Bleu Cheese Dressing	1/8 Tsp Onion Powder
3/4 Cup Mayonnaise	1/8 Tsp Salt
1/2 Cup Buttermilk	--------
1/4 Cup Crumbled Bleu Cheese	1 Head Iceberg Lettuce
1/2 Tsp Sugar	1 Cup Crumbled Bleu Cheese
1/4 Tsp Ground Black Pepper	1 Cup Diced Tomato (1 Large Tomato)
1/4 Tsp Garlic Powder	Do The Wedge.

1. Use an electric mixer to combine all ingredients for bleu cheese dressing in a medium bowl. 2. Slice a head of iceberg lettuce into quarters through the stem end. Cut the stem off of the wedges and arrange each one on a plate. 3. Spoon about 1/4 cup of bleu cheese dressing over each lettuce wedge. 4. Sprinkle 1/4 cup of crumbled bleu cheese over the dressing. 5. Sprinkle 1/4 cup of diced tomato over the top and serve. (http://www.Topsecretrecipes.Com) makes 4 servings.

This is really eight layers if you count both types of cheese. Cost total recipe = $9.85 Cost per serving = $1.64

1 Pkg Taco Seasoning	1 Cup Jack Cheese, Shredded
8 Oz Sour Cream	1 Cup Cheddar Cheese, Shredded
1 Can Bean Dip (16 Oz/Or Refried	3 Tomatoes, Chopped Fine
-Beans)	1/2 Cup Green Onion, Sliced
2 Ripe Avocados, Mashed With Lemon	1 Can Black Olives (15 Oz), Chopped

Mix the taco seasoning into the sour cream (maybe less then one package, depending on taste). Layer in a 5 x 9 oblong casserole dish in the following order: Bean dip, avocados, sour cream mixture, jack cheese, cheddar cheese, tomatoes, green onions and black olives. Serve with tortilla chips.

Per Serving: 548 Cal (65% from Fat, 14% from Protein, 21% from Carb); 19 g Protein; 41 g Tot Fat; 17 g Sat Fat; 19 g Mono Fat; 30 g Carb; 11 g Fiber; 473 mg Calcium; 5 mg Iron; 1565 mg Sodium; 65 mg Cholesterol; AccuPoints = 13.5

From the Bull Cook and Authentic Historical Recipes and Practices cookbook by George Leonard Herter. This book is out of print (it was barely in print) but is filled with truths about the world (as George saw it anyway).

1 Cup White Vinegar	1 Jar Stuffed Green Olives (2 Oz)
2/3 Cup Olive Oil	1 Can Sliced Carrots (4 Oz)
1 Can Tomato Paste (12 Oz)	1 Can Mushrooms (4 Oz)
1 Can Pimentos (4 Oz)	3 Dill Pickles, Chopped
1 Can Green Beans (8 Oz)	1 Can Tuna (6 Oz)
1 Can Wax Beans (8 Oz)

Combine vinegar, olive oil and tomato paste in a large pot and heat over medium until hot, remove and let cool. Cut vegetables into small pieces (if necessary) and add to the cooled mixture along with any juices in the cans. Add salt and pepper to taste. Divided into plastic storage bags for freezing.

Per Serving: 199 Cal (58% from Fat, 13% from Protein, 29% from Carb); 7 g Protein; 13 g Tot Fat; 2 g Sat Fat; 9 g Mono Fat; 15 g Carb; 5 g Fiber; 40 mg Calcium; 2 mg Iron; 483 mg Sodium; 6 mg Cholesterol

We found this one while having lunch at a sidewalk bistro in Sun Valley. The table next to ours ordered it and it looked so good we had to give it a try. It sounds a little strange but take a leap of faith and try it out, you won't be disappointed!

1 Pizza Dough Mix (8 Oz)	1 Garlic Bulb (Red Skinned
2 Tsp Rosemary	-Preferred)
1 Tsp Basil	1 Tbl Olive Oil
1 Tsp Oregano	1 Tsp Italian Seasoning
8 Oz Wedge Cambozola Cheese

Mix pizza dough per instructions, adding rosemary, basil and oregano to the dough. Spread it out in a pizza pan and bake for 8 to 10 minutes until golden. Cut the top off of the garlic bulb. Put olive oil and italian seasoning into a ramekin and put in the bulb cut side down. Bake in a toaster oven at 350 degrees for 25 minutes. Cut the pizza into slices and serve with the Cambozola cheese and garlic. To eat, place some cheese onto a slice, pop a garlic clove onto it, smear it all together and enjoy.

Per Pizza: 1788 Cal (52% from Fat, 14% from Protein, 33% from Carb); 64 g Protein; 104 g Tot Fat; 46 g Sat Fat; 8 g Poly Fat; 149 g Carb; 7 g Fiber; 4805 mg Sodium; 168 mg Cholesterol

From: Contemporary cuisine; requires marinating & long cooking time but it is simple.

36 Chicken Wings, Tips Removed	2 Tsp Dry Mustard
1 Stick Butter (4 Oz)	2 Large Garlic Cloves, Crushed
1 Cup Brown Sugar	¼ Cup Fresh Lemon Juice
½ Cup Tamari Sauce	¼ Tsp Pepper, Freshly Ground
½ Cup Dry Red Wine

Place chicken wings, disjointed, in large flat pan. Combine other ingredients and pour over chicken. Let stand for at least 1 hour or overnight. Be sure all wings are well coated with marinade. Place pan in 350 oven and reduce heat to 250. Bake 4-5 hours, turning wings at regular intervals. If all marinade is not absorbed, pour off and dry wings out a bit longer in oven (but not too much) before serving. Makes a great hors d'oeuvre or main course despite being a bit messy to eat.

Per Serving: 287 Cal (44% from Fat, 23% from Protein, 33% from Carb); 16 g Protein; 14 g Tot Fat; 7 g Sat Fat; 4 g Mono Fat; 23 g Carb; 0 g Fiber; 35 mg Calcium; 1 mg Iron; 950 mg Sodium; 65 mg Cholesterol; AccuPoints = 6.9

1 Pork Tenderloin (About 3/4 Lb Ea)	1 Garlic Clove, Crushed
-----Marinade-----	1 Tsp Powdered Mustard
1/2 Cup Light Corn Syrup	-----For Dipping-----
1/4 Cup Soy Sauce	Hot Mustard
1/4 Cup Ketchup	Ketchup
2 Tbl Worcestershire Sauce	Sesame Seeds
2 Tbl Cider Vinegar

Mix all marinade ingredients. Place tenderloin in a large bowl and cover with marinade. Cover and chill for eight hours or overnight, turning occasionally. Roast in a 325°F oven for about one hour or until internal temp registers 170°. Baste with marinade every 15 minutes. Remove from oven and let cool. Slice against the grain into about 1/4 inch thick slices. Serve with hot mustard, ketchup and sesame seeds.

Per Serving: 295 Cal (16% from Fat, 33% from Protein, 51% from Carb); 25 g Protein; 5 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 39 g Carb; 0 g Fiber; 14 mg Calcium; 2 mg Iron; 879 mg Sodium; 67 mg Cholesterol

Makes about two cups, serve with potato chips and/or fresh veggie dippers.

1 Tbl Vegetable Oil	¾ Cup Mayonnaise
1¼ Cups Shallots (4 Oz), Thinly	¾ Cup Sour Cream
-Sliced	4 Oz Blue Cheese, Room Temperature

Heat oil in heavy medium saucepan over medium-low heat. Add shallots. Cover and cook until the shallots are deep golden brown, stirring occasionally, about 20 minutes. Cool. Whisk together the mayonnaise and sour cream in a medium bowl to blend. Add blue cheese (in small chunks) and with a rubber sparula, stir and mash until smooth. Stir in the carmelized shallots and season to taste with salt and pepper. Cover and refrigerate for two hours to let the flavors blend. Can be made two days ahead, keep refrigerated.

Per Serving: 363 Cal (87% from Fat, 6% from Protein, 7% from Carb); 6 g Protein; 36 g Tot Fat; 11 g Sat Fat; 10 g Mono Fat; 6 g Carb; 0 g Fiber; 147 mg Calcium; 0 mg Iron; 438 mg Sodium; 43 mg Cholesterol

This one is really easy to make. When the interior pieces are finished, break off pieces of the "bowl" itself to continue dipping.

1 Round Bread Loaf	1/2 Cup Fresh Parsley, Chopped
1 Cup Mayonnaise	1/4 Cup Plain Yogurt
1/2 Cup Green Onion, Chopped

Slice off the top of the loaf, scoop out as much of the interior of the loaf as possible while leaving about 1/2 inch of the crust. Slice the top and the interior into bite size pieces. Combine the rest of the ingredients in a large bowl and mix together. Spoon the mixture into the hollowed loaf and arrange the bread pieces around.

Per Serving: 216 Cal (91% from Fat, 2% from Protein, 7% from Carb); 1 g Protein; 22 g Tot Fat; 3 g Sat Fat; 6 g Mono Fat; 11 g Poly Fat; 4 g Carb; 0 g Fiber; 187 mg Sodium; 17 mg Cholesterol; AccuPoints = 6.1; Exchanges = 4½ Fat

This recipe is from a 1982 Bon Appétit.

4 Oz Brie, Ripe And Room	-Purpose
-Temperature	1/8 Tsp Ground Red Pepper
1/2 Cup Butter, Room Temperature	1/8 Tsp Salt
2/3 Cup Flour, Unbleached All	Paprika To Taste

Combine cheese and butter in processor and mix until creamy. Add flour, ground red pepper, salt and mix, using on/off turns, until dough almost forms a ball. Turn dough out onto a large piece of plastic wrap and shape into a loose cylinder 2 inches in diameter. Wrap dough tightly in plastic and refrigerate for 30 minutes. Roll dough into a smooth cylinder about 1 1/2 inches in diameter and 8 inches long. Rewrap dough in plastic and refrigerate overnight. Preheat oven to 400 degrees. Slice cylinder into 1/4 inch-thick rounds. Arrange on baking sheet, spacing about 2 inches apart. Bake until edges are nicely browned, 10 to 12 minutes. Cool on a rack. Sprinkle with paprika and serve.

Per Serving: 42 Cal (74% from Fat, 9% from Protein, 17% from Carb); 1 g Protein; 3 g Tot Fat; 2 g Sat Fat; 1 g Mono Fat; 2 g Carb; 0 g Fiber; 7 mg Calcium; 0 mg Iron; 54 mg Sodium; 10 mg Cholesterol

This recipe works best with very ripe tomatoes. Try it in late summer when vine ripened tomatoes are abundant.

4 Large Tomatoes	2 Tbl Olive Oil
1 Cup Mozzarella Cheese, Finely	1/2 Tsp Salt
-Diced	1/2 Tsp Black Pepper
1/3 Cup Fresh Basil, Chopped	1 Loaf Crusty Italian Bread
3 Medium Garlic Cloves, Minced	3 Garlic Cloves
2 Tbl Fresh Parsley, Chopped

Prepare grill or preheat oven to broil. Cut tomatoes in half horizontally and squeeze out seeds. Cut tomato into very small dice. Place in a colander and drain 30 minutes. Transfer tomatoes to a bowl and add mozzarella, basil, garlic, parsley, olive oil, salt and pepper. Cut bread into 1/2 inch slices. Lightly crush garlic cloves with the side of a large knife or cleaver. Remove peel. Rub bread with cloves and toast both sides on a grill or under broiler. To serve: transfer tomato mixture to a small bowl placed in the center of a platter, surround with toasted bread.

Per Serving: 89 Cal (58% from Fat, 19% from Protein, 23% from Carb); 4 g Protein; 6 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 5 g Carb; 1 g Fiber; 164 mg Calcium; 2 mg Iron; 242 mg Sodium; 8 mg Cholesterol; AccuPoints = 2.0

Serve with celery sticks and blue cheese dressing.

24 Chicken Wings, About 4 Lbs	5 Tbl Louisiana Hot Pepper Sauce
4 Tbl Butter	1 Tbl White Vinegar

Cut off and discard the small tip of each wing. Cut the main wing bone and second wing bone at the joint. Sprinkle with salt and pepper. Heat vegetable oil in a deep fryer or deep saucepan to about 350 F. Add a few wings at a time. Deep fry, turning, until golden brown and crisp, about 10 minutes. Drain well on paper towels and repeat until all wings are cooked. Melt butter in small saucepan, add the Louisiana hot pepper sauce and white vinegar. Put hot chicken wings on to a warm serving platter. Pour butter mixture over all the wings and serve immediately.

Per Serving: 360 Cal (56% from Fat, 44% from Protein, 1% from Carb); 39 g Protein; 22 g Tot Fat; 10 g Sat Fat; 7 g Mono Fat; 1 g Carb; 0 g Fiber; 25 mg Calcium; 2 mg Iron; 699 mg Sodium; 138 mg Cholesterol

These quesadillas are cooked on the grill. Serve them with salsa and sour cream.

1/4 Cup Butter	2/3 Cup Onion, Finely Chopped
2 1/2 Tsp Chili Powder	1/2 Cup Fresh Cilantro, Chopped
2 Cloves Garlic, Minced	2 1/2 Cups Monterey Jack Cheese,
1 Tsp Oregano	-Shredded
4 Oz Shiitake Mushrooms, Sliced	1/4 Cup Olive Oil
4 Oz Button Mushrooms, Sliced	16 Corn Tortillas, 5 1/2 Inch
1 1/2 Cup Chicken, Cooked &	-Diameter
-Shredded

Melt the butter in a large skillet over med-high heat. Add chili powder, garlic and oregano and sauté until fragrant, about one minute. Add mushrooms and sauté until tender, about 10 minutes. Remove from heat and mix in the chicken, onion and cilantro. Cool for 10 minutes, then mix in the cheese and season with salt and pepper. (can be made 8 hours ahead, cover and chill).
Prepare barbecue (medium heat). Lightly brush oil on one side of 8 of the tortillas and place them oil side down on a baking sheet. Divide chicken mixture among tortillas, spreading to even thickness. Top with the remaining 8 tortillas and brush tops with oil.
Grill quesadillas until heated through and golden brown, about 3 minutes per side. Cut into wedges (4 to 6) to serve.

Per Serving: 290 Cal (56% from Fat, 20% from Protein, 25% from Carb); 15 g Protein; 18 g Tot Fat; 9 g Sat Fat; 7 g Mono Fat; 1 g Poly Fat; 18 g Carb; 2 g Fiber; 258 mg Sodium; 50 mg Cholesterol; AccuPoints = 6.8; Exchanges = 1 Starch - ½ Veg - 1 Very Lean Meat - 1 Lean Meat - 4½ Fat

If making up to one day ahead, let crab cups cool out of pan on a rack, then cover and chill. To reheat, set slightly apart on a baking sheet and bake in a 375° oven until hot, 6-8 minutes.

16 Won Ton Skins	6 Oz Crab Meat
2 Tbl Oil	1 Tbl Mayonnaise
1/3 Cup Scallions	1 Tbl Dijon Mustard
1 Can Diced Green Chilies (4 Oz)	1/2 Cup Jack Cheese, Shredded

1. Lightly brush 1 side of each won ton skin with oil. Center each square, oiled side down, on a muffin cup (1 1/4 in across bottom). Gently press skin down to line cup smoothly; skin will extend above pan rim.
2. In a 6-8 inch frying pan, stir 1/2 tsp oil and onions until onions are limp, about 1 minute. Remove from heat and stir in chilies, crab, mayonnaise and mustard.
3. Fill each won ton cup equally with crab mixture and sprinkle evenly with grated cheese.
4. Bake in a 350° oven until rims of won ton skins are golden and crisp, 8 to 10 minutes (7 to 9 minutes in a convection oven).
Lift from pan and serve hot.

Per Appetizer: 144 Cal (27% from Fat, 19% from Protein, 54% from Carb); 7 g Protein; 4 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 19 g Carb; 1 g Fiber; 56 mg Calcium; 1 mg Iron; 279 mg Sodium; 15 mg Cholesterol

1 Tbl Margarine (Or Butter)	-Deveined
1 Cup Onion, Chopped	2 Tbl Fresh Lemon Juice
1 Cup Corn Kernels	2 Tbl Fresh Cilantro, Minced
1 Garlic Clove, Minced	¼ Tsp Salt
2/3 Cup Tomato, Chopped	8 Flour Tortillas
1 ½ Tsp Jalapeño Pepper, Seeded &	1 Cup Part-Skim Mozzarella (4 Oz),
-Chopped	-Shredded
½ Lb Medium Shrimp, Peeled &	1 Cup Salsa

Heat margarine in a medium nonstick skillet over medium heat. Add onion, corn, and garlic, and saut 30 seconds. Add tomato and jalapeo; saut 4 minutes. Stir in shrimp, lemon juice, cilantro, and salt; saut 3 minutes. Remove corn mixture from skillet; keep warm. Place 1 tortilla in a medium nonstick skillet over medium heat; top with 1/4 cup cheese. Spoon 1/2 cup corn mixture over cheese; top with a tortilla. Cook 3 minutes pressing down with a spatula until cheese melts. Turn carefully; cook until thoroughly heated (about 1 minute). Repeat procedure with the remaining tortillas, cheese, and corn mixture. Cut each quesadilla into quarters; serve with salsa.

Serving size: 1 quesadilla and 1/4 cup salsa

Per Serving: 441 Cal (25% from Fat, 21% from Protein, 54% from Carb); 23 g Protein; 12 g Tot Fat; 3 g Sat Fat; 6 g Mono Fat; 61 g Carb; 5 g Fiber; 315 mg Calcium; 5 mg Iron; 1051 mg Sodium; 86 mg Cholesterol; AccuPoints = 9.1

1 Large Green Pepper, Chopped	1/2 Cup Scallions, Thinly Sliced
2 Can (14 Ounces Each) Artichoke	5 Tsp Lemon Juice
-Hearts, Drained And Finely Chopped	4 Tsp Worcestershire Sauce
1 Cup Mayonnaise (Fat-Free)	1 Tbl Pickled Jalapeno Peppers,
1 Cup Plain Yogurt (Fat-Free )	-Seeded And Finely Chopped
2/3 Cup Parmesan Cheese, Grated	1/4 Tsp Celery Seeds
1/2 Cup Bottled Roasted Sweet Red	1 Lb Crab, Picked Over And Flaked
-Peppers, Drained And Chopped	1/4 Cup Almonds (Optional), Sliced

Coat a small skillet with nonstick spray. Add the green peppers. Cook and stir over medium heat for 3 minutes, or until tender; let cool at room temperature. Preheat the oven to 375 degrees. Coat an 8-by-8- inch baking pan with nonstick spray. In a large bowl, combine the cooked peppers, artichoke hearts, mayonnaise, yogurt, Parmesan, red peppers, scallions, lemon juice, Worcestershire sauce, jalapeno peppers and celery seeds. Gently stir in the crabmeat. Spoon into the prepared baking pan. Sprinkle with the almonds (if using). Bake for 30 to 35 minutes, or until golden and bubbly. TIP: If you don't have fresh crab, substitute 2 cans (6 ounces each) crabmeat, drained and flaked, or 12 ounces surimi (imitation crabmeat), chopped. If halving the recipe, bake it in an 8- inch round cake pan for about 25 minutes.

Per Serving: 320 Cal (62% from Fat, 22% from Protein, 16% from Carb); 18 g Protein; 23 g Tot Fat; 4 g Sat Fat; 7 g Mono Fat; 10 g Poly Fat; 13 g Carb; 5 g Fiber; 502 mg Sodium; 54 mg Cholesterol; AccuPoints = 7.5; Exchanges = 2 Veg - 2 Lean Meat - 4 Fat

1/4 Cup Scallions, Minced	2 Cloves Garlic, Pressed
2 Tsp Margarine	1/4 Tsp Tabasco
1 Can Crab (4 Oz), Drained	2 1/2 Cups Mushroom Caps (24),
2 Tbl fresh parsley, Minced	-Stems Removed
1 Tbl Horseradish

1. Combine scallions and margarine in 2-cup measure. Microwave on High 2 minutes; stir in crabmeat, parsley, horseradish, garlic and pepper sauce. Stir well. 2. Place half the mushrooms, stemmed sides up, in a 9" pie plate. Fill each mushroom cap with 1 tsp crab mixture. Microwave on High 3-4 minutes, turning plate once. Remove mushrooms to serving plate; repeat with remaining mushrooms and filling. Let stand 2-3 minutes before serving. To garnish, sprinkle with ground red pepper.

Per Serving: 44 Cal (32% from Fat, 47% from Protein, 21% from Carb); 5 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 1 g Poly Fat; 2 g Carb; 1 g Fiber; 98 mg Sodium; 14 mg Cholesterol; AccuPoints = 0.9; Exchanges = ½ Veg - ½ Lean Meat

I *think* this came from Sunset Magazine. There's nothing hot in the ingredient list, but it would be real easy to put some cayenne or mashed up chili peppers in the marinade. Probably more authentic as well. This attractive Thai presentation looks best with shrimp with their heads still attached. Try it with large tiger prawns or fresh carids. Posted by Stephen Ceideberg; March 16 1992.

1 Tbl Garlic, Minced	1 Tbl Soy Sauce
2 Tbl Shallot, Minced	2 Tbl Rice Wine (or Dry Sherry)
1 Tsp Ginger, Minced	12 Large Shrimp (preferably Whole)
1 Tbl Lemon Grass, Minced	1/2 Orange (or apple)
1/4 Tsp Salt	Coriander sprigs (for Garnish)
1 Tbl Lemon Juice	Lime wedges (for Garnish)

Pound the garlic, shallot, ginger and lemon grass to a paste in a mortar with a pinch of salt. Transfer to a shallow bowl and stir in the lemon juice, soy sauce and wine. Using a small knife or scissors, split the shrimp shells down the back, but leave attached. (If the heads are present, carefully separate the shell where the tail joins the head, then split the tail shell open.) Devein if necessary. Toss in the marinade and let stand for 30 minutes to 3 hours. Thread single shrimp lengthwise on skewers, starting at the tail end and coming out through the head. Push the skewer on through until the pointed end extends at least 3 inches beyond the shrimp. Handling by the pointed ends, grill until the meat is opaque. To serve, place the orange or apple cut side down on a plate and insert the pointed ends of the skewers. Garnish with coriander sprigs and lime wedges. Serves 4 as an appetizer or side dish.

Per Serving: 47 Cal (8% from Fat, 40% from Protein, 52% from Carb); 4 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 0 g Poly Fat; 6 g Carb; 1 g Fiber; 165 mg Sodium; 27 mg Cholesterol; AccuPoints = 0.8; Exchanges = ½ Veg - ½ Lean Meat - -0 Fat

6 Eggs, Hard Boiled	2 Slices Bacon, Cooked & Crumbled
1/3 Cup Picante Sauce (OR)	1 Tbl Mayonnaise
1/3 Cup Thick & Chunky Salsa

Peel and cut eggs in half lengthwise. Mash the yolks and mix with picante sauce (or salsa), bacon, and mayonnaise. Fill the egg whites with the yolk mixture and chill. Garnish with olive slices or small sprigs or parsley or cilantro and serve on a lettuce-lined tray.

Per Serving: 119 Cal (67% from Fat, 28% from Protein, 5% from Carb); 8 g Protein; 9 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 1 g Carb; 0 g Fiber; 31 mg Calcium; 1 mg Iron; 200 mg Sodium; 250 mg Cholesterol; AccuPoints = 3.1

1 ½ Lb Ground Beef	1 Tbl Parsley, Chopped
¼ Cup Onion, Finely Chopped	To Taste Salt And Pepper
3 Tbl Parmesan Cheese, Grated	1 Tbl Olive Oil
¼ Tsp Cayenne Pepper	1 Jar Marinara Sauce (8 Oz)

Combine ingredients and shape into 50 balls with wet hands. Fry till browned on all sides. Place in hot marinara sauce and serve with toothpicks.

Per Serving: 209 Cal (61% from Fat, 35% from Protein, 4% from Carb); 18 g Protein; 14 g Tot Fat; 5 g Sat Fat; 6 g Mono Fat; 1 g Poly Fat; 2 g Carb; 0 g Fiber; 168 mg Sodium; 57 mg Cholesterol; AccuPoints = 5.3; Exchanges = 2½ Lean Meat - 1½ Fat

Source: Canadian Living magazine posted by Anne MacLellan

1 Can Refried beans (14 oz)	1/4 Tsp Red Pepper Flakes
1 1/4 Cup Sour cream	1/3 Cup Green onions
1/4 Tsp Cumin, Ground	1/2 Cup Black Olives, Sliced
1/4 Tsp Tabasco	2 Tomatoes, Chopped
1/3 Cup Onion, Finely Chopped	2 Cup Cheddar Cheese, Shredded
1 Tsp Lime juice

In bowl, blend together beans, 1/4 cup of sour cream, cumin and hot pepper sauce. Spread evenly on tray 12" in diameter and at least 1 1/2" deep. In bowl, mix remaining sour cream, chopped onion, lime juice and red pepper flakes; spread over refried bean layer. Garnish with concentric rings of green onions on outside, black olives, tomatoes and cheese in center. Cover and refrigerate till serving time. Tortilla wedges may be used as dippers.

Per Serving: 267 Cal (65% from Fat, 18% from Protein, 18% from Carb); 12 g Protein; 20 g Tot Fat; 12 g Sat Fat; 6 g Mono Fat; 12 g Carb; 4 g Fiber; 282 mg Calcium; 2 mg Iron; 439 mg Sodium; 64 mg Cholesterol

3 Qt Popcorn, Popped	-Salad Dressing
2 Cups Corn Chips	1½ Tsp Mexican Seasoning
¼ Cup Garlic (Or Italian) Dry	¾ Cup Cheddar Cheese, Shredded

Heat oven to 300°F. Place the popcorn in a large bowl or bag. Melt butter in small pan and stir in Mexican (taco) seasoning. Pour over popcorn mixture and toss well. Add the corn chips and toss again. Spread popcorn and corn chip mixture in a shallow baking pan lined with foil. Sprinkle with cheese and bake 5 to 7 minutes until cheese is melted. Serve at once. Makes about 3½ quarts. Just right for two (oinkers that is)!!!

Per Serving: 440 Cal (62% from Fat, 9% from Protein, 28% from Carb); 11 g Protein; 31 g Tot Fat; 9 g Sat Fat; 9 g Mono Fat; 32 g Carb; 4 g Fiber; 208 mg Calcium; 1 mg Iron; 686 mg Sodium; 26 mg Cholesterol

----- Meatballs -----	1 Tsp Worcestershire Sauce
1 Lb Ground Beef	1/2 Cup Flaked Coconut
1 Egg, Large	----- Sauce -----
1/4 Cup Onion, Chopped, 1 Sm.	1/4 Cup Currant (Or Grape) Jelly
1/3 Cup Bread Crumbs, Dry	1/4 Cup Chutney (Or Chutney Sauce)
1/4 Cup Milk	1/4 Cup Dry Red Wine (Or Orange
3/4 Tsp Salt	-Juice)
1/8 Tsp Pepper	2 Tsp Dry Mustard

FOR THE MEATBALLS: Mix all the ingredients together. Shape mixture by Tablespoonfuls into 1 1/2-inch balls. (For ease in shaping the meatball, occasionally wet your hands with cold water.) TO COOK IN A SKILLET: Heat 1 Tbl salad oil in a large skillet, cook the meatballs over medium heat until brown, about 20 minutes. Drain off excess fat. TO COOK IN THE OVEN: Place the meatballs in a lightly greased baking pan 13 X 9 X 2 or 15 1/2 X 9 1/2 X 1-inch; bake, uncovered, in a 400 degree F. oven until light brown, about 20 minutes. Drain off the excess fat. FOR THE SAUCE: Use a chopped chutney or chutney sauce. In a large pot, heat the sauce ingredients to boiling. Add the meatballs, cover and simmer, stirring occasionally, until the sauce thickens and meatballs are glazed, about 20 minutes. Serve with wooden or plastic picks.

Per Serving: 170 Cal (46% from Fat, 28% from Protein, 25% from Carb); 12 g Protein; 8 g Tot Fat; 4 g Sat Fat; 3 g Mono Fat; 10 g Carb; 0 g Fiber; 16 mg Calcium; 1 mg Iron; 202 mg Sodium; 56 mg Cholesterol

1 Cup Peanuts	2 Cup Brown Sugar
1/2 Lb Butter	1/2 Cup Light Corn Syrup
5 Cup Popcorn	1/2 Tsp Baking Soda

Mix nuts with popcorn. Melt butter and sugar and syrup. When melted add baking powder then pour over popcorn/nuts and mix.

Per Serving: 703.06 Cal (43.90% from Fat, 1.41% from Protein, 54.70% from Carb); 2.56 g Protein; 35.55 g Tot Fat; 19.85 g Sat Fat; 99.79 g Carb; 1.84 g Fiber; 78.92 mg Calcium; 638.67 mg Sodium; 304.18 mg Potassium; 82.74 mg Cholesterol

1 Tbl Butter (or Margarine)	3 Cup Cheddar Cheese, Shredded
1/4 Cup Onion, Finely Chopped	1/2 Tsp Worcestershire sauce
1/4 Cup Green Pepper, Chopped	1 Egg, Slightly Beaten
1 Can Tomato Soup (10 Oz)	1/4 Cup Dry sherry
3/4 Cup Milk	Toast or crackers

Melt butter in a saucepan over moderately low heat (about 225 F.); add onion and green pepper and cook till tender; remove from heat. Mix in tomato soup, milk, cheese and Worcestershire sauce. Cook, stirring constantly, till cheese is melted. Remove from heat. Blend 1/2 cup of cheese sauce into beaten egg in a bowl. Pour egg mixture back into the remainder of the cheese sauce in the saucepan and heat over moderately low heat. Stir in sherry and spoon over toast or crackers.

Per Serving (without toast or crackers): 350.34 Cal (67.80% from Fat, 22.70% from Protein, 9.46% from Carb); 19.43 g Protein; 25.76 g Tot Fat; 15.87 g Sat Fat; 8.08 g Carb; 0.33 g Fiber; 530.41 mg Calcium; 600.61 mg Sodium; 214.66 mg Potassium; 117.86 mg Cholesterol

From Tom Brown's Coach Light in Chicago, a Gourmet Mag 1958 favorite.

1 Onion, Finely Chopped	1 Tbl Parsley, Finely Chopped
3 Tbl Unsalted Butter	1/2 Cup Beef Broth
1 Cup Ham (cooked), Finely Chopped	1 Large Egg
1 Cup Corned Beef, Finely Chopped	2 Cup Milk
1/2 Clove Garlic, Smashed	2 1/2 Cup Flour
6 Tbl Flour	4 Cup Bread Crumbs
2 Cup Sauerkraut, Drained	Vegetable Oil For Frying

In a large skillet, cook onion in the butter over mod-low heat, stirring, until softened. Stir in ham, corned beef, and garlic. Cook the mixture, stirring, for 1 minute. Stir in 6 Tbsp flour and cook mixture over moderate heat, stirring, for 3 minutes. Stir in kraut, parsley, and broth and cook for 3 minutes or until it is thickened and paste-like. Spread mixture on a platter and chill for at least 3 hours. In a bowl, whisk together the egg, milk, and 2 1/2 cups flour. Shape the kraut mixture by level teaspoons into balls, dip them into the egg mixture and roll them in the bread crumbs. In a kettle, heat 2 inches of oil to 375°F on a thermometer. Fry the balls in batches for 2-3 minutes or until golden brown. Transfer to paper towels to drain.

Per Meatball: 44 Cal (28% from Fat, 17% from Protein, 55% from Carb); 2 g Protein; 1 g Tot Fat; 1 g Sat Fat; 0 g Mono Fat; 0 g Poly Fat; 6 g Carb; 0 g Fiber; 89 mg Sodium; 7 mg Cholesterol; AccuPoints = 0.9;

12 Oz Peanuts	2 Tsp Cumin
4 Qt Popcorn, Popped	1/4 Tsp Cayenne Pepper
2 Cup Cheddar Cheese, Shredded	2 Tsp Chili Powder
1/4 Cup Butter, Melted	1 Tsp Paprika
2 Tsp Lemon Pepper

Combine popcorn, peanuts, and cheese in a large bowl. Set aside. Add spices to melted butter one at a time, stirring constantly. Pour over popcorn and toss to coat. Enough for six.

Per Serving: 580 Cal (65% from Fat, 14% from Protein, 21% from Carb); 22 g Protein; 43 g Tot Fat; 17 g Sat Fat; 15 g Mono Fat; 9 g Poly Fat; 31 g Carb; 9 g Fiber; 1046 mg Sodium; 67 mg Cholesterol; AccuPoints = 14.4; Exchanges = 2 Starch - 2½ Veg - 1½ Lean Meat - 6½ Fat

3 Medium Avocados	21 Oz Bean Dip, Plain Or Jalepeno
2 Tbl Lemon Juice	1 Cup Green Onions, Chopped
1/2 Tsp Salt	3 Tomatoes, Seeded And Chopped
1/4 Tsp Pepper	7 Oz Olives, Chopped
1 Cup Sour Cream	8 Oz Sharp Cheddar Cheese, Grated
1/2 Cup Mayonnaise	Tortilla Chips
1 1/4 Oz Taco Seasoning Mix

Peel, pit and mash avocados in medium bowl. Add lemon juice, salt and pepper. In separate bowl, combine sour cream, mayonnaise, and taco seasoning. To assemble, spread bean dip on a large, shallow platter. Top with avocado mixture followed by a layer of sour cream and taco mixture. Sprinkle with chopped onions, tomatoes, and olives. Cover with shredded cheese.

Per Serving (not including the tortilla chips): 348 Cal (69% from Fat, 11% from Protein, 20% from Carb); 10 g Protein; 28 g Tot Fat; 9 g Sat Fat; 11 g Mono Fat; 17 g Carb; 6 g Fiber; 206 mg Calcium; 2 mg Iron; 796 mg Sodium; 38 mg Cholesterol

2 Cup Flour	½ Cup Milk
¾ Cup Sugar	1 ½ Tsp Vanilla Extract
2 Tsp Baking Soda	2 Cups Apples, Peeled & Chopped
1 ½ Tsp Ground Cinnamon	2 Cup Carrots, Grated
½ Tsp Salt	½ Cup Flaked Coconut
3 Eggs	½ Cup Raisins
½ Cup Vegetable Oil	½ Cup Sliced Almonds

In a large bowl, combine flour, sugar, baking soda, cinnamon and salt. In another bowl, beat eggs; add oil, milk and vanilla. Mix well; stir into dry ingredients just until moistened. Fold in the remaining ingredients. Fill greased or paper lined muffing cups three quarters full. Bake at 375 degrees for 20-25 minutes or until muffins test done.

Per Muffin: 210 Cal (42% from Fat, 8% from Protein, 50% from Carb); 4 g Protein; 10 g Tot Fat; 2 g Sat Fat; 4 g Poly Fat; 27 g Carb; 2 g Fiber; 229 mg Sodium; 42 mg Cholesterol

2 Bananas (Extra-Ripe)	2 Tsp Baking Powder
2 Eggs	½ Tsp Ground Cinnamon
1 Cup Brown Sugar, Packed	½ Tsp Salt
½ Cup Butter (Or Margarine), Melted	1 Cup Chocolate Chips
1 Tsp Vanilla	½ Cup Walnuts, Chopped
2 ¼ Cup Flour

Purée bananas in blender (1 cup). In med. Bowl, beat puréed bananas, eggs, sugar, butter and vanilla until well blended. In large bowl, combine flour, baking powder, cinnamon and salt. Stir in choc. Chips and nuts. Make well in center of dry ingredients. Pour in banana mixture. Mix until just blended. Spoon into well-greased or paper lined 2 1/2- inch muffin cups. Bake in 350 deg. Oven 25 to 30 minutes. Remove from pan. Makes about 12 muffins.

Per muffin: 365 cal (39% from fat, 7% from protein, 54% from carb); 16 g tot fat; 8 g sat fat; 51 g carb; 2 g fiber; 104 mg calcium; 289 mg sodium; 65 mg cholesterol; accupoints = 8.2

San Francisco Chronicle, 2/6/91. Posted by Stephen Ceideburg; February 13 1991.

2 Tsp Active dry yeast	2 Tsp Honey
1 Tsp Sugar	2 1/2 Tsp Salt
1/3 Cup Warm water (110° F.)	2 Tbl Olive oil
1 1/4 Cup Warm water (110° F.)	3 1/2 Cups Flour

Dissolve the yeast and sugar in the 1/3 cup warm water. Let it proof until puffy, about 10 minutes. Stir together the yeast mixture, remaining warm water, honey, salt, olive oil and 1 cup of the flour in a large mixing bowl. Whisk until blended. Add remaining flour, a little at a time. Turn out the dough onto a floured board and let rest for 5 to 10 minutes while you wash the bowl and rub it with a few teaspoons of olive oil. Then knead dough for 3 minutes. Place dough in bowl and turn to coat it well with the olive oil. Let rise for about 1 hour, or until doubled in bulk. Punch down dough. At this point you may form the pizzas, or refrigerate the dough for several hours, well wrapped in plastic so it won't dry out. (Although a refrigerator rest is not necessary, it makes the dough easier to handle.) Makes enough dough for two 12-inch pizzas, or two 10-inch thick-crust pizzas.

This one is great with huckleberries too (if you're lucky enough to find them).

2 1/2 Cup Flour	2 Egg
1 1/2 Tsp Baking Powder	1 Cup Buttermilk
1/2 Tsp Baking Soda	4 Oz Butter
3/4 Cup Sugar	1 1/2 Cup Blueberries
1/4 Tsp Salt

Sift dry ingredients together in a large bowl. In another bowl, whisk eggs, buttermilk and butter that has been melted and browned slightly. Make a well in dry ingredients and pour in liquid ingredients, mixing quickly. Fold in blueberries. Spoon batter into greased muffin cups and bake at 400 degrees F for 20 -30 minutes until golden brown.

Per Muffin: 122 Cal (33% from Fat, 8% from Protein, 59% from Carb); 2 g Protein; 5 g Tot Fat; 3 g Sat Fat; 1 g Mono Fat; 18 g Carb; 1 g Fiber; 35 mg Calcium; 1 mg Iron; 138 mg Sodium; 31 mg Cholesterol

Easy & Delicious Recipes from Egg Beaters

2 Cups Flour	1/3 Cup Margarine (divided), Melted
1/3 Cup Sugar	3/4 Cup Blueberries (Fresh Or
1 Tbl Baking Powder	-Frozen)
1/2 Tsp Lemon Peel, Grated	----- Cinnamon Topping -----
1/4 Cup Egg Substitute	2 Tbl Sugar
1 Cup Skim Milk	1/4 Tsp Cinnamon

Mix flour, sugar, baking powder and lemon peel in large bowl; set aside. Blend egg beaters, milk and 1/3 cup melted spread. Stir into dry ingredients just until blended; gently stir in blueberries. Fill 12 greased 2 1/2 inch muffin pan cups. Bake at 400 degrees F for 15 to 18 minutes or until done. Dip tops of warm muffins in remaining melted spread, then in cinnamon topping. Serve warm.

Per Muffin: 169 Cal (29% from Fat, 9% from Protein, 62% from Carb); 4 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 2 g Poly Fat; 26 g Carb; 1 g Fiber; 203 mg Sodium; 0 mg Cholesterol; AccuPoints = 3.7; Exchanges = 1 Starch - 1 Fat

1 1/2 Tsp Dry Yeast	1/2 Cup Raisins
2 1/3 Cups Bread Flour	2 Tbl Caraway Seeds
1 Tbl Sugar	1 Tsp Baking Soda
1 Tsp Salt	1 Cup Buttermilk
1 Tbl Butter

Place all dry ingredients (yeast first) into the bread machine. Pour buttermilk over the top and bake in BAKE (LIGHT) mode.

Per Loaf: 1712 Cal (11% from Fat, 12% from Protein, 76% from Carb); 54 g Protein; 22 g Tot Fat; 10 g Sat Fat; 6 g Mono Fat; 3 g Poly Fat; 330 g Carb; 17 g Fiber; 1721 mg Sodium; 41 mg Cholesterol; AccuPoints = 35.2; Exchanges = 14½ Starch - 4½ Fruit - 1 Milk - ½ Other Carb - 1 Veg - 2 Fat

According to Evelyn, there's nothing glorious about mornings!

2 Cup Flour	1 Apple, Green Grated
1/2 Cup Raisins	1/2 Cup Almonds, Sliced
1 Cup Sugar	1/2 Cup Sweet Shredded Coconut
2 Tsp Baking Soda	3 Eggs
2 Tsp Cinnamon	2/3 Cup Vegetable Oil
1/2 Tsp Salt	2 Tsp Vanilla
2 Carrots, Grated

Soak raisins in hot water to cover for 30 minutes; drain thoroughly. Preheat oven to 350. Mix flour, sugar, soda, cinnamon & salt in bowl. Stir in raisins, carrots, apple, almonds & coconut. Beat eggs with oil & vanilla to blend. Stir into flour mixture until just combined. Divide into muffin cups. Bake until golden brown & tested, 20 - 22 minutes. Cool 5 minutes before removing from pan.

Per Serving: 351 Cal (45% from Fat, 6% from Protein, 49% from Carb); 6 g Protein; 18 g Tot Fat; 3 g Sat Fat; 8 g Poly Fat; 43 g Carb; 2 g Fiber; 339 mg Sodium; 62 mg Cholesterol

2 Cup Flour	2 Tbl Salad oil
2 Tsp Baking powder	1/2 Cup Tomatoes, Chopped
1 Tsp Oregano	1/2 Cup Pepperoni, Finely Chopped
1 Tsp Basil	2 1/4 Oz Black Olives, Sliced ripe
3/4 Cup Nonfat milk	3/4 Cup Mozzarella Cheese, Shredded
1 Large Egg

In a bowl, mix flour, baking powder, basil and oregano. Add milk, egg and 2 Tbl. oil; stir to moisten. Add tomatoes, pepperoni, olives and 1/2 the cheese; mix well. Divide batter equally among 10 oiled muffin cups (2-2 1/2"); top with remaining cheese. Bake in 350°F oven until muffins are well browned - 30 to 35 minutes. Let stand about 5 minutes, then remove from pan. Serve warm or cool. If making ahead, let cool; store at room temperature up to 1 day.

Per Serving: 157 Cal (36% from Fat, 16% from Protein, 47% from Carb); 6 g Protein; 6 g Tot Fat; 2 g Sat Fat; 0.5 g Poly Fat; 18 g Carb; 1 g Fiber; 146 mg Calcium; 261 mg Sodium; 28 mg Cholesterol

1 Medium Potato	6 Flour Tortillas
1 Lb Italian Sausage	1 Cup Jack Cheese, Shredded
1 Small Onion, Chopped	Tomato
1 Tsp Chili Powder	Salsa
1/4 Tsp Cayenne Pepper	Sour Cream
2 Eggs

Cook potato in boiling water 35 minutes until tender (I cooked mine in the microwave) When cool, peel and cut into cubes. Brown sausage in frying pan (I used the wok), add chopped onion, chili powder and cayenne pepper. Cook for 10 minutes. Drain and discard fat. Add cubed, cooked potato. Beat eggs and add to pan. Stir until eggs are set. Spoon mixture into center of warmed tortilla, top with shredded cheese, and roll up tortilla to enclose mixture. For an authentic Mexican touch, serve topped with tomato, sour cream and salsa.

Per Serving: 505 Cal (62% from Fat, 18% from Protein, 20% from Carb); 22 g Protein; 35 g Tot Fat; 14 g Sat Fat; 15 g Mono Fat; 25 g Carb; 2 g Fiber; 234 mg Calcium; 3 mg Iron; 854 mg Sodium; 159 mg Cholesterol

4 Tbl Butter	1 Can Diced Green Chilies (4 Oz)
24 Oz Frozen Hash Browns	1 Cup Swiss Cheese, Grated
1 Cup Half And Half	1 Cup Cheddar Cheese, Grated
4 Eggs	6 Slices Bacon, Cooked & Crumbled
1 Tsp Salt

In a 9x13 pan, melt butter in oven and add hash browns. Cook at 350 degrees for 20 minutes. Mix all remaining ingredients and pour over potatoes and cook for 30 more minutes at 350 degrees.

Per Serving: 637 Cal (63% from Fat, 14% from Protein, 22% from Carb); 23 g Protein; 46 g Tot Fat; 24 g Sat Fat; 16 g Mono Fat; 36 g Carb; 3 g Fiber; 458 mg Calcium; 3 mg Iron; 945 mg Sodium; 249 mg Cholesterol; AccuPoints = 16.0

-----Crust-----	-----Topping-----
1 1/2 Cup Chocolate wafer crumbs	4 1/2 Cup Small pieces of
1/4 Cup Butter	-snack-sized
-----Filling-----	-Snickers candy bars
1 1/2 Lb Cream cheese	-----Fudge Sauce-----
1 Cup Sugar	2 Oz Unsweetened chocolate
4 Eggs	3/4 Cup Sugar
1 Tbl Vanilla	1/3 Cup Boiling water
1 Cup Heavy cream	2 Tbl Butter
1 1/2 Cup Small pieces of	3 Tbl Light corn syrup
-snack-sized	-----Garnish-----
-Snickers candy bars	Whipped Cream

1. To make crust, combine wafer crumbs and butter.
2. Press into the bottom and up the sides of a 9 1/2" springform pan. Set aside.
3. Preheat oven to 325 F.
4. To make filling, with an electric mixer set on medium speed, combine cream cheese and sugar, beating until smooth.
5. Add eggs, one at a time.
6. Add vanilla and heavy cream. Beat at medium speed for 5 minutes.
7. Fold in Snickers candy bar pieces.
8. Pour filling into crust and bake for 1 hour and 20 minutes, or until cheesecake is almost set in center.
9. Remove from oven and let cool on a wire rack for 1 to 2 hours.
10. Top cooled cheesecake with Snickers candy bar pieces and chill for 4 to 6 hours.
11. To make fudge sauce, combine chocolate and butter in a heavy saucepan and cook over low heat, stirring gently, until mixture has melted.
12. Stir in boiling water, sugar, and light corn syrup, mixing until smooth.
13. Increase heat to medium and stir until mixture starts to boil.
14. Reduce heat and let simmer for 5 minutes without stirring.
15. Remove from heat and let cool for 15 to 20 minutes. Drizzle over chilled cheesecake just before serving.
16. Garnish with whipped cream.

Per Serving: 1401 Cal (63% from Fat, 6% from Protein, 30% from Carb); 22 g Protein; 101 g Tot Fat; 61 g Sat Fat; 4 g Poly Fat; 110 g Carb; 2 g Fiber; 785 mg Sodium; 521 mg Cholesterol

¼ Cup Green Onions, Sliced	1 Lb ground Beef
3 Cups Rice, Cooked	1 Tomato, Sliced
¼ Tsp Garlic Powder	3 Medium Zucchini, Sliced
1 Cup Sour Cream	1 Can Diced Green Chiles (4 Oz)
2 Tsp Chili Powder	To Taste Salt & Pepper
2 Cups Cheese, Shredded

Sauté beef,zucchini,onion,salt, garlic powder and chili powder in a lightly greased skillet until meat is no longer pink, and vegetables are tender-crisp. Stir frequently; add green chilies, rice, sour cream and 1 cup of the cheese. Turn into a greased shallow 2 quart casserole. Arrange tomato slices on top. Season with salt and pepper, and top with remaining cheese. Bake at 350 degrees 25 to 30 minutes or until cheese browns.

Per Serving: 834 Cal (58% from Fat, 24% from Protein, 18% from Carb); 50 g Protein; 53 g Tot Fat; 29 g Sat Fat; 18 g Mono Fat; 2 g Poly Fat; 37 g Carb; 1 g Fiber; 538 mg Sodium; 186 mg Cholesterol; AccuPoints = 20.9; Exchanges = 2 Starch - 1½ Milk - 6½ Lean Meat - 11½ Fat

------ TOMATO SAUCE -----	1/2 Tsp Cinnamon, ground
4 Small Tomatoes, peeled	1/2 Tsp Cloves, ground
1 Small Onion	8 California Chilies, roast & peel
2 Garlic clove	6 Oz Monterey Jack Cheese
2 Tbl Oil, vegetable	Oil, for frying
3/4 Cup Chicken broth	4 Eggs, separated
1 Tsp Salt	3/4 Cup Flour, all purpose
2 Small California Chilies

Tomato Sauce: Combine tomatoes, onion and garlic in blender or food processor; puree. Heat oil in a medium saucepan, add tomato mixture. Cook 10 minutes, stirring occasionally. Add broth, salt, chiles, cloves and cinnamon. Simmer gently 15 minutes. Turn off heat and cover to keep warm while preparing the rest of the dish.

Cut as small a slit as possible in one side of each chile to remove seeds. Leave stems on. Pat chiles dry with paper towels.

Cut cheese into long thin sticks, one for each chile. Place one stick in each chile, using more if chiles are large. If chiles are loose and open, wrap around cheese and fasten with wooden picks.

Pour oil 1/4" deep into large skillet. Heat oil to 365°F. Beat egg whites in a medium bowl until stiff. Beat egg yolks lightly in a small bowl and add all at once to beaten egg whites. Fold lightly but thoroughly. Roll chiles in flour, then dip in egg mixture to coat. Fry in hot oil until golden brown, turning with a spatula. Drain on paper towels. Serve immediately topped with tomato sauce.

Per Serving: 570 Cal (46% from Fat, 19% from Protein, 35% from Carb); 28 g Protein; 30 g Tot Fat; 11 g Sat Fat; 8 g Mono Fat; 53 g Carb; 13 g Fiber; 400 mg Calcium; 8 mg Iron; 1070 mg Sodium; 284 mg Cholesterol

1 Can Vegetable Soup, Condensed	1 Tb Worcestershire Sauce
1 Lb Ground Beef	1 Pint Sour Cream, Light
1 Pkg Onion Soup	1 Pkg Biscuits, Canned Refrigerator

Brown ground beef. Mix in the onion soup and worcestershire sauce, then mix in the vegetable soup and sour cream. Cover with biscuits and bake about 15 minutes at 350 until biscuits are browned. Note: May use Bisquick biscuit recipe in place of refrigerator biscuits.

Per Serving: 404 Cal (63% from Fat, 26% from Protein, 11% from Carb); 26 g Protein; 28 g Tot Fat; 14 g Sat Fat; 10 g Mono Fat; 1 g Poly Fat; 11 g Carb; 1 g Fiber; 899 mg Sodium; 127 mg Cholesterol; AccuPoints = 10.2; Exchanges = 1½ Veg - 3 Lean Meat - 4 Fat

1 1/2 Lb Ground Beef	1 Beef Bouillon Cube
2 Lb Potatoes, Scrubbed And Slices	1/2 Cup Hot Water
-1/4" Thick	1 Can Tomatoes (14 Oz), Undrained,
1/2 Large Onion, Sliced	-Cut Up
1 Tsp Salt	1/2 Tbl Chopped Parsley
1 Tsp Black Pepper, Fresh Ground

In a dutch oven, layer half the meat, potatoes and onion. Sprinkle with half of the salt and pepper. Repeat. Dissolve bouillon in water; pour over all. Top with tomatoes. Cover and cook over medium heat for 45-50 minutes or until potatoes are tender. Garnish with parsley.

Per Serving: 540 Cal (37% from Fat, 32% from Protein, 31% from Carb); 42 g Protein; 22 g Tot Fat; 9 g Sat Fat; 10 g Mono Fat; 1 g Poly Fat; 42 g Carb; 5 g Fiber; 690 mg Sodium; 127 mg Cholesterol; AccuPoints = 11.9; Exchanges = 8 Veg - 5½ Lean Meat - 1 Fat

½ Lb Lean Ground Beef	½ Tsp Salt
½ Cup Spaghetti Sauce	1 Cup Mozzarella (4 Oz), Grated
1/3 Cup Ricotta Cheese	½ Cup Bisquick
3 Tbl Parmesan, Grated	1 Cup Skim Milk
1 Tbl Skim Milk	3/4 Cup Egg Substitute

Heat oven to 400°F. Grease a nine inch pie plate. Cook beef in a ten inch skillet over medium heat, stirring occasionally, until brown; drain. Stir in 1/2 cup spaghetti sauce; heat until bubbly. Stir together ricotta cheese, parmesan, 1 tbs milk and the salt. Spread half of the beef mixture in pie plate. Drop cheese mixture by spoonfuls onto the beef mixture. Sprinkle with 1/2 cup of the mozzarella cheese. Top with remaining beef mixture. Stir bisquick, 1 cup milk and the egg substitute until blended. Pour into pie plate. Bake 30-35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining 1/2 cup mozzarella cheese. Bake 2-3 minutes longer or until cheese is melted. Serve with heated spaghetti sauce, if desired. Cover and refrigerate any remaining pie.

Per Serving: 274 Cal (47% from Fat, 35% from Protein, 18% from Carb); 14 g Tot Fat; 6 g Sat Fat; 12 g Carb; 1 g Fiber; 306 mg Calcium; 682 mg Sodium; 50 mg Cholesterol; AccuPoints = 6.5

1 Lb Lean Ground Beef	1 Tsp Worcestershire Sauce
½ Cup Onion, Chopped	½ Tsp Pepper
½ Cup Celery, Chopped	4 Medium Potatoes, Peeled And
2 Tbl Celery Leaves, Chopped	-Thinly Sliced
1 Can Mushroom Soup (10.5 Oz)	1 Tsp Salt, Optional
½ Cup Skim Milk

In a skillet, cook beef, onion, celery and celery leaves over medium heat until meat is no longer pink and vegetables are tender. Drain. Remove from the heat, stir in soup. Milk, worcestershire sauce and pepper. Place half of the potatoes in a 2 quart baking dish, sprayed with cooking spray. Sprinkle with salt, if desired. Top with half of the beef mixture. Repeat layers. Cover and bake at 400 degrees for 1 hour and 10 minutes or until the potatoes are tender.

Per Serving: 506 Cal (44% from Fat, 27% from Protein, 29% from Carb); 25 g Tot Fat; 9 g Sat Fat; 37 g Carb; 3 g Fiber; 94 mg Calcium; 1235 mg Sodium; 93 mg Cholesterol; AccuPoints = 11.5

1 Large Onion (8 Oz), Chopped	2 Tbl Tomato Paste
2 Garlic Cloves, Minced	Vegetable Cooking Spray
1 Carrot (3 Oz), Shredded	-----Topping-----
½ Lb Mushrooms, Cleaned And Sliced	1 Lb Potatoes, Peeled And Cut Into
1 Lb Ground Beef	-Chunks
1 Tsp Dried Oregano	4 Tbl Skim Milk
½ Tsp Dried Thyme	½ Tsp Salt (Optional)
½ Tsp Ground Cumin	2 Tbl Jalapeño Peppers, Minced
¼ Tsp Freshly Ground Pepper	1 Tbl Fresh Cilantro
1 Tbl All Purpose Flour	1 Tbl Scallion, Minced
1 Cup Beef Broth	¼ Tsp Paprika
1/3 Cup Red Wine	3 Tbl Jack Cheese, Shredded

In a large nonstick skillet, saut onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes. Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat. Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth, wine, and tomato paste. Stir until well combined. Line a 2-quart (2 l) casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray. Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping. Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. Drain. Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using), minced jalapeo chiles, cilantro, and scallion. Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika and cheese. 8. Cover the casserole and freeze until solid. Lift the food out of the casserole (the foil will adhere), wrap securely in the foil, then slip the package into a self-sealing plastic freezer bag or overwrap in additional foil or freezer paper. Label with the casserole name and the date. Use within 3 months. When ready to bake, unwrap the casserole and place back in the casserole dish to bake. Defrost completely. Then bake at 375f (190c) for 40 to 45 minutes, until golden and bubbly. (since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) serve hot.

Per serving: 226 calories (25% calories from fat), 17 g protein, 6 g total fat (2.7 g saturated fat), 23 g carbohydrate, 3 g dietary fiber, 41 mg cholesterol, 105 mg sodium

exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch), 1 vegetable

2 Lbs Round Steak	1 1/4 Cups Guinness
1 Tbl Flour	8 Slices Bacon
1 Tsp Brown Sugar	3 Oz Lard
1 Tbl Raisins (Optional)	Parsley Parsley, Chopped
5 Onions	Recipe Of Short Pastry*

*For double-crust pie in deep pie dish. -- Cut the steak into bite sized cubes, roll in seasoned flour, and brown in the lard with the bacon, chopped small.

Place the meat in a casserole, peel and chop the onions, and fry until golden before adding them to the meat. Add the raisins (if wanted) and brown sugar, pour in the Guinness, cover tightly and simmer over a low heat or in a very moderate oven (325-350F) for 2 1/2 hours. Stir occasionally, and add a little more Guinness or water if the rich brown gravy gets too thick. Meanwhile, line a deep pie dish with half the pie crust: bake it blind: then add the Guinness/beef mixture from the casserole, cover with the top layer of pie crust, and bake until finished, probably about 10 more minutes. Variation: for the brown sugar, substitute 3 T honey.

Per Serving: 829 Cal (51% from Fat, 39% from Protein, 10% from Carb); 78 g Protein; 45 g Tot Fat; 16 g Sat Fat; 20 g Mono Fat; 20 g Carb; 3 g Fiber; 48 mg Calcium; 9 mg Iron; 327 mg Sodium; 249 mg Cholesterol

Source: Am. Diabetes Assoc. Family Cookbook Vol 1, 1987 Shared but not tested by Elizabeth Rodier Nov 93

2 Pkg Frozen Broccoli (10 Oz)	-Oz)
2 Cup Turkey, Cooked & Diced	1/2 Cup Skim milk
1 Can Cream Of Mushroom Soup (10	1/2 Cup Cheddar Cheese, Grated

Preheat oven to 375° F. Cook broccoli according to package directions. Layer in 12 x 8 inch baking dish. Spread turkey evenly on top. Combine soup with milk, mix until smooth and pour over turkey. Sprinkle grated cheese on top. Bake for 30 minutes. Let stand 5 minutes before serving.

Per Serving: 241 Cal (53% from Fat, 32% from Protein, 16% from Carb); 20 g Protein; 14 g Tot Fat; 5 g Sat Fat; 4 g Mono Fat; 4 g Poly Fat; 10 g Carb; 3 g Fiber; 180 mg Calcium; 466 mg Sodium; 55 mg Cholesterol

10 Oz Broccoli, Frozen	1/2 Cup Mayonnaise
1/3 Cup Vidalia Onions, Chopped	1 Cup Water
1/2 Cup Mushrooms, Sliced	1 Cup Rice, Cooked
2 Tsp Oil	6 Chicken Breast, Boned & Skinned
1 Cup Cheddar Cheese, Grated	3 Tsp Oil
2 Large Eggs, Slightly Beaten	1 Tbl Paprika

Cook broccoli according to directions. Drain and set aside. Sauté onions and mushrooms in 2 T. of oil until limp. Drain and combine with broccoli. Set aside. Combine cheese, eggs, mayonnaise, water and rice. Set aside. Brown chicken breasts in 3 T. of oil. To Assemble: Combine broccoli mixture with cheese mixture and pour into greased, shallow baking pan. Place chicken breasts on top and sprinkle with paprika. Bake uncovered in a 350 oven for 45 minutes. NOTE- You may cut fat and cholesterol from this recipe with the following substitutions: light skim milk cheese for cheddar, 4 oz. of egg substitute for the 2 eggs, light mayonnaise for regular mayonnaise and non-fat cooking spray for browning chicken.

Per Serving: 623 Cal (45% from Fat, 43% from Protein, 12% from Carb); 66 g Protein; 31 g Tot Fat; 9 g Sat Fat; 9 g Mono Fat; 11 g Poly Fat; 18 g Carb; 2 g Fiber; 227 mg Calcium; 434 mg Sodium; 253 mg Cholesterol

1 Lb Ground Beef	2/3 Cup Ketchup
4 Ounces Elbow Macaroni, Uncooked	1/2 Cup Cheddar Cheese, Shredded
1 Can Cream Of Mushroom Soup (12	1/4 Cup Green Pepper, Chopped
-Oz), Condensed	2 Tbl Onion
3/4 Cup Milk	1 Tsp Salt

Heat oven to 350 degrees. Cook and stir meat until brown. Drain off fat. Cook macaroni as directed on package; drain. In ungreased 2-quart casserole, mix all ingredients. Cover; bake 40 minutes. Uncover; sprinkle with crushed potato chips if desired and bake 5 minutes longer.

Per Serving: 629 Cal (45% from Fat, 28% from Protein, 27% from Carb); 43 g Protein; 32 g Tot Fat; 13 g Sat Fat; 11 g Mono Fat; 4 g Poly Fat; 42 g Carb; 2 g Fiber; 231 mg Calcium; 1876 mg Sodium; 127 mg Cholesterol

2 1/4 Cups Flour	-Temperature)
1 Tsp Baking Soda	1/2 Cups Granulated Sugar
1/4 Tsp Salt	1/3 Cups Corn Syrup (Light-Colored)
3/4 Cups Brown Sugar, Packed	1 1/4 Cups Semisweet Chocolate
2 Tbl Butter	-Chips
1 Tsp Vanilla Extract	Cooking Spray
4 Large Egg Whites (At Room

Preheat oven to 375. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking soda, and salt. Beat brown sugar, butter, and vanilla extract at medium speed of a mixer until well-blended (about 5 minutes). Beat egg whites until foamy using clean, dry beaters. Gradually add granulated sugar, 1 tablespoon at a time; beat until soft peaks form. Add corn syrup; beat until stiff peaks form. Fold brown sugar mixture into egg white mixture. Add flour mixture; stir Drop by level tablespoons 1 inch apart onto baking sheets coated with cooking spray. Bake at 375 for 10 minutes or until golden. Remove from oven, and let stand 5 minutes. Remove cookies from pans, and cool on wire racks. Store loosely covered.

Per Serving: 77 Cal (22% from Fat, 5% from Protein, 73% from Carb); 1 g Protein; 2 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 15 g Carb; 0 g Fiber; 6 mg Calcium; 0 mg Iron; 53 mg Sodium; 1 mg Cholesterol

1 Cup Cooking Apples, Finely	1 Tbl Fresh Chives, Minced
-Chopped	4 Phyllo Dough Sheets
1 Tsp Lemon Juice	1 ½ Tbl Butter, Melted
¼ Cup Cheddar Cheese, Grated

In a small bowl, combine apples, lemon juice, cheddar cheese, and chives. Set aside. Preheat oven to 375' f. Cut each sheet of Phyllo in half lengthwise and into fourths crosswise, forming 32 6 x 4-inch squares. Lay 1 square of Phyllo on a sheet of waxed paper. Brush lightly with melted butter. Repeat with 2 more squares of Phyllo. Place 2 tablespoons of filling in center. Bring up opposite corners of square and pinch to form a "kiss". Repeat with remaining Phyllo. (you should have 8 filled pastries) transfer to lightly buttered baking sheet. Bake for 15 to 20 minutes, or until golden brown. Serve warm.

Per Serving: 72 Cal (51% from Fat, 10% from Protein, 39% from Carb); 2 g Protein; 4 g Tot Fat; 2 g Sat Fat; 1 g Mono Fat; 7 g Carb; 0 g Fiber; 32 mg Calcium; 0 mg Iron; 93 mg Sodium; 10 mg Cholesterol; AccuPoints = 1.7

Note: Shells can be made ahead and frozen and filled as needed.

-----Pastry-----	-----Cream Filling-----
2 Cup Flour	2/3 Cup Sugar
1 Tsp Salt	1/2 Cup Flour
2 Tbl Sugar	1/8 Tsp Salt
2 Tbl Soft Butter, Cut Into Small	2 Cup Milk, Scalded
-Pieces	2 Eggs, Lightly Beaten
1 Egg, Beaten	1/2 Tsp Vanilla Extract
10 Tbl White Wine	1/4 Tsp Almond Extract
Oil For Frying	1 Lb Ricotta Cheese
5 -Inch Long X 1-Inch In Diameter	1/2 Cup Powdered Sugar
-Cannoli Forms Or Pieces Of	1/2 Cup Candied Fruit, Finely
-Dowel	-Chopped
.	1 Oz Semisweet Chocolate, Grated

Prepare pastry. Combine flour and salt in mixing bowl. Make well in center; add sugar, butter, and egg. Add wine; stir with fork until liquid is absorbed. Turn onto floured board; knead until smooth. Divide dough into 4 equal parts; roll on floured surface until 1/16 inch thick. Cut into 3 1/2-inch squares; roll squares diagonally onto forms, overlapping corners. Seal with a little water.
Heat 3/4 inch oil in heavy skillet to 375 degrees F; fry cannolis, 3 at a time, in hot oil. When light golden, remove from oil; slip off of forms as soon as cool enough to handle. Allow to cool completely.
Make filling. Combine sugar, flour and salt in top of double boiler. Slowly stir in scalded milk; cook over boiling water until mixture thickens. Combine 1 cup of mixture with eggs; beat well. Pour mixture back into double boiler; cook, stirring, 3 minutes. Cool; stir in flavoring. (Filling must be cold before adding ricotta.) Beat ricotta and powdered sugar until ricotta is smooth.
Fold in custard, fruit and chocolate. Fill cannoli with small spatula, carefully packing filling. Refrigerate until serving time.

Per Serving: 119.71 Cal (25.10% from Fat, 14.50% from Protein, 60.40% from Carb); 4.22 g Protein; 3.26 g Tot Fat; 1.79 g Sat Fat; 0.21 g Poly Fat; 17.61 g Carb; 0.34 g Fiber; 70.11 mg Calcium; 132.68 mg Sodium; 32.64 mg Cholesterol

8 Oz Salmon, Canned, Flaked	1/2 Tsp Dill, Crushed
-Drained	1/2 Cup Mayonnaise
1 Tbl Lemon Juice	1/4 Cup Whipping Cream
1/2 Tsp White Onion, Finely Diced

Mix the salmon with the lemon juice, onion, and dill. Blend in the mayonnaise and whipping cream. Cover and chill.

Makes about 1 1/2 cups of dip.

Suggested dippers: Broccoli, cauliflower, cucumber, potato skins.

From the San Francisco Chronicle, 4/23/93. Posted by Stephen Ceideberg; May 11 1993.

6 Medium Artichokes	½ Tsp Salt
2 Tbl Olive Oil	1 Tsp Black Pepper, Ground
3 Garlic Cloves, Peeled & Minced	1 Tbl Oregano, Chopped
3 Small Red Potatoes (About ½ Lb),	1 Tbl Chives, Minced
-Grated	1 Tsp Rosemary, Minced
8 Eggs, Well Beaten

This thick and sturdy herbed omelet lets the full flavor of fresh artichokes shine through. Boil artichokes until just tender. Remove leaves and discard. Cut hearts into 1/2- inch cubes. Heat the olive oil in a medium sized, heavy bottomed skillet over medium heat. Add the garlic and sauté until translucent, 2 to 3 minutes. Reduce heat slightly and add the artichoke cubes; sauté until tender, about 10 minutes, stirring often. Add the grated potatoes and cook for another 5 minutes. Add the eggs, salt, pepper and herbs. To set the eggs, let them cook for 2 or 3 minutes, without stirring, then lift the set edges and tilt the skillet slightly to let the uncooked egg run underneath. Repeat until the egg is set. Serve hot or cold, cut into wedges.

Per Serving: 445 Cal (25% from Fat, 16% from Protein, 59% from Carb); 19 g Protein; 13 g Tot Fat; 3 g Sat Fat; 2 g Poly Fat; 68 g Carb; 16 g Fiber; 439 mg Sodium; 329 mg Cholesterol

10 Oz Asparagus, Cut Into 1/3"	1/4 Tsp Pepper
-Pieces	4 Slices Bacon, Cut Into 1/2"
6 Eggs	-Pieces
1/3 Cup Parmesan Cheese, Finely	4 Scallions (White Parts Only),
-Grated	-Thinly Sliced
1/2 Tsp Salt

Steam the asparagus until crisp/tender, about 5 minutes and drain. Whisk the eggs, grated parmesan, salt and pepper in a large bowl to blend well. Sauté the bacon pieces in a heavy skillet over medium-high heat until golden brown, about 3 minutes. Add sliced scallions and sauté until they are translucent, about 3 minutes. Add cooked asparagus and sauté until heated through. Reduce heat to medium, spread the asparagus mixture in a single layer in the skillet. Pour the egg mixture over the asparagus. Cook until the eggs are softly set, tilting skillet and gently running a rubber spatula around the edge to allow uncooked egg to flow underneath, about 4 minutes. Tilt skillet and slide the omelet out onto a plate, folding in half. Cut omelet into wedges and serve.

Per Serving: 302 Cal (57% from Fat, 32% from Protein, 11% from Carb); 24 g Protein; 19 g Tot Fat; 7 g Sat Fat; 2 g Poly Fat; 9 g Carb; 3 g Fiber; 881 mg Sodium; 509 mg Cholesterol

3 Tbl Butter	Pinch White Pepper
3 Tbl Flour	2 Tbl Parmesan Cheese, Grated
1/2 Cup Milk	1 1/3 Cups Asparagus, Chopped
1/2 Cup Chicken Broth	-Cooked & Drained
4 Eggs, Separated	Pinch Cream Of Tartar
1 Tsp Salt

Melt butter in a saucepan over moderate heat. Blend in flour, slowly stir in milk & broth and heat, stirring until thickened. Beat egg yolks lightly, blend in a little of the hot sauce and then stir back into the pan; heat and stir over lowest heat for about 2 minutes. Off heat mix in salt, pepper, parmesan and asparagus. Lay a piece of waxed paper flat on the top and let it come to room temperature. (Can be prepared ahead of time, cover and refrigerate. Let it come to room temperature before proceeding.) Preheat oven to 350°F. Beat egg whites until frothy, add cream of tartar and continue beating until stiff but not dry. Fold whites into vegetable mixture and spoon into an ungreased soufflé dish. Bake uncovered on the center rack for 35-45 minutes, until puffy and browned. Serve at once.

Total Recipe: 941 Cal (63% from Fat, 22% from Protein, 16% from Carb); 51 g Protein; 66 g Tot Fat; 33 g Sat Fat; 5 g Poly Fat; 37 g Carb; 4 g Fiber; 4096 mg Sodium; 1100 mg Cholesterol

4 Slices Bacon	¾ Tsp Salt
2 Med Potatoes, Shredded	¼ Tsp Pepper
2 Tsp Green Onions (Tops), Sliced	4 Large Eggs
1 Tbl Parsley, Snipped	½ Cup Milk
1/8 Tsp Dried Thyme, Crushed

Fry the bacon in a heavy skillet over med-high heat until crisp. Remove the bacon and crumble. Pour off all but 2 tablespoons of the drippings. Return the skillet stove and reduce heat to low. Add the potatoes, onion, parsley, thyme, salt and pepper to the skillet, cover and cook until the potatoes are just tender (about 8 minutes) stirring occasionally. Beat together the eggs and milk then pour over the potato mixture. Cover and continue cooking until the mixture is set to your liking (about 10 minutes). Serve with sour cream and the bacon bits sprinkled over the top (a splash of tabasco will get your morning off on the right foot too!)

Per serving: 200 cal (44% from fat, 24% from protein, 33% from carb); 12 g protein; 10 g tot fat; 3 g sat fat; 4 g mono fat; 1 g poly fat; 16 g carb; 1 g fiber; 208 mg sodium; 254 mg cholesterol; accupoints = 4.5; exchanges = 1 starch - 1 lean meat - 3 fat

1 3/4 Cups Sugar	2 Tsp Vanilla
8 Eggs	Brandy Or Rum
2 Cans Evaporated Milk (13 Oz)

1. Place 1 cup sugar in a deep pan in which the custard is to be baked and place over heat. Stir constantly until the sugar melts and turns golden. Tip the pan around until it is entirely coated with caramel. Let cool. 2. Beat eggs; add milk, remaining sugar and vanilla. Mix well. Strain into the caramel-coated pan, cover and place pan in a large pan containing hot water up to about 1inch from the top of the flan pan. 3. Bake at 350 degrees 1 hour. Cool custard, then refrigerate. 4. Before unmolding, check to see that the caramel isn't hardened so that it will interfere with unmolding. The flan should move around easily as you tip the mold. If it doesn't, dip the mold in a pan of warm water for about 5 minutes, then test again. When ready to serve, turn out on platter, pour brandy or rum over the flan, ignite with a taper, and take to the table flaming.

Per Serving: 382 Cal (30% from Fat, 14% from Protein, 56% from Carb); 14 g Protein; 13 g Tot Fat; 6 g Sat Fat; 4 g Mono Fat; 1 g Poly Fat; 54 g Carb; 0 g Fiber; 171 mg Sodium; 273 mg Cholesterol; AccuPoints = 8.7; Exchanges = 1½ Milk - 2 Other Carb - 1 Lean Meat - 2 Fat

1 Pkg Bacon (16 Oz), Cooked &	2/3 Cup Mayonnaise
-Crumbled	1 Tomato, Thinly Sliced
1 Pizza Shell (Or 4 Mini Shells)	1 Cup Lettuce, Shredded
1 Cup Mozzarella, Shredded

Preheat oven to 425°F. Cook bacon according to the package directions and crumble. Spread mayonnaise on top of the pizza shell (I used a Boboli shell). Sprinkle with cheese and crumbled bacon. Layer on the tomato slices and bake for 10 to 15 minutes or until the cheese is melted. Sprinkle lettuce over the top before serving.

Per Serving: 1015 Cal (88% from Fat, 7% from Protein, 5% from Carb); 19 g Protein; 99 g Tot Fat; 31 g Sat Fat; 23 g Poly Fat; 11 g Carb; 1 g Fiber; 1270 mg Sodium; 114 mg Cholesterol

2 Tsp Vegetable Oil, Divided	1/3 Cup Cilantro, Chopped
2 Cups Onion, Sliced	1/4 Tsp Salt
1 Cup Yellow Pepper, Cut Into	1/8 Tsp Black Pepper
-Strips	12 Oz Chicken Breast (Boneless),
1 Cup Red Pepper, Cut Into Strips	-Cut Into 2×1/4-Inch Strips
1 Cup Green Pepper, Cut Into Strips	4 (8-Inch) Flour Tortillas
1/4 Cup Jalapeño Pepper (About 2	2 Tbl Light Cream Cheese With
-Peppers), Thinly Sliced Seeded	-Garlic And Spice

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and jalapeo; stir-fry 12 minutes or until crisp-tender. Remove bell pepper mixture from skillet; stir in cilantro, salt, and black pepper. Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 3 minutes or until done. Return pepper mixture to skillet; cook 1 minute or until thoroughly heated. Heat tortillas according to package directions. Spread 1 1/2 teaspoons of cream cheese over each tortilla. Divide chicken mixture evenly among tortillas; roll up.

Per Serving: 290 Cal (26% from Fat, 34% from Protein, 40% from Carb); 25 g Protein; 8 g Tot Fat; 3 g Sat Fat; 3 g Mono Fat; 2 g Poly Fat; 29 g Carb; 4 g Fiber; 231 mg Sodium; 57 mg Cholesterol; AccuPoints = 5.7; Exchanges = 1 Starch - 2½ Veg - 3 Lean Meat

1 1/2 Lb Ground Beef	3/4 Cup Milk
1 Large Onion, Chopped	1 Pkg Flour Tortillas
1 Can Cream Of Mushroom Soup	1/2 Lb Cheddar Cheese, Grated
1 Can Cream Of Chicken Soup	1/2 Lb Monterey Jack Cheese, Grated
1 Can Green Chilies (4 Oz), Chopped	1 Pint Sour Cream
1 Can Enchilada Sauce

Brown meat and chopped onion in a skillet and season with salt and pepper to taste. Add soups, green chilies, enchilada sauce and milk. Line a 9x13 inch pan with 6 tortillas and top with half the meat mixture and half the cheeses. Repeat layers. Bake at 350 degrees for 40 minutes; cool slightly and cut into squares to serve. Top each square with a dab of sour cream.

Per Serving: 871 Cal (59% from Fat, 21% from Protein, 20% from Carb); 47 g Protein; 57 g Tot Fat; 27 g Sat Fat; 19 g Mono Fat; 44 g Carb; 6 g Fiber; 661 mg Calcium; 8 mg Iron; 2050 mg Sodium; 154 mg Cholesterol

From Israel

1 Cup Plain Yogurt	3 Tbl Flour
1 Cup Fresh Cilantro (divided),	2 Tsp Ground Cumin
-Chopped	1 Egg
1 Cup Onion (divided), Chopped	----- For Frying -----
5 Large Garlic Cloves (divided),	½ Cup Flour
-Minced	3 Tbl Olive Oil
1 Tbl Fresh Lemon Juice	----- To Serve -----
½ Tsp Cayenne (divided)	4 Pita Bread (top 1/3 Cut Off),
----- Falafel -----	-Warm
2 Cans Garbanzo Beans (15 Oz)	8 Slices Tomatoes
(A.K.A. Chickpeas)	4 Lettuce Leaves

Whisk the yogurt, ½ cup cilantro, ¼ cup onion, 1 clove of garlic and ¼ tsp of cayenne in a medium bowl to blend. Season to taste with salt and pepper. Refrigerate until ready to serve.

Blend the garbanzo beans, 3 tbl flour, cumin, remaining ½ cup cilantro, 4 garlic cloves and remaining ¼ tsp cayenne in a food processor until almost smooth. Add egg and remaining ¼ cup onion and blend, using on/off turns, until the onion is finely chopped. Transfer the mixture to a bowl and sprinkle with salt and pepper. Shape the mixture into ½ inch patties. Turn the patties in the ½ cup flour to coat both sides.

Pour the oil into a large heavy skillet to coat the bottom and place over med-high heat. Add the patties and cook until crisp and golden, about 8 minutes per side. Open the pita bread and slide in a patty. Add sliced tomato and lettuce and spoon in some yogurt sauce to serve.

Per Serving: 752 Cal (21% from Fat, 14% from Protein, 65% from Carb); 27 g Protein; 18 g Tot Fat; 3 g Sat Fat; 9 g Mono Fat; 125 g Carb; 17 g Fiber; 291 mg Calcium; 8 mg Iron; 1084 mg Sodium; 57 mg Cholesterol

1 Lb Ground beef	3 Eggs
1/2 Cup Onion, chopped	1 Cup Cheddar cheese, shredded
2 Pkg Taco Seasoning, dry	1/4 Lettuce, shredded
3/4 Cup Bisquick	1 Tomato, diced
1 1/4 Cup Milk	1/4 Cup Ripe olives, sliced

Preheat oven to 400°F. Grease pie plate, 10x1 1/2", or square baking dish, 8x8". Cook and stir the ground beef and onion in 10" skillet until beef is brown; drain. Stir in seasoning mix; spoon into pie plate. Beat baking mix, milk and eggs about 1 minute with wire whisk or hand beater or til almost smooth. Pour into pie plate. Bake about 25 min. or til knife inserted in center comes out clean. Sprinkle with cheese. Bake about 2 min. longer or til cheese is melted. Cool 5 min. Garnish with lettuce, tomato and olives. FOR 1/2 RECIPE; Use 1 qt square or round casserole. Decrease beat time to 10 sec. in blender or 30 sec. with wire whisk or hand beater. Increase bake time to 30-35 min.

Per Serving: 482 Cal (51% from Fat, 30% from Protein, 19% from Carb); 35 g Protein; 26 g Tot Fat; 12 g Sat Fat; 10 g Mono Fat; 22 g Carb; 2 g Fiber; 293 mg Calcium; 4 mg Iron; 1361 mg Sodium; 221 mg Cholesterol; AccuPoints = 11.4

Makes A Thin Crispy Crust. Makes 2-12in. Thin; 1 Thick;16 Rolls; 16 Pretzels

1 Cup Beer	1 Tbl Salt
1 Tbl Butter	2 1/2 Cups All Purpose Flour
2 Tbl Sugar	1 Pkg Dry Yeast (2 Tbl)

Add all ingredients in order as listed into bread machine; select "dough" setting. Push start. Set oven at 400-450 degrees preheated with pizza stone. Bake until browned around the edges and bubbly.

Per Serving: 287 Cal (10% from Fat, 10% from Protein, 81% from Carb); 7 g Protein; 3 g Tot Fat; 2 g Sat Fat; 1 g Mono Fat; 54 g Carb; 2 g Fiber; 13 mg Calcium; 3 mg Iron; 1442 mg Sodium; 6 mg Cholesterol

1/4 Cup Butter	1 Tsp Salt
2 Lb Round Steak, Cubed	1/4 Tsp Oregano
1 1/2 Cup Zucchini, Sliced Thinly	1/4 Tsp Cumin
3 Cup Corn	1 Cup Cheddar cheese, shredded
1 Can Green Chiles (4 Oz), Diced	1/4 Cup Cilantro, Chopped
5 Cloves Garlic, Minced

In a large skillet, melt butter. Brown meat, a few pieces at a time. Remove from skillet as they brown. Sauté zucchini in skillet 7-10 minutes. Return meat and add corn, chilies, garlic, salt, oregano and cumin. Simmer, stirring occassionally, about 12-15 minutes or until meat is tender. Stir in cheese until melted. Garnish with chopped cilantro and serve.

Per Serving: 600 Cal (55% from Fat, 33% from Protein, 12% from Carb); 49 g Protein; 37 g Tot Fat; 17 g Sat Fat; 14 g Mono Fat; 18 g Carb; 2 g Fiber; 188 mg Calcium; 6 mg Iron; 1104 mg Sodium; 163 mg Cholesterol

2 Cup Chicken Broth	2 Clove Garlic, Minced
1/4 Cup Corn Starch	1/2 Cup Carrot, Sliced
3 Tablespoon Soy Sauce	1/2 Cup Pepper Red Or Green, Cut
1/2 Tsp Ground Ginger	-In 1/2" Pieces
1 Pound Boneless-Skinless Chicken	1 Cup Snow Peas
-Breast, Cut Into 1/4" Strips	1 Cup Broccoli, Flowerettes

In a skillet, heat 3 Tbsp. of broth. Meanwhile, combine the cornstarch, soy sauce, ginger and remaining broth until smooth. Set this aside.
Stiry-fry chicken in the skillet over medium heat until cooked through, about 5 minutes. Remove chicken from skillet and set aside.
Add garlic, and vegetables to skillet. Stir-fry for 4-5 minutes or until vegetables are tender. Stir broth mixture and add to skillet. Add chicken
to skillet. Cook for 3-5 minutes until mixed well.

Per Serving: 116 Cal (19% from Fat, 33% from Protein, 47% from Carb); 10 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 14 g Carb; 2 g Fiber; 46 mg Calcium; 2 mg Iron; 1522 mg Sodium; 17 mg Cholesterol; AccuPoints = 2.1

4 Cups Tater Tots	1 Can Nacho Cheese Soup (11 Oz)
1 Lb Lean Ground Beef	Salsa (Optional)
1 Pkg Taco Seasoning (1 1/4 Oz)	Sour Cream (Optional)
1 Can Corn (15 1/4 Oz)

Preheat oven to 375°F. In a medium skillet, cook the beef over medium high heat until browned. Drain off fat. Stir in the taco seasoning mix (add water as directed on the seasoning pkg). Spoon mixture into an ungreased 2 qt casserole. Spoon the corn over the beef mixture, then spread undiluted soup over the corn. Arrange tater tots in a single layer on top of the soup. Bake for 40-50 minutes or until bubbly and the potatoes are lightly browned. If desired, serve with salsa and sour cream.

Per serving: 571 cal (35% from fat, 20% from protein, 44% from carb); 29 g protein; 22 g tot fat; 10 g sat fat; 9 g mono fat; 63 g carb; 5 g fiber; 172 mg calcium; 3 mg iron; 3526 mg sodium; 81 mg cholesterol

----- Filling -----	----- Batter -----
1 1/2 Lb Hamburger	1 Cup Milk
1 Cup Onion, Chopped	1 Cup Flour
1 Cup Green Pepper, Chopped	1 Tbl Oil
1 Garlic Clove	2 Eggs
1/2 Tsp Oregano	1/2 Tsp Salt
1/4 Tsp Salt	----- Misc -----
1/2 Cup Water	7 Oz Jack Cheese (Or Mozzarella),
1/8 Tsp Tabasco	-Sliced
1 Can Tomato Sauce (13 Oz)	1/2 Cup Parmesan Cheese, Grated
1 Pkg Spaghetti Sauce Mix (1.5oz)

Preheat oven to 400°F.
1) For The Filling: In large skillet, brown hamburger and drain. Stir in onion, green pepper, garlic, oregano, salt, water, hot pepper sauce, tomato sauce and sauce mix; simmer about 10 min stirring occassionally.
2) For The Batter: In a bowl, combine milk, oil and eggs; beat 1 min on medium speed. Add flour and salt; beat 2 min or until smooth.
3) Assembly: Pour hot meat mixture into 13x9 pan; top with cheese slices. Pour batter over cheese, covering filling completely; sprinkle with parmesan cheese. Bake at 400°F for 25-30 min or until puffed and brown.

Per Serving: 533 Cal (61% from Fat, 22% from Protein, 17% from Carb); 29 g Protein; 36 g Tot Fat; 16 g Sat Fat; 14 g Mono Fat; 3 g Poly Fat; 23 g Carb; 2 g Fiber; 352 mg Calcium; 1146 mg Sodium; 163 mg Cholesterol

----- Vegetable Filling -----	¾ Tsp Chile Powder
1 Can Pinto Beans (14 Oz), Drained	------ Tamale Topping ------
1 Cup White Onions, Chopped	½ Tbl Flour, All Purpose
½ Cup Green Bell Peppers, Cubed	1 ½ Tsp Baking Powder
2 Jalapeño Peppers, Seeded &	3 ¾ Oz Cornmeal, Yellow
-Chopped	½ Tsp Baking Soda
2 Can Tomatoes (14 Oz), Diced	1/8 Tsp Salt
½ Cup Red Bell Peppers, Cubed	1 Large Egg
6 Oz Cheddar Cheese, Grated	½ Cup Yogurt, Plain
8 Black Olives, Sliced	2 Tsp Margarine, Melted & Cooled
¾ Tsp Garlic	1 Tbl Chives, Cut To Garnish, Opt.
¾ Tsp Cumin, Ground

Preheat oven to 375f.

Spray an 8"x8" pan with non-stick cooking spray. Into prepared baking pan, place all filling ingredients. Toss until well mixed; set aside. To prepare tamale topping, in medium bowl, place flour, cornmeal, baking powder, baking soda, and salt; stir until evenly mixed. In a small bowl, beat yogurt, egg and margarine. Add to dry ingredients and stir just until dry ingredients are moistened. Spoon mixture evenly on top of vegatable filling. If desired, sprinkle evenly with chives. Bake 35-40 minutes, until filling is hot and bubbly, topping is lightly browned and a toothpick inserted in center of topping comes clean.


Per serving: 583 cal (32% from fat, 17% from protein, 51% from carb); 26 g protein; 21 g tot fat; 10 g sat fat; 7 g mono fat; 76 g carb; 12 g fiber; 568 mg calcium; 7 mg iron; 2337 mg sodium; 99 mg cholesterol; accupoints = 12.6

Simple ethnic recipes, unchanged for generations, often have an authority that the latest food fashions cannot begin to match. The following Greek lemon lamb dish is a case in point. Faithful to its frugal origins, this recipe works equally well with cheap cuts like lamb shanks, breast of lamb or best end of neck. If you do use these fattier meals, make the dish a day ahead, refrigerate it and remove the fat that coagulates on top. If anything, the dish gains added depth of flavor when made ahead and reheated.

1/3 Cup Lemon Juice, Freshly	-Chopped
-Squeezed	1 Tbl Olive Oil
3 Lb Lamb Shanks (or Other Lamb)	2 Clove Garlic, Crushed
1 Tbl Fresh Oregano (divided),	12 Small Red Potatoes

Trim skin and all excess fat from a boned shoulder or leg of lamb. Squeeze enough lemons to provide 1/3 cup of juice. Open out the meat and rub both inside and outside surfaces with some of the lemon juice and sprinkle them with salt and pepper. On the inside surface of the meat, sprinkle a teaspoon of dried oregano or 1/2 a tablespoon of chopped fresh oregano. Roll the meat up and tie securely. Heat a tablespoon of olive oil in a pot large enough to take the roll comfortably and brown the meat on all sides. Turn the heat down to low and add to the pot the rest of the lemon juice, 2 cloves of garlic, crushed, and another teaspoon of dried oregano or 1/2 tablespoon of fresh. Cover the pot and simmer very gently, turning occasionally, for about 2 1/2 hours, till very tender. If you like, add small new potatoes to the pot about a half hour before serving. To serve, remove the string and slice the meat. Surround with potatoes and pour lemony juices over all.

Per Serving: 808 Cal (37% from Fat, 35% from Protein, 28% from Carb); 70 g Protein; 33 g Tot Fat; 13 g Sat Fat; 2 g Poly Fat; 55 g Carb; 10 g Fiber; 188 mg Sodium; 240 mg Cholesterol

Texans like their barbecue spice, in the tradition of the southwest, which is chili pepper country. For this recipe, you'll need to order USDA "choice" grade, packer-trimmed brisket: That's a brisket with none of the fat cut off. Before being cooked, the meat is seasoned with a dry rub; during cooking, it is brushed regularly with a beer-based mop. You'll need to use a smoker for the brisket (a converted barbecue won't maintain the very low heat required), and to get the most authentic Texas flavor, seek out the natural lump charcoal specified in the recipe; it's available at barbecue stores, some natural foods stores and some supermarkets.

----- Dry Rub -----	1/4 Cup Vegetable Oil
1/2 Cup Paprika	2 Tbl Worcestershire
3 Tbl Pepper, Fresh Ground	2 Tbl Jalapeno Chili, Minced
3 Tbl Salt, Coarse Ground	----- For Smoking -----
3 Tbl Sugar	5 Lbs Lump Charcoal
2 Tbl Chili Powder	4 Cups Wood Chips (oak Or
----- Meat -----	-Hickory), Soaked In Water For At
1 Brisket (8 Lb)	-Least 30 Minutes
----- Mop -----	----- Other -----
12 Fl Beer	1 Cup Barbecue Sauce (Bull's-Eye)
1/2 Cup Cider Vinegar	1 Tbl Chili Powder
1/2 Cup Water

FOR THE DRY RUB: Mix dry rub ingredients together in a small bowl to blend. Reserve 1 Tbl of the dry rub for the mop, spread the rest evenly over the brisket, cover it with plastic and put it in the refrigerator to chill overnight.
FOR THE MOP: Mix the mop ingredients and the reserved dry rub together in a medium saucepan and stir over low heat for 5 minutes. Pour 1/2 cup of the mop into a bowl and reserve for the sauce. Cover and chill the remaining mop until ready to use.
COOKING THE BRISKET: Following manufacturer's instructions and using natural lump charcoal, start the fire in the smoker. When charcoal is ash gray, drain 1/2 cup of the wood chips and scatter over the charcoal. Bring smoker temperature to 200° to 225°F, regulating temperature with vents. Place brisket, fat side up, on rack in the smoker. Cover and cook until tender when pierced with a fork and meat thermometer registers 185°F (about 10 hours). Turn brisket over for the last thirty minutes. Every 1 1/2 to 2 hours, add enough charcoal to maintain single layer and to maintain the 200° to 225°F temperature; add 1/2 cup drained wood chips. Brush brisket with chilled mop each time the smoker is opened. Transfer the brisket to a platter and let it stand for 15 minutes.
TO SERVE: Combine barbecue sauce and chili powder in a small heavy saucepan. Add any accumulated juices from the brisket and bring to a boil thinning with the reserved mop. Thinly slice brisket across the grain and serve, passing the sauce separately.

Per Serving: 784 Cal (40% from Fat, 49% from Protein, 11% from Carb); 94 g Protein; 34 g Tot Fat; 11 g Sat Fat; 14 g Mono Fat; 20 g Carb; 2 g Fiber; 39 mg Calcium; 10 mg Iron; 2205 mg Sodium; 287 mg Cholesterol

1 Lb Round Steak	¼ Tsp Garlic Powder
2 Tbl Cornstarch	¼ Tsp Ginger, To Taste
1 Can Beef Broth (14 Fl)	4 Cups Broccoli, Fresh Floweret's
1 Tbl Brown Sugar, Packed	4 Cups Rice
1 Tbl Soy Sauce

Slice beef into very thin strips. Mix cornstarch with half of the broth, sugar and soy sauce and stir until smooth. Spray a skillet with PAM and heat over med-high heat for one minute. Add beef in batches and stir fry until browned. Remove the beef to a plate and keep warm. Add the remaining broth, garlic powder, ginger and broccoli. Cover and simmer until broccoli is tender crisp. Stir the cornstarch mixture and add to the pan. Cook until the mixture begins to boil and thicken, stirring constantly. Return beef to the pan, heat through and serve over rice.

Per Serving: 586 Cal (27% from Fat, 31% from Protein, 43% from Carb); 45 g Protein; 17 g Tot Fat; 6 g Sat Fat; 7 g Mono Fat; 62 g Carb; 6 g Fiber; 126 mg Calcium; 5 mg Iron; 703 mg Sodium; 109 mg Cholesterol

Prep: 15 minutes , cook: 1 hour

2 Lbs Beef Shoulder Roast	¼ Tsp Cayenne Pepper
2 Tsp Ground Black Pepper	6 Medium Potatoes
2 Tsp Garlic Powder	4 Tbl Vegetable Oil
1 Tsp Cornstarch	6 Ears Corn, Unshucked
½ Tsp Salt	3 Red Bell Pepper, Seeded And
¼ Tsp Ground Thyme	-Quartered
¼ Tsp White Pepper

Combine black pepper, garlic powder, corn starch, salt, thyme, white pepper and cayenne pepper to make a rub. Press mixture into both sides of roast. For conventional grills, build wood or charcoal fire to one side. Use enough fuel to sustain heat for 1 hour. For gas grills, preheat one side then turn to low. Wash potatoes, pierce with a fork, and brush with oil. Place roast, potatoes and corn on cool side of grill. Cover and cook 50 minutes to an hour, maintaining grill temperature of 300°F. Brush peppers with oil, add to hot side of grill and cook covered during last 10 minutes. Check roast doneness with meat thermometer inserted in center. Remove when thermometer reads 140°F for medium-rare or 155°F for medium. Let stand 10 minutes before carving. Slice thinly across the grain. To serve corn, peel back husks, remove silk and brush with melted butter. Serve with potatoes and ½ bell pepper per serving. You can substitute chuck roast or arm roast for the shoulder roast.

Per Serving: 793 Cal (25% from Fat, 30% from Protein, 45% from Carb); 62 g Protein; 23 g Tot Fat; 6 g Sat Fat; 8 g Mono Fat; 93 g Carb; 11 g Fiber; 49 mg Calcium; 8 mg Iron; 314 mg Sodium; 153 mg Cholesterol

When it's chilly outdoors, stay warm with this flavorful stew that will remind you of an old fashioned pot roast.

1 Lb Beef, Cut Into 1 Inch Cubes	¼ Cup Red Wine
¼ Cup Flour	½ Lb Carrots
1 Tsp Thyme	1 Onion
½ Tsp Salt	3 Potatoes
½ Tsp Pepper	2 Celery Stalks
2 Tbl Vegetable Oil	-----Dumplings-----
1 Bay Leaf	2 Cups Biscuit Mix
3 Cups Beef Broth	2/3 Cups Milk

Combine flour, thyme, salt and pepper. Coat beef cubes with this mixture. In a large dutch oven, sauté the beef in the oil over med-high heat until well browned. Add bay leaf, broth and wine. Bring mixture to a boil, reduce heat to low; cover and simmer for 1 hour, stirring occasionally. Cut carrots, onion, potatoes and celery into 1 inch chunks. Add vegetables to the stew, cover and simmer for 40 minutes. Mix dumplings. Uncover stew and bring to a boil. Drop the batter by spoonfuls into the boiling stew. Cook dumplings uncovered for 10 minutes, then reduce heat, cover and cook an additional 10 minutes. To serve, sprinkle with chopped parsley.

Per Serving: 880 Cal (46% from Fat, 19% from Protein, 35% from Carb); 41 g Protein; 44 g Tot Fat; 15 g Sat Fat; 18 g Mono Fat; 76 g Carb; 7 g Fiber; 244 mg Calcium; 7 mg Iron; 2024 mg Sodium; 98 mg Cholesterol

1 Lb Beef Chuck (Or Roast)	1/2 Tsp Worcestershire Sauce
2 Tbl Butter (Or Margarine)	1/2 Tsp Paprika
1 Tbl Salad Oil	1/2 Tsp Pepper
4 Oz Mushrooms, Sliced	1/2 Cup Sour Cream
1/4 Cup Onion, Finely Chopped	Chopped Parsley (Garnish)
1/2 Tsp Salt	4 Cups Noodles (Or Rice), Cooked

1. Discard bone and fat from meat and cut into thin, bite-size strips. 2. Heat ½ of the butter with the oil in frying pan over medium-high heat. 3. Add mushrooms and onion and cook, stirring until golden. 4. Lift out and set aside. 5. Add remaining ½ of the butter to pan. 6. Add beef strips and cook over high heat, turning meat and shaking pan, just until browned. 7. Remove pan from heat, stir in reserved mushroom-onion mixture, salt, Worcestershire, paprika, pepper and sour cream. 8. Return pan to low heat and cook, stirring constantly, just until sauce is heated through, do not boil. 9. Sprinkle with parsley. 10. Serve over noodles or rice.

Per Serving: 744 Cal (54% from Fat, 22% from Protein, 24% from Carb); 40 g Protein; 45 g Tot Fat; 19 g Sat Fat; 18 g Mono Fat; 44 g Carb; 2 g Fiber; 71 mg Calcium; 7 mg Iron; 456 mg Sodium; 193 mg Cholesterol

"Original beef stroganoff recipe" from Bull Cook and Authentic Historical Recipes and Practices, George Leonard Herter. This book is out of print (it was barely in print) but is filled with truths about the world (as George saw it anyway). George was adamant that original beef stroganoff had no sour cream, mushrooms and wasn't as thick as people seem to like it nowadays. For better or worse, here is Georges' "original" recipe for you to try and compare.

3 Tbl Butter	1 3/4 Tbl Flour
3 Tbl Onion, Chopped	1 1/2 Cups Beef Broth
2 Lbs Beef Stew Meat	1 Cup Sour Buttermilk
----- Sauce -----	1/4 Tsp Black Pepper
2 Tbl Butter	1/4 Tsp Salt

Slice the stew meat into thin pieces no more than 2 inches square. Salt and pepper the meat to taste. Put butter in a large frying pan add onion, meat and cook over medium heat until done, keep warm.
FOR THE SAUCE: Put butter into a large frying pan and melt until it just barely begins to turn brown. Remove from heat, add flour and stir until syrupy NOT a thick paste. Add beef broth and place back on the stove over medium heat and bring to a slow boil. Add the sour buttermilk and the meat and onions. Serve with mashed potatoes or rice.

Per Serving: 539 Cal (61% from Fat, 36% from Protein, 3% from Carb); 47 g Protein; 36 g Tot Fat; 16 g Sat Fat; 14 g Mono Fat; 4 g Carb; 0 g Fiber; 71 mg Calcium; 5 mg Iron; 528 mg Sodium; 179 mg Cholesterol

Don't let the dill pickles scare you off, this one's a keeper.

2 Cups Beef Stock	¼ Cup Brandy
1 Lb Round Steak, Thinly Sliced	2 Cups Whipping Cream
2 Tbl Butter	5 Tsp Sweet Paprika
3 Tbl Olive Oil	12 Oz Fettuccine
1 Onion, Sliced Yellow	1 Tsp Lemon Juice
½ Red Pepper, Sliced	¼ Tsp Tabasco
½ Yellow Pepper, Sliced	To Taste Sour Cream & Parsley
½ Cup Dill Pickles, Chopped

Boil Stock until reduced to ¼ original amount (2 cups to ½ cup) and set aside. Season beef with salt and pepper. Melt butter and sauté beef, set aside. Heat oil, add onion, bell peppers and pickles and sauté for approximately three minutes, remove from heat, add brandy and ignite. When flames subside, return to heat and add stock, cream and paprika. Simmer until reduced to desired consistency. Cook fettuccine and drain. Add beef, lemon juice and Tabasco to cream sauce, season with salt and pepper. Spoon over fettuccine and garnish with sour cream and chopped parsley.

Per Serving: 869 Cal (49% from Fat, 24% from Protein, 27% from Carb); 49 g Protein; 46 g Tot Fat; 20 g Sat Fat; 19 g Mono Fat; 56 g Carb; 2 g Fiber; 86 mg Calcium; 8 mg Iron; 784 mg Sodium; 253 mg Cholesterol

------- Puff Pastry -------	-Minced
1 1/2 Cups Flour, Sifted	6 Tbl Unsalted Butter, Softened
1/2 Tsp Salt	2 Tbl Brandy (Or Dry Madeira)
1/2 Cup Butter, Chilled	1/2 Tsp Salt
2 Tsp Lemon Juice	1/8 Tsp Pepper
5 Tbl Ice Water	2 Oz Paté De Fois Gras, Room
------- Wellington -------	-Temperature
3 Lb Beef Tenderloin	------- Glaze -------
3 Tbl Shallots, Minced	2 Egg Yolks (Beaten With)
3/4 Lb Mushrooms, Wiped Clean And	2 Tbl Cold Water