Yummy Recipes

• oven roasting bag
• 1 Tbs. all purpose flour
• 11 ounces condensed cream of mushroom soup
• 9 ounces green beans, thawed if frozen
• 1/2 cup chicken stock
• 2-1/2 lbs. skinless chicken pieces
• 1/8 tsp. paprika
• 1 lb. potatoes, scrubbed and cut into 2 inch pieces

Preheat oven to 350°F. Place flour in oven bag. Add next 3 ingredients and salt and pepper to taste. Squeeze bag to blend mixture. Place bag in baking pan and arrange ingredients in an even layer. Sprinkle chicken with paprika and salt and pepper to taste. Add chicken and potatoes to bag. Close bag and cut 4-5 1/2 inch slits in top. Bake 45-50 minutes, or until chicken is tender.

This recipe makes 4 servings but, it is great to have in the freezer already prepared and ready to put into the oven or microwave to heat and serve.

• 1/2 16 ounce package mostaccioli or penne macaroni
• Salt
• 1 large red pepper
• 1 large yellow pepper
• 1 large green pepper
• 1 large onion
• 3 tablespoons olive or salad oil
• 1 tablespoon sugar
• 3 tablespoons balsamic or red wine vinegar
• 3/4 teaspoon dried basil leaves
• 1/2 teaspoon cracked black pepper
• Fresh basil for garnish

Serve with mixed greens salad and crusty Italian bread.

Marinate equal parts of: (Use either 1/2 cup or one cup, depending on the number of people)

• Worcestershire Sauce
• Balsamic Vinegar
• Soy Sauce
• Olive oil
  Also:
  
• Lemon Pepper to taste (1/4 tsp.)
• Lawry's Seasoning to taste (1/4-1/2 tsp.)
• 2-3 Basil leaves finely chopped [Dried works well. It's even good without any.]
  Vegetables:
  
• Favorite's are Onions sliced in thick rings
• Carrots sliced into quarters
• Mushrooms whole [Older mushrooms that have opened up a bit are best, as they make little cups that hold a reserve of sauce, concentrating the flavor. Yum!]
• New Potatoes sliced into chips or wedges.

fabulous recipe utilizing many great vegetables. I love cilantro and squash, so I am partial to this recipe.

• 1 medium yellow summer squash cut into 1/4 inch slices (1-1/2 cups)
• 1 medium zucchini, cut into 1/4 inch slices (1-1/2 cups)
• 1 medium onion, chopped (1/2 cup)
• 1 cup cubed peeled Hubbard or acorn squash (4 ounces)
• 1 cup reduced sodium chicken broth
• 1 small jalapeno chili, chopped
• 1 large clove garlic, finely chopped
• 2 cans (15-16 ozs each) kidney beans, drained
• 1/4 cup chopped fresh cilantro

A cool refreshing salad always goes with a delicious meal.

• 1 eggplant, sliced lengthwise
• 1/3 cup diced red onion
• 2 stalks celery, diced
• 1/2 cup chicken broth
• 1 teaspoon capers
• 4 roma tomatoes, diced
• 3 tablespoons tomato paste
• 1 teaspoon sugar
• 2 tablespoons olive oil
• 3 tablespoons balsamic vinegar
• 1-1/2 tablespoons fresh chopped basil
• 1-1/2 tablespoons fresh chopped parsley
• 1/2 tablespoon minced garlic
• salt and pepper

Served well on French bread.

recipe for a tasty mainstay pot roast large enough for several guests.

• 10 pounds lean boned beef chuck roast, in two pieces
• 1/2 cup oil
• 1 cup medium diced onions
• 1 cup medium diced celery
• 1 cup medium diced carrots
• 3/4 cup tomato puree
• 10 cups brown veal stock
• 1 each bay leaf, tied in a sachet
• 1/4 teaspoon thyme, tied in a sachet
• 6 each peppercorns, tied in a sachet
• 1 clove garlic, tied in a sachet
• 1 cup bread flour

• 2-crust batch of pie dough
• 2 pounds lean stew beef
• 2 medium onions
• 1 bay leaf
• pepper
• water
• 6 large potatoes
• salt

Spoon the stew into deep plates and pass the pie crust squares, which should be crumbled over the top of each serving right before it is eaten. Makes 6 servings.

• 1-1/2 cups small fresh broccoli flowerets
• 1-1/2 cups water
• 1-1/2 cups MINUTE white rice, uncooked
• 1/2 pound (8 ounces) VELVEETA pasteurized process cheese spread, cut up
• 1 package (14 ounces) LOUIS RICH turkey smoked sausage or turkey polska kielbasa

Meanwhile, cook turkey sausage as directed on package.
Slice turkey sausage into 1/2 inch pieces; stir into rice mixture.
Makes 4 servings.

• 4 boneless pork loin chops, 3/4-inch thick
• 1 teaspoon oil
• 2 tablespoons brown sugar
• Salt and pepper, to taste
• 1/8 teaspoon cinnamon
• 1/8 teaspoon ground nutmeg
• 2 tablespoons butter
• 2 medium tart red apples, cored and sliced into 1/2-inch wedges
• 3 tablespoons chopped pecans, optional

Nutrient Information per Serving:
Calories: 253 Protein: 23 g Fat: 14 g
Sodium: 254 mg Cholesterol: 84 mg

GRILLED VEGGIES

• 1/2" sliced Squash (Zucchini, Yellow, & Pattypan) Onions
• Bell Pepper
• Salt & Pepper

• 1 6-oz can orange juice concentrate, undiluted
• 1 cup chili sauce
• 1/4 cup lite soy sauce
• 1/4 cup molasses
• 1 Tbsp lemon juice
• 1 clove garlic, crushed
• 2 (3 lb) chickens, quartered and skinned

Exchanges: Lean Meat Exchange; 4
Fruit Exchange; 1/2, Calories; 324
Calories from Fat; 81
Total Fat ; 9g
Saturated Fat; 2g
Cholesterol; 108mg
Sodium; 816mg
Without Soy Sauce; 517mg
Carbohydrate; 23g
Dietary Fiber; 0g
Sugars; 3g
Protein; 37g

• 1 lb. canned red kidney beans, drained
• 1/2 lb. canned tomato sauce
• 1/4 tsp. dried basil, crushed
• 1/4 tsp. dried oregano leaves, crushed
• 1 cup brown or white rice, cooked
• 2 cups cauliflower, steamed or 2 packages frozen, cooked
• 1/4 lb. shredded fat-free cheddar cheese

Per serving: calories 265
fat 1.4g
5% calories from fat
cholesterol 0mg
protein 16.3g
carbohydrates 47.0g
fiber 9.0g
sodium 202mg

• 1 pound boneless, skinless chicken breasts
• 1 cup prepared, bottled wing sauce
• 1/2 medium red onion, sliced
• 4 tablespoons bottled blue cheese dressing
• 4 celery stalks, sliced into thin strips
• 4 romaine lettuce leaves
• 4 soft, small flour tortillas

~~Reprinted with permission from Zinkys & Binkie's RecipEZine

• 1 3/4 lb .. to 2 boneless rolled pork loin roast
• 1/4 ts Salt
• 1/8 ts Pepper
• 3 lg Sweet potatoes; peeled and thinly sliced
• 1 md Onion; sliced and separated into rings
• 3/4 ts Dried thyme leaves
• 1 qt Apple juice

Season pork with salt & pepper. Layer pork, sweet potatoes & onon in crockpot. Sprinkle with thyme; pour apple juice over top. Cover; cook on low until meat is no longer pink & potatoes are tender, about 8 hours.

• 12 oz. Med Egg Noodles, uncooked
• 1 14 1/2-oz. can chicken broth
• 2 cups fresh asparagus, cut into 1" pieces (about 8oz)
• 1 cup thinly sliced carrots (about 2 med carrots)
• 1 red bell pepper, cut into short, thin strips
• 1 c shelled fresh peas or frozen baby peas or 1 c fresh snow pea pods, cut in halves
• 2 tbsp chopped fresh dill
• 2 tbsp chopped fresh thyme
• 2 tbsp chopped fresh mint
• 1/4 c chopped fresh chives
• 3/4 c grated Asiago or Parmesan cheese, divided
• Freshly ground black pepper

Prepare noodles according to pkg directions. While noodles are cooking, bring chicken broth to boil in med saucepan. Add asparagus, carrots & red bell pepper. Simmer vegetables uncovered 4 min. Stir in peas; continue cooking 3-4 min or until vegetables are tender-crisp. When noodles are done, drain well & return to pasta pot. Add broth & vegetables, herbs & chives. Cook over low heat, tossing gently until combined. Add 1/2 c of cheese; toss gently. Transfer to serving platter; sprinkle with remaining 1/4 c cheese. Garnish with freshly ground black pepper. Makes 8 servings Note: Refrigerate leftovers tightly covered. For a quick main dish, add julienned cooked ham or lamb to leftovers; gently reheat.

• 4 ea Chicken breast, boneless, sk
• 1 1/2 ts Chicken bouillon mix
• 3 ts Butter
• 1 x Chopped parsley
• 3 ts Water
• 1 x Lemon slices
• 1 ts Lemon juice

Coat chicken in small amount of flour, shake to remove excess. Melt butter in non-stick frypan. Add chicken breasts & saute each side till lightly browned. Add water, lemon juice & chicken bouillon mix to pan; stir till dissolved. Bring to boil. Cover & simmer 5-7 min. Remove chicken from pan; keep warm. Cook & stir pan juices over high heat until thickened & syrupy, 1 or 2 min. Pour glaze over chicken, sprinkle with parsley & garnish with lemon slices.

• 4 med cucumbers
• 1 clove garlic, minced
• 1 onion, grated
• salt & pepper, to taste
• 1-1/2 pts plain yogurt
• 1 Tbsp parsley, snipped

Peel 3 of cucumbers & coarsely grate. Squeeze to remove moisture; mix together in bowl with garlic, onion, salt & pepper. Add yogurt & mix well. Score 4th cucumber with fork & slice into thin rounds. Garnish cucumber salad with sliced cucumber & parsley. Chill & serve.(SERVES 4 TO 6)

• 1 lb buckwheat, soy, or whole wheat spaghetti
• 3-1/2 tsp salt
• 1 cup raw cashews
• 1 cup water
• 1/3 cup fresh lemon juice
• 2 tbs sesame seeds
• 4 tbs yeast flakes
• 1/2 cup oil
• 1 tsp onion powder
• 1/8 tsp celery seeds
• pinch of garlic powder
• 4 oz pimentos or 1 cup tomatoes
• seasoned bread crumbs

Preheat oven 350°F. Bring 5 qts water to boil & dissolve 2 tsp of salt. Cook spaghetti until aldente, about 10 min. Meanwhile in blender, blend: cashews, water, lemon juice, sesame seeds, yeast flakes, remaining salt, onion powder, celery seed & garlic powder. Slowly add oil, add pimentos or tomatoes & blend until smooth. Mix drained spaghetti with sauce & put in greased baking dish. Top with seasoned bread crumbs. Bake 350 for 30-40 min or just to heat through. If using tomatoes add a little paprika for color. Serve with tossed vege salad & few ripe olives for complete meal.

• 4 lg carrots
• 4-5 potatoes
• 1/2 c English peas, cooked
• 1/2 c dill pickles, chopped
• 1 jar (2oz) green olives with pimentos
• 2oz capers
• 4-5 Tbsp mayo
• 1 hard-boiled egg, sliced
• 1 canned beet, sliced

Boil carrots & potatoes. Drain & allow to cool; dice. Add English peas, dill pickles, green olives, pimentos, capers & mayo. Mix well. Garnish with egg & beet slices.

• 3 lb Chicken pieces
• 1/4 c Vegetable oil
• 3/4 c Lemon juice
• 1 ts Lemon juice
• 1 x Flour for dredging
• 1 ea Lemon; sliced thin
• 1/2 ts Salt
• 3 ts Brown sugar
• 1 x Pepper
• 1/2 c Chicken stock

Combine chicken & lemon juice. Marinate at least 6 hrs or overnight, turning occasionally. Remove chicken, discard marinade, reserving 1 Tbsp. Combine flour, salt & pepper; dredge in flour (this step may be skipped). Heat oil in lg skillet over med-high heat, fry in several batches. Transfer to casserole large enough to hold chicken in single layer. Combine peel & brown sugar in bowl, sprinkle over chicken. Combine stock & 1 Tbsp reserved marinate, pour around chicken. Bake at 350F 35-40 min. Serve 4 (generous portions) or 6. Good served hot, better served cold.

• 1 whole flounder (about 1 1/2-2 pounds)
• 1 c flour
• salt
• freshly ground black pepper
• 1/4 c peanut oil
• 1/4 c minced shallots
• 1 tablespoon chopped garlic
• 2 oz dried wooded ear mushrooms, soaked in warm water 30 min & drained
• 2 c chicken stock
• 1 tablespoon cornstarch
• 2 tsp finely chopped parsley leaves

Rinse & pat-dry whole fish. Preheat frying pan. Season flour with salt & pepper. Dredge fish in seasoned flour, on both sides, reserving the flour. Shake off any excess flour. Fry the fish over high heat until golden brown, about 3 minutes on each side. Remove from the oil &and drain on paper towels. Season with salt and pepper. In the same saute pan, add the shallots & garlic. Season with salt & pepper. Saute for 1 minute. Add the mushrooms. Season with salt & pepper. Saute for 1 minute. Add 1 3/4 c of chicken stock. Dissolve cornstarch in remaining stock. Bring stock to boil. Stir in cornstarch mixture. Boil the liquid for 2 minutes & then reduce to a simmer. Add the fish fillets & simmer for 3-4 min. Re-eason & stir in the parsley. To assemble, place fried fish on large platter. Spoon sauce over it. Serve immediately.

• 1 ts Fine sliced fresh ginger
• 2 ea Cloves garlic
• 1/4 c Lemon juice
• 2 tb Brown sugar
• 1/4 c Olive oil
• 1/4 c Soy sauce
• 1 Green onion, chopped

Combine marinade ingredients. Place in glass bowl or dish that'll hold chicken in single layer. Add chicken; let marinate minimum of 4 hrs, turning occasionally. May be left in fridge, covered overnight. Remove chicken from marinade. Grill chicken on barbecue, basting with marinade at intervals, or bake 30 to 45 minutes in 350 oven or until cooked through.

• 1/2 cup apricot preserves
• 1/3 cup bottled Russian dressing
• 1/2 envelope onion soup mix
• 6 frozen chicken breasts (not thawed)

Mix first 3 ingredients together. Place chicken in crock pot & cover with apricot mixture. Cook on low 5 to 6 hours.

• 1 c Barley
• 3 c Chicken or Vegetable Broth
• 1 lg clove Garlic, minced
• 3 Tbs fresh Parsley, chopped
• 3 Tbs fresh Lemon Juice
• 2 Tbs Olive Oil
• 1 Tbs freshly grated Lemon Peel
• 1/4 tsp Salt
• 1/8 tsp freshly ground Black Pepper
• 1/8 tsp. Fennel Seed

Rinse barley thoroughly, place in med saucepan with broth over med heat. Cover & simmer, stirring occasionally, until barley is tender about 35 min. Add garlic & cook for 5 min more. Transfer barley-garlic mixture to fine sieve to drain well. Place in bowl cover & chill completely. When it's time to eat, add parsley, lemon juice, olive oil, lemon peel, salt, pepper & fennel seed. Toss well to combine & serve.

• 1 32oz jar sauerkraut, rinsed & drained
• 1/2 c chopped onion
• 1/4 c snipped parsley
• 2 tsp caraway seed
• 4 c shredded Swiss cheese (16 oz)
• 1 1/3 c Thousand Island salad dressing
• 1 lb thinly sliced cooked corned beef, coarsely chopped
• 1/2 c butter/margarine
• 6 slices rye bread, cut into 1/2" cubes (5 c cubes)

In lg mixing bowl, combine drained sauerkraut, onion, parsley & caraway seed. Spoon mixture into ungreased 13x9x2 baking dish & spread mixture evenly. Layer with half cheese, half salad dressing & all corned beef. Layer with remaining salad dressing & cheese. In lg skillet, melt butter or margarine. Add bread cubes & stir till coated. Sprinkle bread cubes over top of casserole. Bake in 375° oven 35 min or till heated through and bread cubes are browned. Makes 8 to 10 servings.

• 1/4 c Butter; melted
• 1/4 ts Pepper
• 3 tb Minced garlic
• 2 tb Soy sauce
• 2 1/2 lb To 3 1/2 whole frying.. chicken; cut in half
• 1/4 c Chopped fresh parsley
• Cooked Rice

Stir together butter, pepper, garlic & soy sauce. Heat broiler. Place chicken on greased broiler pan. Broil chicken 6-8" from heat, turning every 10 min & brushing with butter mixture during last 10 min for 30-35 min or until fork tender. Just before serving, brush with butter mixture and sprinkle with parsley. Serve with cooked rice.

• 2 boneless chicken breast halves with skin
• 2 tsp olive oil
• 1 tablespoon minced peeled fresh ginger
• 2 lg garlic cloves, minced
• 3/4 c chopped peeled mango or fresh pineapple
• 1 table chopped fresh cilantro
• 2 tsp white wine vinegar

Preheat broiler. Lightly oil broiler pan. Using mallet or rolling pin, pound chicken lightly between sheets of waxed paper to even 1/2" thickness. Season chicken with salt & pepper. Place chicken, skin side up, on prepared pan. Broil until skin is golden brown, about 4 min. Turn chicken over & broil until cooked through but still juicy, about 3 min longer. Meanwhile, heat 2 teaspoons oil in heavy sm skillet over med heat. Add ginger & garlic; sauté 2 min. Add mango; sauté until beginning to soften, about 3 min. Remove from heat. Mix in cilantro & vinegar. Season with salt & pepper. Place chicken on plates. Top with warm mango mixture and serve.

• 2 lbs Chicken Parts or 2 Chickens
• 6 Lg Potatoes
• 12 Lg Carrots
• 2 Lg Onions
• 1 Sour Green Apple
• 4 Cups Uncooked Rice
• 2 Cups Self Rising Finely Ground Cornmeal
• 1/2 C Flour
• 2 Tbs Olive Oil
• 1/2 Stick Butter
• 3 C Water (Hint: Chicken broth may be substituted & makes for more tasteful dish)

(SPICES)

• 2 Tbs Salt
• 1 Tbs Black Pepper
• 2 Tsp Parsley Flakes
• 1 Tsp Oregano
• 1 Tsp Sage
• 2 Tsp Onion Powder
• 2 Tsp Garlic Powder
• 1Tsp Basil

In large dutch oven or med roasting pan with lid, pour all water, add rice, Olive oil, 1 Tbs salt & butter. Peel potatoes & carrots & place on top of rice & water, making sure there's space between carrots & potatoes but they stick up out of water quite a ways. Mix all remaining spices together in bowl or lg plastic bag, add all the cornmeal & flour. Mix or shake well until all spices are evenly distributed. Place chicken parts in bag & shake vigorously or if using whole chickens coat all parts of Chicken with mixture. (Hint: You can use Cornish Game Hens or Poussins in the place of whole chickens to make it more elegant looking dish) (Hint ) You can stuff the whole birds with moistened mixture & add celery & onion to it, yet remember in bottom of pan you have rice. If some like rice & some like dressing in your family, then stuff birds & you've a no lose situation. After you've coated poultry, take some of mixture & spread it over carrots & potatoes evenly yet lightly. Place poultry on top of carrots & potatoes. Cut onions in slices & lay on top of poultry & cover any carrots & potatoes with onion that if not cover all ready. The last step you may omit if you desire, but gives an added bit of taste, either cut sour green apple into rings or dice into 1/4" cubes & place strategically over the onion.
COOKING: Preheat oven on BROIL setting. Place lid on Dutch Oven or Roaster. Broil 1 hr - if using a Cast Iron Dutch Oven, add 45 min. WARNING: Cooking time may vary due to types of cook vessels & temp differences from 1 oven to other. Be sure to keep eye on it after it's at least cooked for 30 Min, check every 10 min or so.

• 4 Dried black mushrooms
• 1 c Roast pork
• 1/2 c Celery
• 1 c Chinese cabbage
• 1/2 c Bamboo shoots
• 1/2 c Bean sprouts
• 6 Snow peas
• 2 Slices fresh ginger root
• 1 Garlic clove
• 2 tb Oil
• 1 tb Sherry
• 1/2c Stock (chicken)

Soak dried mushrooms. Slice roast pork, celery, cabbage & bamboo shoots. Blanch bean sprouts. Stem snow peas. Shred ginger root & crush garlic. Heat oil. Add ginger root & garlic; stir fry to brown lightly. Add pork & stir fry few times. Add sherry to blend. Add all veges except snow peas & stir fry 1 min more. Add stock & heat quickly. Then cook, covered, 3 min over med heat. Stir in snow peas. Combine mixture with tossed noodles (*See below) Variations: Substitute cooked beef, ham, chicken, duck, crabmeat, lobster or shrimp. Can also add shredded green onion to the garlic/ginger mixture. You can use Shaoxing wine instead of sherry, which is more authentic. *To cook noodles, prepare boiling water with little salt. Add noodles & cook until barely done. Drain & rinse with cold water to stop cooking. Separate noodles with fork, then toss them with little sesame oil or peanut oil & set aside until ready to go into stir-fry for final heat. You'll want about a pound noodles for above recipe. This is simply a guideline for a dish that can be varied in a thousand ways!

• 1 egg
• 2 tbs sour cream
• 2 tbs ketchup
• 2 tbs flour
• 1 pkg dry onion soup mix
• 1 lb ground beef
• Ketchup for coating outside of loaf
• 1/3 c spicy V-8 juice

Put first 5 ingredients into blender; blend till smooth. Combine with meat & mix well. Put into greased loaf pan & cover with foil & bake 400°, for about 40 min. Take out and cover top with ketchup. Pour V-8 around edge and bake another 40 min.

• 1 lb boneless skinless chicken breasts
• 6-7 T lowfat Italian oil/vinegar salad dressing
• 1/2 c seasoned breadcrumbs
• 3 T grated Parmesan cheese
• vegetable cooking spray

Slice chicken into 4-5" strips. Blend in lg bowl with salad dressing & let marinate at least 1 hr. Combine breadcrumbs with Parmesan in shallow dish. Roll chicken strips in breadcrumb mixture coating evenly. Place on baking sheet sprayed with cooking spray. Bake PRE-HEATED 425° 10 min or until chicken is golden brown. Serves 4

• 1 loaf cubed white bread
• 4 c diced, cooked chicken
• 1 c diced celery
• 1/4 c minced onion
• 1 1/2 c salad dressing
• 1 c sliced water chestnuts
• 4 eggs
• 3 c milk
• 2 cans cr. of chicken soup
• 3/4 c mayonnaise
• salt, pepper, grated cheddar cheese, sliced almonds

Spray 9x12" pan with non-stick spray. Place 1/2 bread on bottom of pan. Mix together chicken, celery, onion, salad dressing & water chestnuts. Place on top of bread, then top with remainder of bread cubes. Mix together eggs, milk, salt & pepper & pour over all. Cover & let stand overnight in refrigerator. Bake covered 1 hr. Remove cover. Mix together soup & mayo & spread on top of chicken dish. Sprinkle cheese & almonds on top. Bake uncovered 15 minutes. Serves 12 to 15 people.

• 1/4 c butter or margarine
• 1/3 c all-purpose flour
• 1/2 tsp salt
• 1 c chicken broth
• 1 c milk
• 2 c diced cooked chicken
• 1 can (4 oz.) mushroom stems & pieces, drained
• 1 jar (2 oz.) diced pimientos, drained
• Toast points

In saucepan, melt butter; stir in four & salt until smooth. Add broth & milk; bring to boil over med heat. Cook & stir 2 min or until thickened. Stir in chicken, mushrooms & pimientos; heat through. Server over toast points. Yield: 4 servings.

• 1/2 lb Scallops or Shrimp
• 1/4 c Olive oil
• 1 md Onion
• 1 Garlic cloves-(more or less to taste)
• 3/4 c Mushrooms
• 1 1/2 c Vegetable (such as-eggplant or zucchini)
• Salt, pepper & spices (to taste)
• 1 1/2 c Couscous, cooked
• Pita bread

Cut up veges into small (about 1/2") cubes. Slice mushrooms. If using shrimp, peel & de-vein shrimp & cut into small cubes.In small amount of olive oil, saute onion & optional garlic until onion is soft but not quite transparent. Heat remaining olive oil in skillet & add vegetable & mushrooms. Saute until veges are almost soft. Taste & add salt, pepper & whatever spices strike your fancy (oregano, basil & red pepper are good). Add scallops or shrimp & cook until just done, about minute or 2. Scallops will turn opaque & shrimp will turn pink. Do NOTovercook. There should be excess of oil & fluid. If not, add more oil & briefly heat. Transfer mixture to bowl. Add couscous & mix thoroughly. Chill several hrs or overnight. Stuff into pita bread (maybe with some tomato) & serve. NOTES: Pita-Seafood Salad Sandwiches - This recipe is more of formula than recipe. It's excellent for cool dinner in summer Yield: Serves 2-4. * You could substitute almost any vege & crab or firm fish. To use for picnic, don't stuff pita bread until you're about to serve. Err on the side of too much oil, since the couscous absorbs the oil.

• 2 tblsp cooking oil
• 1 onion, halved & cut into thin slices
• 1 sweet potato (about 1/2 lb), peeled, cut in half lengthwise, then cut crosswise into 1/4" slices
• 1/4 c water
• 1 tsp dried sage
• 1/8 tsp cayenne
• 1/2 tsp salt
• 1 1/2 c canned crushed tomatoes in thick puree (1 16oz can)
• 1/2 lb Canadian bacon, diced
• 3/4 lb bow ties

In lg frying pan, heat oil over moderately low heat. Add onion & sweet potato & toss to coat with oil. Add water, cover & cook until onions are soft, about 5 min. Stir in sage, cayenne, salt & tomatoes. Reduce heat & simmer, covered, until sweet potato is tender & sauce thickened, about 15 min. Add Canadian bacon & remove from heat In lg pot of boiling, salted water, cook bow ties till just done 15 min. Drain & toss pasta w/ sauce. VARIATIONS Bow Ties w/ Sweet Potatoes & Ham. Dice 1/2 lb of ham & use in place of Canadian bacon. Bow Ties w/ Canadian Bacon & Squash Peel & dice 1/2 lb winter squash, as butternut or Hubbard & use in place of sweet potato. Depending on type of squash, adjust simmering time by few min.

• LAYER 1: fresh spinach, chopped fine, sprinkle with salt & pepper
• LAYER 2: 1/2 lb. cooked & crumbled bacon
• LAYER 3: 6 thinly sliced hard boiled eggs
• LAYER 4: finely chopped fresh lettuce
• LAYER 5: 1 pkg. frozen, uncooked peas (thawed)
• Topping: 1 c. miracle whip 1 c. mayo
• Topping for Topping: thin sliced red onion rings grated Swiss &/or parmesan cheese

Put layers in order outlined above in glass 9x13" pan. For topping: mix miracle whip & mayo, spread over salad. Top with onion rings & sprinkle with cheese. Refrigerate 24 hours before serving.

• Nonstick cooking spray
• 1 beef filet mignon or boneless eye of round steak (about 12 oz), visible fat trimmed
• 8 ounces radiatore pasta, cooked and cooled to room temperature
• 1-1/2 cups broccoli florets, cooked crisp-tender and cooled
• 1 yellow bell pepper, sliced
• 1 tomato, cut in wedges
• 1 carrot, sliced
• 1/2 small red onion, thinly sliced
• Creamy Blue Cheese Dressing (recipe follows)
• Salt and black pepper

Spray small skillet with cooking spray. Heat over medium heat until hot. Add beef & cook 5 to 7 minutes on each side or until desired doneness. Cut beef into 1/4-inch slices. Toss beef, pasta & vegetables in large bowl; drizzle with Creamy Blue Cheese Dressing & toss. Season to taste with salt & black pepper. Nutrients per Serving: Calories 449 % calories from fat 21% Total Fat 11 g Sat Fat 4 g Protein 29 g Carbohydrates 59 g Cholesterol 54 mg Sodium 492 mg Dietary Fiber 2 g Dietary exchanges: 3 Starch 3 Meat 2 Vegetable

• 1/2 cup fat-free mayonnaise
• 2 tablespoons crumbled blue cheese
• 1 tablespoon white wine vinegar
• 1/2 tsp dried dill weed
• 1 clove garlic, minced
• 1 tsp lemon juice

Mix all ingredients in small bowl; refrigerate until ready to use. Stir before serving.

• Nonstick cooking spray
• 3 tablespoons sliced green onions
• 1 clove garlic, minced
• 2 cups reduced-sodium chicken broth
• 1-1/2 teaspoons grated lemon peel
• 1/8 teaspoon black pepper
• 2 cups frozen or fresh broccoli florets
• 3 ounces uncooked angel hair pasta
• 1/3 cup low-fat sour cream
• 2 tablespoons grated Parmesan cheese

Generously spray large nonstick saucepan with cooking spray; heat over med heat until hot. Add green onions & garlic; cook & stir 3 min or until onions are tender. Stir chicken broth, lemon peel & pepper into saucepan; bring to boil over high heat. Stir in broccoli & pasta; return to boil. Reduce heat to low. Simmer, uncovered, 6 to 7 min or until pasta is tender, stirring frequently. Remove saucepan from heat. Stir in sour cream until well blended. Let stand 5 min. Top with cheese before serving. Garnish as desired. Nutrients per Serving: Calories 100 % calories from fat 20% Total Fat 2 g Sat. Fat 1 g Protein 7 g Carbohydrates 14 g Cholesterol 6 mg Sodium 176 mg Dietary Fiber 3 g Dietary exchanges: 1/2 Starch 1-1/2 Vegetable 1/2 Fat

• 1 tablespoon vegetable oil
• 4 tablespoons rice wine vinegar
• 3 tablespoons low-sodium soy sauce
• 1 clove garlic, minced
• 1 teaspoon minced fresh ginger
• 2 tablespoons fresh lemon juice
• 1/2 tsp sugar
• 2 cups broccoli florets
• 2 cups cauliflower florets
• 2 c diagonally sliced carrots (1/2" pieces)
• 1/2 lb whole fresh mushrooms
• 1 large red bell pepper, cut into 1-inch pieces
• Lettuce leaves

Combine oil, vinegar, soy sauce, garlic, ginger, lemon juice and sugar in large bowl. Set aside. To blanch broccoli, cauliflower and carrots, cook 1 minute in enough salted boiling water to cover. Remove & plunge into cold water, drain immediately. Toss with oil mixture while still warm. Cool to room temperature. Add mushrooms & bell pepper to bowl; toss to coat. Cover and marinate in refrigerator at least 4 hours or up to 24 hours. Drain vegetables; reserve marinade. Arrange vegetables on lettuce-lined platter. Serve chilled or at room temperature with wooden picks. If desired, serve remaining marinade in small cup for dipping. Nutrients per Serving: Calories 37 % calories from fat 28% Total Fat 1 g Sat. Fat 1 g Protein 2 g Carbohydrates 6 g Cholesterol 0 mg Sodium 146 mg Dietary Fiber 2 g

• Turkey Wraps
• 1 can (about 14 ounces) fat-free reduced-sodium chicken broth
• 3/4 tsp chopped fresh tarragon
• 1/2 tsp minced garlic
• Dash black pepper
• 2 medium carrots, cut into 3X1/4-inch strips
• 1 large red bell pepper, cut into 1/4" strips
• 1 med onion, halved & thinly sliced
• 5 to 6 green onions or scallions, green part only, sliced in half lengthwise
• Ice water
• 3/4 cup water
• 1 pkg (10 oz) frozen broccoli spears, thawed
• 10 slices (about 12 oz) smoked turkey breast
• Sauce
• 6 tablespoons no-sugar-added raspberry fruit spread
• 1 tablespoon plus 1 teaspoon water
• 1 teaspoon frozen orange juice concentrate, thawed

In medium saucepan, combine broth, tarragon, garlic & black pepper; bring to a boil. Reduce heat & simmer 3 minutes. Add carrots, bell pepper & onion; cook about 7 minutes or until crisp-tender. Remove vegetables with slotted spoon to small bowl; set aside. Add green onions to broth & cook 1 minute or just until soft; remove & drop into ice water. Pat dry with paper towels. Add 3/4 cup water to remaining broth & return to a boil. Add broccoli & cook 5 min; drain. Take 2 green onion strips & knot ends together so total length is at least 12 inches. Repeat steps with remaining green onions until there are 5 (12-inch) strips. Preheat oven to 350. Place 2 turkey slices side by side, with long sides overlapping 1 inch, on top of 1 green onion strip. Arrange 1/5 broccoli in middle of 2 turkey slices; place 1/5 vegetable mixture on top of broccoli. Fold turkey edges together over vegetables; tie green onion into double knot. Repeat steps with remaining turkey, green onion strips and vegetables. Place turkey wraps in 13X9-inch baking dish. Bake, covered, 25 to 28 minutes. Meanwhile, heat fruit spread, water and orange juice concentrate in small saucepan until smooth. Spoon over wraps. Nutrients per Serving: Calories 154 % calories from fat 8% Total Fat 1 g Sat. Fat 1 g Protein 17 g Carbohydrates 19 g Cholesterol 24 mg Sodium 738 mg Dietary Fiber 3 g Dietary exchanges: 2 Meat 3 Vegetable

• 1 (8oz) can unsweetened pinapple slices, undrained
• 1 tbls sesame seeds, toasted
• 3 tsp honey
• 1/4 tsp rubbed sage
• 4 (6-ounce) skinned chiken breast halves
• vegetable cooking spray

Drain pinapple, reserving 3 tbls juice. Set pinapple aside. Combine reserved pinapple juice, sesame seeds, honey & sage in a small bowl; stir well. Place chicken, skinned side down on rack of a broiler pan that has been coated with cooking spray. Brush chicken with honey mixture. Broil 8" from heat 25 min, basting often with honey mixture. Turn chicken; broil an additional 15 min or until tender. Baste reserved pinapple slices with honey mixture & broil 5 min, turning once. Transfer chicken to a serving platter. Cut pinapple slices in half, and arrange on each chicken breast half. YIELD: 4 servings (240 calories per serving)

• 1/4 c reduced-calorie mayo
• 1/4 tsp ground cinnamon
• 1/4 tsp pepper
• 2/3 cup nutlike cereal nuggets
• 2 tbls minced fresh parsly
• 4 (6-ounce) skinnedf chicken breast halves
• Vegetable cooking spray

Combine first 3 ingredients in small bowl, stirring well. Combine cereal & parsley, stirring well. Brush each chicken breast half with mayo mixture; dredge in cereal mixture. Place chicken on rack of broiler pan that has been coated with cooking spray. Bake, uncovered, at 400 for 45 min or until chicken is tender. Serve warm. YIELD: 4 servings (262 calories per serving)

• light vegetable oil cooking spray
• 6 chicken drumsticks, skin removed
• 3 whole chicken breasts, halved and skin removed
• 3 1/2 cups ice water
• 1 cup plain nonfat yogurt

For the Breading

• 1 cup dried Italian bread crumbs
• 1 cup flour
• 1 tbls Old Bay seasoning
• 1/2 tsp garlic powder
• 1/2 tsp Creole seasoning
• 1/8 tsp ground black pepper
• Dash cayenne pepper
• 1/2 tsp dried thyme
• 1/2 tsp dried basil
• 1/2 tsp dried oregano

Preheat oven to 200. Coat baking sheet with 3 sprays of vegetable oil. Put chicken in a lg bowl with ice water. Put yogurt into medium bowl. Set both bowls aside. Toss all breading ingredients into large, tightly sealing plastic bag. Seal & shake well to mix. Remove 2 pieces of chicken from ice water. Roll each piece in yogurt. Put chicken into plastic bag, reseal & shake to coat thouroughly. Transfer breaded chicken to prepared baking sheet. Repeat process till all 12 pieces are breaded. spray chicken lightly with the vegetable oil. Place baking sheet on bottom shelf of oven & bake 1 hr, turning pieces every 20 min to allow even browning. Serve hot or at room temperature YIELD: 12 pieces chicken (185 calories per breast, 195 calories per drumstick)

• 2 boneless, skinless chicken breasts
• 1/4 c plain bread crumbs
• 1 egg white
• 1/4 cup skim milk
• 1/4 cup tomato sauce
• 2 tbls part skim mozzarella cheese
• Shake of: parsley, pepper, oregano, basil, garlic powder

Spray pan & turn heat on stove to medium Beat egg white & milk In separate bowl, mix bread crumbs & spices. Pound chicken breasts to 1/2" thick. Dip chicken in egg/milk mixture & coat with bread crumbs. Put chicken in preheated pan, cover & cook 3-4 min. Plip & cook an additional 3-4 min. Spoon tomato sauce & mozzarella cheese over chicken, cover & cook briefly until cheese melts. YIELD: 2 servings (135 calories per serving)

• 2, 4 oz. fish fillets (1/4 to 1/2 inches thick)
• 1 egg white
• 1/4 cup skim milk
• plain bread crumbs
• parsley, pepper, oregano, basil, garlic powder
• 2 tbls lemon juice
• 2 tbls vinegar
• spray oil

Beat egg white into milk. In separate bowl, mix bread crumbs & spices to taste. Spray frying pan with oil & preheat on stove, medium heat. Dip fish fillets in egg-milk mixture, then bread crumb mixture. Put fish fillets in frying pan, cover & cook 2 & 1/2 to 3 & 1/2 min on each side. Mix lemon juice with vinegar & pour over fillets. Turn heat off, cover until ready to serve. *OPTIONAL: Add bay leaf, pre-steamed capers and onions to pan before cooking. YIELD: 2 servings (127 calories per serving)

• 1 lb. Orange roughy fillets or any firm white fish
• 1 t. Cajun spice - such as McCormick or Paul Prudhomme
• 1 T. Paprika
• Lemon wedges

Preheat the broiler. Arrange the fillets on a broiler pan lined with aluminum foil. Combine the Cajun spice & paprika & dust heavily on the fillets. Broil close to the flame for 5-6 min, or until spices are browned & the fish is firm and flakes with a fork. Serve with lemon wedges and ground pepper to taste. 4 servings. Servings: 4 Calories: 115 Total Fat: 2 Fiber: 0

• 2 whole chicken breasts, halved and skinned (about out 2 pounds)
• Paprika
• Salt & pepper
• 3 tbsp. orange juice concentrate
• 3 tbsp. water
• 1 1/2 tsp. cornstarch
• 1/2 tsp. instant chicken bouillon
• 1 tbsp. dry white wine
• 1/2 tsp. parsley flakes Parsley flakes for garnish

Arrange chicken breasts in 8 or 9" round micro safe baking dish with thicker portions toward edge of dish. Sprinkle with paprika. Cover with waxed paper. Microwave (high) 10-12 min or until chicken is tender, rotating dish once. Sprinkle with salt & pepper. Let stand 5 min. Combine orange juice concentrate, water, cornstarch & bouillon in
1 cup micr safe measure; blend well. Microwave (high), uncovered, 1 1/2 to 2 min or until mixture boils & thickens, stirring once. Stir in wine & parsley. Transfer chicken to serving plate. Spoon glaze onto chicken. Garnish with additional parsley.

• 1 (10oz) pkg froz chopped broccoli, cooked
• 2 green onions, minced
• 4oz (1c) Monterey Jack cheese, shredded
• 1 c fresh bread crumbs
• 3 lg whole chicken breasts, skinned, boned & cut in half 1/2 tsp paprika
• 3 (1oz) slices cooked ham, cut in half
• 1 tbsp parsley
• 1/4 tsp salt
• 3 tbsp marg, melted
• 1 tbsp flour
• 1/8 tsp pepper
• 1 c milk

Drain broccoli well & put in lg bowl with green onions, half the cheese & mix. Pound each chicken breast to 1/4" & top each with 1 piece ham & equal amount of broccoli mixture. Carefully fold chicken in; half over broccoli filling; neatly tuck ends under. In pie plate or waxed paper, combine bread crumbs, parsley & paprika. Brush chicken with margarine, using about 1 tbls. Coat chicken with seasoned bread crumbs. In 9x13" baking dish, lace chicken. Cook covered loosely with waxed paper on high 100% power 10-12 min until fork-tender. Prepare sauce, place remaining melted margarine in bowl. Add flour, salt & pepper; gradually stir in milk. Microwave on hi 3 1/2 min or until boiling, stirring twice. Add remaining cheese, stirring until melted. Spoon sauce around chicken.

• 1&1/2lb grnd chuck beef
• 1c milk
• 1/2tsp pepper
• 1/2c chopped onion
• 1/4 c chopped green pepper
• 2 tbsp lemon juice
• 1 egg, slightly beaten
• 1 c shredded Cheddar cheese
• 3 slices fresh bread, finely crumbled
• 3 slices fresh bread, cubed
• 2 tsp salt
• 1/4 c chopped celery

Make meatloaf mixture: In lg mixing bowl, mix together beef, bread, milk, salt & pepper. Make cheese stuffing: In 1 1/2 qt casserole place onion, pepper, celery & lemon juice. Microwave on hi 3 min, until lightly sauteed. Add egg to hot veges & stir to blend well. Stir in cheese & fine bread crumbs. To assemble meatloaf: Pat half of meat mixture in bottom of 9" glass pie plate. Mound filling over meat leaving 1" uncovered at edges. Spread remaining meat mixture over filling. Seal around edges. Brush assembled meatloaf with 1 tblsp Worcestershire sauce. Insert temp probe so tip is in center of stuffing. Cover tightly with plastic wrap, arranging loosely around probe to vent. Attach cable end at receptacle. Microwave at high 25-30 min. Let stand about 10 min to firm before serving. Serve in wedges. Makes 4 to 6 servings.

• 1 English Muffin
• 6 green pepper strips (2 1/2x1/4")
• 2 tbls pizza sauce
• 2 slices (1oz ea) fully cooked turkey
• 2 slices (1oz ea) mozzarella cheese

Split & toast muffin. In small bowl, microwave pepper strips at high for 1-1 1/2 min, or until tender. Spread muffin halves evenly with pizza sauce. Top each evenly with turkey, cheese & pepper strips. Place on paper towel & microwave on high for 1-1 1/2 min, or until muffin halves are hot & cheese is melted. 1 serving.

• 4 oz uncooked fresh cheese ravioli
• 1 tbls margarine or butter
• 1/2 tsp grated lemon peel
• 1/4 tsp dried basil leaves
• 1 tblsp lemon juice
• 1 pkg (6oz) frozen cooked shrimp, defrosted

Prepare ravioli as directed on pkg. Rinse & drain, set aside. In 1 1/2-qt casserole, combine margarine, lemon peel & basil. Micro at hi 45 sec to 1 min, or til margarine is melted. Add lemon juice & mix well. Add ravioli & shrimp, toss to coat. Cover. Micro at hi 2-3 1/2 min, or until hot. 2 servings.

• 2 hoagie buns, split
• 1/4 c chives and onion cream cheese spread
• 1 1/2 c quartered fresh mushrooms
• 1/2 c sliced green onions
• 1 med tomato, thinly sliced
• 8 slices fully cooked roast beef
• 1/2 c shredded mozzarella cheese

Spread ea bun half with 1 tbls cream cheese. Place on paper towel lined plate. Set aside. In 1qt casserole, combine mushrooms & onions. Cover. Micro at hi 2-3 min, or until tender, stirring once. Drain. Arrange tomato slices evenly on ea bun half. Top evenly with roast beef slices & mushroom-onion mixture. Sprinkle ea bun half evenly with cheese. Micro 70% power (med hi) 3-4 min, or until cheese is melted.

• 2 c crisp rice cereal, crushed
• 1 1/2 tsp Cajun seasoning
• 1/4 c margarine or butter
• 2 1/2-3 lb broiler-fryer chicken, cut in 8 pieces, skin removed

In 1 qt casserole, combine cereal & Cajun seasoning. Set aside. In 9" pie plate, micro margarine at hi 1-1 1/2 min, or til melted. Dip chicken pieces in melted margarine & dredge in cereal mixture, pressing lightly to coat both sides. In 10" sq casserole, arrange chicken pieces with meaty portions toward outside. Cover with wax paper or micro cooking paper. Micro hi 13-23 min, or til meat near bone is no longer pink & juices run clear, rearranging twice. 4 servings.

• 2 tablespoons sesame seeds
• 1 can (15oz) chick-peas, undrained
• 1 to 2 cloves garlic, peeled
• 1/4 cup loosely packed parsley sprigs
• 3 tblsp fresh lemon juice
• 1 tblsp olive oil
• 1/4 tsp black pepper
• 4 pita breads
• 2 tomatoes, thinly sliced
• 1 cucumber, sliced
• 1 cup alfalfa sprouts, rinsed & drained
• 2 tablespoons crumbled feta cheese

Toast sesame seeds in sm nonstick skillet over med heat until lightly browned, stirring frequently. Remove from skillet & cool. Drain chick-peas; reserve liquid. Place garlic in food processor. Process until minced. Add chick-peas, parsley, lemon juice, olive oil & pepper. Process until almost smooth, scraping sides of bowl once. If mixture is very thick, add 1-2 tblsp reserved chick-pea liquid. Pour hummus into med bowl. Stir in sesame seeds. Cut pita breads in half. Spread about 3 tblsp hummus in each pita bread half. Divide tomatoes, cucumber slices & alfalfa sprouts evenly among pita breads. Sprinkle with feta cheese. Hummus, made of mashed, cooked garbanzo beans, has Mediterranean origins. Although hummus is used as a protein-packed sandwich spread in this recipe, it's also a healthful dip for crudites or wedges of toasted pita bread. Nutrients per Serving: Calories 402 % calories from fat 22% Total Fat 11 g Sat. Fat 2 g Protein 15 g Carbohydrates 67 g Cholesterol 7 mg Sodium 758 mg Dietary Fiber 11 g Dietary exchanges: 4 Starch 1 Vege 2 Fat

• 1 (9oz) can tuna, drained
• 1 cup chopped cucumber
• 1/4 cup part-skim ricotta cheese
• 2 tblsp reduced-fat mayonnaise
• 2 tblsp red wine vinegar
• 2 green onions, chopped
• 1 tblsp sweet pickle relish
• 2 cloves garlic, finely chopped
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 c alfalfa sprouts
• 2 pita breads, halved

Combine all ingredients except sprouts. Fill bread with sprouts & tuna. Nutrients per Serving: Cal 209% cal from fat 18% Tot Fat 4g Sat. Fat 1g Pro 22g Carb 22g Cho 22mg Sod 752mg Dietary Fiber 1g Dietary exchanges: 1-1/2 Starch 2 Meat

• 2 lbs whole, boned turkey breast
• 1 c chopped fresh parsley
• 2 tsp dried tyme leaves
• 1 tsp Morton Lite Salt Mix
• 2oz lean ham, choped
• 1/8 tsp fresh ground pepper
• 1 c grated fat-free mozzarella cheese
• 1c water
• 1 c white wine
• 2 tbsp cornstarch
• 1 pkg (1tsp) chick bouillon granules

Lay 3 clean cotton strings, each about 24" long, across lg roasting pan sprayed with nonstick spray. Set turkey breast, skin side down, over strings. Sprinkle turkey with parsley, thyme, Morton Lite Salt Mixture, pepper, cheese & ham. Shape turkey breast into roll & tie with strings. Turn roast over, so skin side's up. Insert therm in center. Bake in preheated 325 oven 1-1.5 hrs or til therm reads 170. Place on serving platter & keep warm 10 min Mix wine with cornstarch, water & chick bouillon granules. Add to pan drippings. Cook over med-hi heat, stirring constantly, til thickened. Pour sauce into serving bowl for spooning over slices of meat. Serves 10. Per serving: 133 cal. (6% from fat); 25g protein; 0.96g fat (0.3g sat.) 2.16g carbo. 319mg sod; 59mg chol.; 0.05g fiber. Exch: 3 lean meat. Add 2 fat exch to meal plan.

• Sauce:
• 1 c cranberries
• 1/2 c water
• 1 pear, peeled/cored/chopped
• 12 pkts NatraTaste
• Turkey:
• 1 egg white
• 1 tbls water
• 1/2 c dry bread crumbs
• 1 tsp dried basil leaves, crumbled
• 1/2 tsp salt Freshly ground blk pepper 4 turkey cutlets, 1 lb
• 1 tsp olive oil

For Sauce: In small saucepan, combine cranberries & water. Bring to boiling over med heat; cook 7-8 min until berries have popped & sauce is beginning to become syrupy. Remove from heat & stir in chopped pear & NatraTaste. Set aside to cool.
For Turkey: In shallow bowl or pie plate, whisk together egg white with 1 tbls water. On piece waxed paper, combine bread crumbs, basil, salt & pepper. Dip each turkey cutlet in egg white & in crumb mixture. In lrg nonstick skillet, heat olive oil over med heat. Add cutlets in 1 layer; cook 5 min. Turn cutlets & cook 5-6 min longer til golden brown & cooked through. Serve immediately with Cranberry-Pear Sauce. Makes 4 servings. Per Serving (1 cutlet with 1/2 c sauce): 260 cal, 37g protein, 23 mg carb, 3g fat, 94mg chol, 480mg sodium Diab Exch: 2 meat exch, 1-1/2 fruit exch Tip: Sauce may be made ahead & kept refrigerated up to 1 week.

• 8 oz linguine
• 1 lb large shrimp
• 2 tbls olive oil
• 6 green onions, thinly sliced
• 3 med tomatoes, diced
• 3/4 c buttermilk
• 1/4 tsp salt
• 1/4 tsp ground red pepper
• chopped parsley

Cook linguine, keep warm. Prepare shrimp. Cook shrimp in oil 3 min, set aside. In same skillet, med-low heat, in remaining oil, cook onions until softened, about 2 min. Add tomatoes, buttermilk, salt, red pepper & cook uncovered 10 min until thickened. Add shrimp & heat. Toss pasta with shrimp-tomato sauce & sprinkle with parsley. YIELD: 4 servings (430 calories per serving)

• 2 skinless, boneless chicken breasts (6-8 oz total)
• green pepper
• onion
• teriyaki sauce

Cut chicken to 1" square pieces & put in bowl. Cover chicken w/ teriyaki sauce & oil & marinate overnight in refrigerator. Cut green pepper & onion into 1" square pieces. Thread 2 skewers alternating chicken & veges. Broil 5 min on each side. Marinate with teriyaki sauce once during cooking. YIELD: 2 servings (188 cal per serving)

• 1 & 1/4 lbs turkey breast, sliced
• 1 clove fresh garlic, minced
• 2 tbls margarine
• 3/4 cup dry white wine
• 1 tbls Dijon mustard
• 3 green onions, minced
• 1/2 c mushrooms, sliced
• 3 tbls grn peppercorns
• salt & pepper to taste

Saute turkey slices & garlic in margarine 2 min, turning once. Reserve turkey slices: keep warm. Add remaining ingredients to juices in pan, simmer together until slightly thickened, about 20 min. Serve over turkey. YIELD: 6 servings (149 cal per serving)

• 2 Onions, chopped
• 2 Dried red peppers, crumbled
• 2 Cloves garlic, minced or to taste
• 1 Green pepper, chopped
• 2 Potatoes, diced
• 3 Stalks celery, chopped
• 4 Carrots, sliced
• 6 c Fish stock or bouillon
• 2 c Fresh or frozen corn
• 1 lb. Crab meat kernels or any white fish
• 2 29 oz. Cans tomato sauce
• 1/2 c Italian parsley, chopped
• 1 Bay leaf Freshly
• ground black pepper to taste
• 1 T. Fresh oregano or 1 t. dried

Cook onion, garlic, green pepper & celery in 1/2 cup of stock to soften, 5-10 min. Add remaining stock, tomato sauce, bay leaf, oregano, red peppers, potatoes & carrots & cook 20 min, or till veges are tender. Stir in corn, crab meat (white fish) & parsley & simmer 5 min. Serve with ground black pepper to taste. Servings: 8-10 Calories: 204 Total Fat: 2 Fiber: 7

• 1 Sm head lettuce
• 1, 15oz can Mexi-beans, drained
• 1-2 c Chopped veges (carrots, celery, broccoli)
• 4 oz No-oil tortilla chips
• 3/4 c Low-fat cheese
• 1/2 bottle Fat-free Catalina salad dressing

Make salad with all but dressing & chips. Before serving toss in dressing & tortilla chips. Servings: 8 Calories: 167 Total Fat: 2 Fiber: 6

• 1 whole turkey (10-12 lbs)
• 6-8 garlic cloves
• 2 large lemons, halved
• 2 tsp dried rosemary, crushed
• 1 tsp rubbed sage

• 1 ea Fresh turkey, whole, dressed
• 2 1/2 ga Peanut oil
• 1 c Italian salad dressing
• 1/2 c Lemon juice, fresh
• 3 tb Onion juice
• 3 tb Garlic juice
• 2 tb Worcestershire sauce
• 1 tb Liquid smoke
• 1 1/3 oz Cayenne
• 1/4 c Salt

• 1/4 c unroasted, unsalted, hulled sunflower seeds
• 1/2 Tbs low-sodium soy sauce
• 1/4 c silken tofu
• 1/4 c raisins
• 1 Tbs lemon juice
• 1 tsp sugar
• 1/8 tsp nutmeg
• 1 lg carrot, grated

• 2 c Flour
• 1/2 ts Salt
• 3 ts Baking powder
• 1 tb Shortening
• 3/4 c Milk

• 1 C White Wine
• 1/2 C unsalted Butter don't use Margarine
• 3 Tbsp minced Garlic
• 1 lb Shrimp, peeled & devined

• 1 lg Onion
• 1 lg Green pepper
• 1/4 ts Ketchup
• 2 tb Honey
• 2 tb Brown sugar
• 1/4 ts Worcestershire
• 1/8 lb Chopped ham
• 1 cn Campbell's pork and beans
• Dash Louisiana Hot Sauce

• Ingredients
• 1/2 cup vegetable oil
• 1/2 lb ground beef
• 1 lb ground chicken gizzards
• 1 Tbls parsley flakes
• 1 tsp accent - opt
• 6 pods garlic
• 2 Tbls kitchen bouguet (for darkening)
• 1/4 cups chicken broth
• 1 sm jar chopped perminto
• 6 cups cooked rice
• salt & pepper to taste
• 1 lg onion
• 1 lg bell pepper
• 3 ripe celery
• 1 cup green onion tops

• .12 ounces linguine
• 4 eggs, beaten
• 1/4 cup butter, melted
• 1/4 cup milk
• 3/4 cup grated Parmesan cheese
• 4 slices bacon, crisply cooked and crumbled
• 1 tbsp. chopped parsley, optional
• 1/2 tsp. pepper

• 1 Italian-style roll (6 inch)
• 1 tablespoon butter
• 1 garlic clove, minced
• 1 tablespoon grated Parmesan Cheese

• 1 bunch broccoli (2 lbs)
• 1 can (10-3/4oz) condensed cheddar cheese soup
• 1/4 cp milk
• 2 tbsp buttered bread crumbs

• 1 Head cauliflower
• 1 Bunch broccoli
• 1/2 C Cheddar cheese
• 1/2 C ripe olives
• 1 C Hidden Valley ranch dressing

• 4 Chicken breasts
• 2 tb Water
• 1/2 c Flour
• 1/2 c Bread crumbs
• 2 Eggs, beaten
• 2 tb Parsley, snipped
• 2 tb Chopped green onions
• 1/4 lb Butter
• Salt and pepper

• 1 tb Dried parsley flakes
• 1 tb Chives, frz-dried
• 1/2 ts Garlic powder
• 2 lb Boneless skinless chicken Breasts
• 1/2 ts Salt
• 1/2 ts Blk pepper
• 3 tb Butter - 6 equal slices
• 1 tb Seasoned bread crumbs - Divided
• 1/8 ts Paprika

• 8 Chicken breast halves;-skinned & boned
• 7oz Green chilies; diced
• 4oz Monterey Jack cheese; cut-into 8 strips
• 2/3 c Finely ground dry bread-crumbs
• 1/2 c Parmesan cheese; grated
• 1 1/2 tb Chili powder
• 1/2 ts Salt
• 1/2 ts Ground cumin
• 1/4 ts Pepper
• 6 tb Butter; melted
• TOMATO SAUCE
• 32oz Tomato sauce
• 1/2 ts Ground cumin
• 1/3 c Green onions; sliced
• Salt & pepper to taste
• Hot pepper sauce to taste

• 1-1/2 lbs lean ground beef
• 1 c soft bread crumbs
• 1 egg (slightly beaten)
• 1/2 c chopped onion
• 1/3 c ketchup
• 1/2 tsp salt
• 1/8 tsp pepper
• 1 c shredded American cheese (divided)
• 3 c hot mashed potatoes

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