter. Fit into medium-sized muffin cups.

Filling

Combine all filling ingredients except raisins; mix well. Put raisins into pastry shells, dividing evenly. Fill 2/3 full with syrup mixture. Bake on bottom shelf at 425�F for 12-15 minutes or just until set. Don�t overbake. Underbaking makes them runnier! Cool on wire rack, then remove from pans.

AWESOME APPLE (from Carole)

Serving Size : 1
3 minutes

1 apple (I like green)
1 heaping Tbsp brown sugar
1 tsp cinnamon
1 Tbsp peanut butter (I like crunchy)

Slice apple (and peel if desired) and place in a microwave safe bowl. Sprinkle with brown sugar and cinnamon and add peanut butter. Put in microwave for 2 minutes. Stir and Enjoy!

FUN RECIPES

HERSHEY BUNDLES (from Laurie)

You will need:

mini-muffin pan

package of Hershey Kisses

package of refrigerator cookie dough

Roll some cookie dough into a ball and place in mini-muffin tin. Insert 1 Hershey Kiss in the centre, pressing down until it is almost covered and dough fills out. Continue making Hershy Bundles and then bake for about 8 minutes at 350F. Have someone else remove them from the oven, and plan to be as far away from the kitchen as possible until they have cooled down to room temp. These are incredibly hard to resist when still hot from the oven. In fact, by the time you return, they may all be gone. However, if your family leaves some for you, then, later on, when you get a sugar craving in the evening, have 1 (one only, be good). That big blob of chocolate in the middle makes them extremely rich and satisfying.

CREAM CHEESE/SALSA DIP (from Kelly)

1 Lg. Jar of Salsa

2 Pkgs. Cream Cheese

2-3 Types of Cheese, i.e. Mozzarella, Marble - shredded

Bag of Tostitos or similar type nachos

Soften cream cheese and cut into thin (approx. 1/2") slices, layering them in the bottom of an oven-proof rectangular pan (preferably glass). Pour salsa over cream cheese and top with the shredded cheese. Bake in oven for approx. 25 min. at 400 degrees or until bubbly. Serve with nachos.

GARLIC-LENTIL SOUP (from Kelly)

1/4 cup butter/margarine

5-6 cloves garlic - minced

1/3 cup baby pasta - (very small ABC pasta is good)

6-8 cups beef or vegetable broth

1 Can Lentils - Drained

1 Tbsp. Dried Parsley

Salt & Pepper

Parmesan Cheese (optional)

Melt butter in a large pan over medium heat. Add garlic and stir for 1 min. Add pasta stirring for 1 minute. Add broth, lentils and parsley, turn heat down to low-medium and cover - leave for 15 minutes. Add a touch of salt & pepper and sprinkle with Parmesan Cheese. Delicious for dipping french bread. Serves 8.

MORNING GLORY MUFFINS(from Carole)

1 1/4 cup sugar
2 1/4 cup flour
1 tablespoon cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup shredded coconut
3/4 cup raisins
4 large grated carrots (2 cups)
1 apple, shredded
8 ounces crushed pineapple, drained
1/2 cup pecans or walnuts
3 eggs
1 cup vegetable oil
1 teaspoon vanilla

Sift together the sugars, flours, cinnamon, baking soda and salt into a large bowl. Add the fruit, carrots, nuts, and stir to combine. In a separate bowl whisk the eggs, oil, and vanilla. Pour this mixture into the bowl with the dry ingredients and stir to blend well.

Spoon mixture into cupcake tins lined with muffin papers. Fill to brim of each cup. Bake in preheated 350 degree oven for 35 minutes. Toothpick inserted into the middle of muffin will come out clean when muffins are done. Cool muffins in pan for 10 minutes then turn out on rack to cool. Yield is 16 muffins. Muffins improve even more after 24 hours. Freezes well.

SIGNS FOUND IN KITCHENS

1. Kitchen closed - - this chick has had it!
2. Martha Stewart doesn't live here!!
3. I'm creative; you can't expect me to be neat too!
4. So this isn't Home Sweet Home... Adjust!
5. Ring Bell for Maid Service...If no answer do it yourself!
6. I clean house every other day.... Today is the other day!
7. If you write in the dust, please don't date it!
8. I would cook dinner but I can't find the can opener!
9. My house was clean last week, too bad you missed it!
10. A clean kitchen is the sign of a wasted life.
11. COOK CAN'T TAKE IT ANYMORE!
12. I came, I saw, I decided to order take out.
13. If you don't like my standards of cooking...lower your standards.
14. You may touch the dust in this house...but please don't write in it!
15. Apology...Although you'll find our house a mess, Come in, sit down, converse. It doesn't always look like this: Some days it's even worse.
16. A messy kitchen is a happy kitchen, and this kitchen is delirious.
17. If we are what we eat, then I'm easy, fast, and cheap
18. A balanced diet is a cookie in each hand.
19. Thou shalt not weigh more than thy refrigerator.
20. Blessed are they who can laugh at themselves for they shall never cease to be amused.
21. A clean house is a sign of a misspent life.
22. Help keep the kitchen clean - eat out.
23. Countless number of people have eaten in this kitchen and gone on to lead normal lives.
24. My next house will have no kitchen --- just vending machines.
25. Gardening forever . . . Housework, never!
26. Dull women have immaculate houses.
27. I'd live life in the fast lane but I am married to a speed bump.

Adopt This Cookie Now From The RAOK Group