Recipes from Past!
CLAM CHOWDER
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.
HERBED
CHICKEN BAKE
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
POTATO
AND ONION BAKE
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.
TUNA
MACARONI SALA
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.
LEMONEY
CHICKEN
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.
SPARKLING CRANBERRY PUNCH
Makes 25 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.
Rinda’s Super Chicken
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 ˝ 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!
LEMON
APPLE JELL-O
1 box sugar free lemon jell-O
1 apple, (tart) diced
1/3 cup celery, diced
Boil 1 3/4 cup water, dissolve jell-O.
When cool add apple and celery.
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.
Hope that you can use this recipe. Robin in Coeburn, VA.
BAKED
MACARONI AND CHEESE
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.
CAJUN
MEATLOAF
Makes 4 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
OVEN - FRIED CHICKEN
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
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.
SWEET
- AND - SOUR MEATBALLS
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
Momma's Snowy Day Chicken Soup
by: Pam Pruett
Pamela_Pruett@hotmail.com
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.
COTTAGE
CHEESE SALAD
1 green onion, chopped
2 radishes, chopped
2 Tbsp. parsley, chopped
1 tomato, chopped
Mix all of the above with cottage cheese and refrigerate.
DUTCH
MEAT LOAF
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.
ITALIAN TURKEY SURPRISE
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.
HERBED
CHICKEN BAKE
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.
ALMOST
COCONUT PIE
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.
TURKEY
VEGETABLE SOUP
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
Brown
turkey, onion, green pepper, and other ingredients and simmer until done.
HOME-MADE
SOUR CREAM
2 T low fat buttermilk
1/4 tsp. Lemon juice
Place all ingredients in a blender and blend until smooth. Chill until needed.
TUNA
MACARONI SALAD
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.
SUPER
SEAFOOD SALAD
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.
Vanilla
Fruit cup
Makes 12 servings.
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.
TOMATO
ASPIC WITH SHRIMP
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
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.
FROM THE KITCHEN OF BRENDA REYNOLDS
Fresh
Fruit cups
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.
SARA’S
STRAWBERRY POPS
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.
ORANGE
PARADISE
8 oz pineapple, crushed
1 small box sugar free orange jello
Mix and let set in refrigerator for a few hours.
Almost Peanuts
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.
1/4 cup equals 1 bread (less than 1 gram fat per 1/4 cup; 60 calories)
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.
CRABMEAT
COCKTAIL
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
CHOCOLATE
MOUSSE
2 pkgs. Alba Chocolate milk
1 pkg. Featherweight topping
3/4 cup ice water
Mix well until blended and thick.
Equals 2 milks.
HIDDEN
JEWELS
1 pkgs. Lemon sugar free jell-o
1 apple diced
12 berries
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.