Recipe of Past

2 Tbsp. Liquid butter buds
1/2 cup finely chopped onions
1 medium potato peeled, diced
4 Tbsp. Arrow root
1 can chopped clams with liquid
1 1/2 cup low fat milk
salt and pepper to taste
1 1/2 tsp. Parsley

In saucepan sauté onion in butter buds. In skillet fry potatoes in Pam and add to onions in saucepan. Add arrow root, sprinkled over tender potatoes. Add milk and cook until thick. Add clams and parsley. Heat thoroughly and serve.

Makes 2 servings
2 chicken quarters, breast or leg portions
1 tsp. Grated lemon rind
1 cup chicken bouillon
1/4 tsp. Crushed basil
2 Tbsp. Lemon juice
1/4 tsp. Crushed oregano

Preheat oven to 325 degrees. Remove skin from chicken. Place the pieces in a single layer in a shallow baking dish. Combine the bouillon, lemon rind. Lemon juice. Basil and oregano. Pour over the chicken. Cover the dish and bake for 45 minutes or until chicken is done.

Slice one large, washed potato, with or without peeling on one large onion. Layer in micro-proof baking dish, sprayed with Pam. Sprinkle with butter buds, black pepper, and salt, then add 1/4 cup shredded cheddar cheese and finish baking. Cover with wax paper or plastic wrap when baking. Turn casserole two or three times during baking, if your microwave does not have a turn-table.

Mix mayonnaise, macaroni, tuna, celery, green pepper, onions, and pimiento. Season to taste with pepper and salt . Refrigerate. Serve on lettuce -lined plates.

1 cup lemon juice
garlic to taste
1 small onion, chopped
1 green pepper, chopped
Mrs. Dash to taste
4 chicken breast, skinless

Marinate chicken in mixture of ingredients for several hours. Pour (all) in fryer and broil until chicken is done. (Most all liquid is gone). Pour 1/4 cup of lemon juice, garlic, and Mrs. Dash into fryer. Add small (4 oz) potato and boil until done. Makes 4 servings.

2 quarts cranberry juice cocktail, chilled
1 bottle (32 oz.) sparkling water, chilled
1 can (6 oz.) frozen pink lemonade concentrate, thawed

Mix cranberry juice cocktail and lemonade concentrate in punch bowl. Just before serving, stir in sparkling water.

Chicken (6 breast)
1 cup chopped Green Peppers
1 cup carrots
1 cup chopped onions
2 cups cubed potatoes
1 cup mushrooms
1 tsb. Garlic powder
1 bottle white wine
lemon to taste

De-bone chicken Add veg and spices
Pour wine to cover all meat and Veg.
Cook in cooking bag until tender
Cook of 300 degrees
Check after 1 ½ hour
Serve with Green beans or broccoli
Salad or cottage cheese or fruit

If you are wondering, heat take the alcohol out of the wine and makes it ok to use!

Italian Chicken

Jar of Ragu light spaghetti sauce
3-4 zucchini squash
lg. jar sliced mushrooms
onions & green peppers, cut up
Cook for an hour in a 400 degree oven.
Add cooked cut up chicken, mix.
Delicious!!

Peggy gpbarnes@coastalnet.com

1 freezer zip-lock bag (quart size)
1 egg
chopped veggies (ie: green peppers, onions, other veggies from the blue sheet)
black pepper/or Mrs. Dash seasoning
imitation bacon bits

Combine the egg, veggies, seasoning and bacon bits in the zip-lock baggie. Squeeze the air out of bag and seal. Work the bag with your fingers to mix up your omelet ingredients. Drop the bag into a pot of boiling water (use a pot big enough that your bag does not touch the sides of pot). Using tongs, keep check on your omelet. When done, remove with the tongs. You can eat from the bag or put the omelet into a pita pocket or eat with toast.

We have made these for the past few years with my Girl Scouts and Leaders at Day Camp and they are a big hit. You are not using any fat to cook in and the clean up is great.

1 1/2 cups evaporated skim milk
6 egg whites
4 ounces part-skim mozzarella cheese
1/2 cup (about 1 oz.) shredded cheddar cheese
2/3 cups concentrated bran cereal, such as All Bran
8 oz. Whole grain macaroni, cooked
1/4 tsp. Nutmeg (optional)

Beat milk and egg whites until frothy. Cut mozzarella cheese into strips. In a nonstick baking dish, place mozzarella and macaroni in alternate layers. Pour egg and milk mixture over macaroni. Crumble cereal and mix with cheddar cheese; sprinkle over top. Sprinkle nutmeg on top. Bake in preheated 350 degree oven for about one hour, or until top is brown and a knife inserted into the center comes out clean. Makes 8 servings.

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 large clove garlic, minced
1 tsp. Salt
1/4 tsp. White pepper
1 bay leaf
4 Tbsp. (1/4 cup )catsup
1/2 cup dry bread crumbs
2 green onions and tops, thinly sliced
2 tsp. Worcestershire sauce
1 1/2 tsp. Cayenne pepper
1/2 tsp. Black pepper
1/2 tsp. Ground cumin
1/4 tsp. Ground nutmeg
1 large egg, lightly beaten
1 lb. Ground beef

In a 2 quart glass bowl, combine onion, green pepper, green onions, garlic, Worcestershire, Tabasco, salt, cayenne, black pepper, white pepper, cumin, nutmeg, and bay leaf. Cover with plastic wrap. Microwave on high for 3 minutes. Remove bay leaf and add catsup. Beat in egg. Stir in ground beef and bread crumbs. Form mixture into a rectangular loaf and place on a microwave bacon rack. Cover with waxed paper. Turning rack halfway around after 5 minutes, microwave on 70% (medium high ) for 10 to 12 minutes. Let stand 10 minutes before slicing.

1/2 cup fine dry bread crumbs
1/4 tsp. Paprika
2 tsp. Salt, or no-salt
1 broiler - fryer chicken, cut into 8 pieces, skinned
1 or 2 eggs, beaten

Combine crumbs, salt, paprika and pepper. Coat each piece of chicken with egg; roll in crumb mixture. Place chicken, meat side up in shallow baking pan. Bake at 425 degrees for 30 minutes or until chicken is tender.

MUSTARD - GLAZED ROAST CHICKEN

Makes 4 servings
3 Lb. Chicken cut into quarters and skinned
1/2 tsp. Salt substitute
1 green onion, chopped
1 Tbsp. Chopped parsley
1/4 tsp. Pepper
1/4 cup Dijon mustard

Heat oven to 400 degrees. Combine the onion, parsley, mustard, salt substitute and pepper. Spread mixture over chicken. Put in a shallow roasting pan, meat side up. Toast until chicken is done and juices run clear, about 45 minutes.

1 Lb. Ground beef
2 Tbsp. Dry bread crumbs
2 Tbs. Legal catsup
1 egg, beaten
2 tsp. Arrow root
2 Tbsp. Chopped onion
1 medium green pepper, cut into 1 inch pieces
1 can (8oz) pineapple chunks in juice
2 tsp. Soy sauce
2 tsp. Brown sugar substitute

Mix ground beef, bread crumbs, onion, legal catsup and egg; shape into twenty (1 1/4 inch) balls. Place meatballs in 8x1 1/2 -inch dish. Cover with waxed paper and microwave on high (100%) 3 minutes; rotate dish 1/2 turn. Sprinkle green pepper over meatballs. Cover with waxed paper and microwave until meatballs are no longer pink inside, 2 1/2 to 3 minutes longer; drain. Mix pineapple arrowroot, brown sugar substitute and soy sauce. Stir into meatballs in dish. Microwave, uncovered, until sauce thickens and boils, 3 1/2 to 4 minutes.

2-3lbs of skinless, boneless chicken breast cut into chunks
1/2lb to 1lb. of carrots (cut thin)
1 (16 oz) package of egg noodles

2 or 3 chicken bouillon cubes (May add more Bouillon cubes if you use a larger amount chicken)
Cut chicken into small pieces and cook in a large pot of water with bouillon cubes.
Place thinly cut carrots into pot with chicken.
Once carrots and chicken are cooked tender add egg noodles and simmer until noodles are cooked.

1 green onion, chopped
2 radishes, chopped
2 Tbsp. parsley, chopped
1 tomato, chopped

Makes 5 to 6 servings
1 1/2 Lbs lean ground beef or venison
1 cup bread crumbs
1 medium onion, chopped
1 egg
3/4 cup water
1 (8oz) can tomato sauce
1 1/2 tsp. salt substitute
1/4 tsp. pepper
2 Tbsp. brown sugar substitute
2 Tbsp. mustard
1 Tbsp. vinegar

In medium bowl, lightly mix beef, bread crumbs, onion 1/2 can tomato sauce, egg, salt substitute and pepper. Shape into loaf in shallow baking pan. Combine remaining tomato sauce with remaining ingredients. Pour over loaf. Bake at 350 degrees for 1 hour,15 minutes. Baste loaf several times.

1 lb. ground turkey
1 small bell pepper
1 medium onion
2 cans Italian tomatoes
1 tsp. Arrow root
1 tsp. Mrs. Dash
1 (4 oz) can mushrooms drained
1 small cabbage shredded

Brown turkey, onion, pepper and mushrooms drain excess fat. Add Italian tomatoes, arrow root, Mrs. Dash and cabbage. Simmer 45 minutes.

2 chicken quarters, breast or leg portions
1 tsp. Grated lemon rind
1 cup chicken bouillon
1/4 tsp. Crushed basil
2 Tbsp. Lemon juice
1/4 tsp. Crushed oregano

4 medium eggs
2 cups low fat milk
1 1/2 tsp. vanilla extract
1/2 tsp. Butter buds
1/2 tsp. Coconut extract
4 slices thin sliced bread
dash salt
8 pkgs. sweet-n-low
dash nutmeg (for top)

Pour all ingredients into blender container. Start blender, count to 10. Turn off blender and pour into 9 inch pie pan which has been sprayed with Pam. Sprinkle nutmeg on top. Bake at 350 degrees for 40 to 50 minutes. Divide equally into 4 servings. Equals 1 egg, 1/2 bread, 1/2 milk. Very good.

1 lb ground turkey
1 small onion chopped
1/2 green pepper chopped
2 stalks of celery thinly sliced
2 cups tomato juice
2 cups water
2 beef bouillon cubes
1 small head cabbage
season to taste with spices

1 cup low fat cottage cheese, drained
2 T low fat buttermilk
1/4 tsp. Lemon juice

Makes 4 to 6 servings
1/2 cup fat-free mayonnaise or salad dressing
1 can(6 1/2 oz) tuna, drained and flaked
1 cup sliced celery
lettuce
2 cups (7oz) elbow macaroni cooked and drained
1/4 cup chopped green pepper
1/4 cup sliced green onions
2 Tbsp. Chopped pimiento
pepper, salt substitute

Mix mayonnaise, macaroni, tuna, celery, green pepper, onions, and pimiento. Season to taste with pepper and salt . Refrigerate. Serve on lettuce -lined plates.

Makes 4 servings
1 pkg. Imitation crab meat
2 stalks celery, chopped
1 cup fat-free mayonnaise or salad dressing
3 Tbsp. Finely chopped onion

Cut crab meat into smaller pieces, if necessary, and combine with other ingredients. Serve on lettuce or as a sandwich filling.

Sugar substitute to equal 1/2 cup
1/2 cup water
1/2 cup orange juice
1 1/2 tsp. Vanilla extract
Brown sugar substitute to equal 2 to 4 tablespoons
8 cups assorted fresh fruits (melon balls, strawberries, peach sliced, pineapple chunks, peach slices, pineapple chunks, blueberries)

Combine sugar substitute, water and juice in a medium saucepan. Bring to a boil; reduce heat, and simmer 5 to 8 minutes. Remove from heat and stir vanilla. Arrange fruit in a large bowl. Pour syrup over fruit and toss gently. Chill several hours or overnight before serving.

Makes 6 to 8 servings
1 Tbsp. Unflavored gelatin1/3 cup water
1/4 tsp. Salt
1/8 tsp. Pepper
lettuce
cottage cheese
1 (24 oz) can tomato juice
juice of 1 lemon
1/2 cup chopped celery
1/2 cup sliced pimento - stuffed olives
1 lb. Shrimp, cooked, peeled and deveined.

Dissolve gelatin in water set aside. Pour tomato juice into a small sauce pan; add salt and pepper. Bring to a boil; remove from heat, and stir in gelatin. Cool. Stir lemon juice, celery, olives, and shrimp into gelatin mixture; pour into 1 6 cup ring and mold sprayed with Pam. Chill salad until set. Unmolded on lettuce-lined serving plate, and fill center with cottage cheese. Garnish with sliced olives, if desired.

ORANGE BLUSH

Makes 4 servings

Combine in pitcher, 1 can (6 oz.) partially thawed frozen orange juice concentrate, 1 1/2 cups cranberry juice cocktail, 1/4 cup nutra-sweet spoonful, and 2 cups carbonated water. Serve over ice cubes.

ZUCCHINI AND ONIONS

2 medium size zucchini
1 small onion, chopped
oregano
pepper
Pam cooking spray

Chop zucchini and onion and place in non-stick cooking pan sprayed with Pam. Sprinkle pepper and oregano to taste. Fry until done and enjoy.

CHEESY OVEN FRIES

3 medium potatoes
3/4 tsp. Salt
3/4 tsp. Paprika
1/3 cup parmesan cheese
3/4 tsp. Garlic powder
3 Tbsp. Liquid butter buds

Wash potatoes well, cut each into 8 wedges, set aside. Combine parmesan cheese, salt , garlic powder and paprika, stirring well. Dip potatoes in melted butter buds, arrange in Pam sprayed pan. Sprinkle cheese mixture evenly over potatoes. Bake uncovered at 375 degrees for 40 minutes or until potatoes are tender and browned.

STIR FRY CABBAGE

2 CUPS SHREDDED CABBAGE
1/2 CUP CHOPPED ONIONS
2 TABLESPOONS LEMON JUICE
1 CUP TART APPLES (DICED, ADD LEMON JUICE TO KEEP FROM TURNING)
1 TABLESPOON BROWN SUGAR SUBSTITUTE
SPRAY PAN WITH PAM
ADD CABBAGE & ONIONS, SAUTÉ FOR 3-5 MIN. ON MED HEAT, STIR FREQUENTLY.
COVER AND SIMMER FOR 10 MIN. ADD APPLES AND SPRINKLE ON BROWN SUGAR.
COVER AGAIN AND SIMMER UNTIL APPLES AND CABBAGE ARE TENDER.

1 cantaloupe
4 strawberries
1/2 cup blueberries
1 orange, peeled and sectioned
1/2 tsp. Cinnamon
Fresh mint leaves

Cut cantaloupe in half and remove seeds. Fill center of each with orange slices and blueberries. Place 2 strawberries on each fruit cup. Sprinkle with cinnamon and garnish with mint leaves, if desired.

3/4 cup buttermilk
1 cup strawberries
artificial sweetener to equal 2 Tbsp. Sugar
1 tsp. vanilla extract

Combine buttermilk and strawberries in blender until smooth. Add sweetener and vanilla. Blend. Place in freezer and once partially frozen, insert pop stick and return to freezer. Makes 2 servings.

16 oz nonfat plus cottage cheese
8 oz pineapple, crushed
1 small box sugar free orange jello
Mix and let set in refrigerator for a few hours.

2 cups Quaker Toasted Oatmeal Squares
1 egg white
3/4 teaspoon salt (use less if desired)

Preheat oven at 325 degrees , toss 2 cups Oatmeal squares with one egg white until well coated. Sprinkle with 3/4 tsp. salt. Spray sheet with cooking spray; arrange squares in single layer, with a slight space between each. Bake 20 minutes, turning once, until golden.

1/2 cup fat-free miracle whip dressing
1 Tbsp. lemon juice
2 Tbsp. chopped fresh basil leaves, or 2 tsp. dried basil leaves
1 tsp. Grated lemon peel
1/2 cup halved Chinese pea pods
2 cups chopped cooked chicken or turkey
1/2 cup thinly sliced red onion
lettuce leaves

Mix dressing, basil, lemon juice, and lemon peel in a large bowl. Add remaining ingredients and mix lightly. Refrigerate. Serve on lettuce lined platter.

2 can crabmeat
1/2 tsp. Paprika
1/4 tsp. Salt
1/4 tsp. dry mustard
1 Tbsp. Lemon juice
1/2 Tbsp. Fresh dill, cut fine
3 green onion and tops, minced
1 Tbsp. Fat-free French dressing, diluted with 1 Tbsp. Water
2 Tbs. fat - free mayonnaise

Mix all ingredients well; chill. Serve on shredded lettuce. Imitation crabmeat may be substituted for canned crabmeat. 1 tsp. Dried dill may be substituted for the fresh dill. Makes 6 servings.

Prepare Jell-O as stated on package. Add apple, make sure Jell-O coats all sides. Sprinkle berries on Jell-O after molded.

SLOPPY JIMS
2 slices whole wheat bread (thin)
1 cup tomato juice, cooked down to 1/2 cup
1/2 tsp. chili powder
1/4 tsp. salt
1/8 tsp. cayenne pepper
1/8 tsp. Garlic powder
1 Tbsp. Wine vinegar
3 oz. Cooked and weighed fish (tuna)
1/4 medium bell pepper

Toast bread. Cook down tomato juice and add all ingredients except pepper. Heat. Pour over toasted bread and garnish with pepper. Very good way to eat fish!

EASY SHRIMP CREOLE
1 jar spaghetti sauce
1 cup imitation rice (orzo), cooked with butter buds and spice mix
1/2 - 1 lb. Cooked shrimp, cut in pieces
Cut shrimp into spaghetti sauce and heat. Serve over rice substitute.

This is something new we are starting this week. We will be putting all the old recipes on this page so you can go back and look up a recipe you may have missed. Thanks goes out to Vicky Dudley of Booneville, NC for this great suggestion. If you have a suggestion about our program or web site please e-mail us and let us know.