Ingredients:

2 eggs whites

2 sweet onions, cut crosswise into 1/4″ – thick slices and separated into rings

2 cups crushed cornflakes

1 teaspoon chili powder

Procedure:

Preheat the oven to 365 F. Coat a baking sheet with no-stick spray and set aside.

In a large bowl, beat the egg whites until foamy. Add the onions and toss to coat.

In another large bowl, combine the cornflakes and chili powder. Dip the rings into the ixture until well coated. Place the coated rings in a single layer on the prepared baking sheet. Bkae for 15 minutes, or until the onions are tender and the coating is crisp.

Ingredients:

4 (4-ounce) skinned, boned chicken breast halves

1/3 cup fine, dry breadcrumbs

1/2 teaspoon Italian seasoning

1/4 teaspoon dried whole basil

1/8 teaspoon garlic powder

3 tablespoons frozen egg substitute, thawed

Vegetable cooking spray

1 (8-ounce) can no-salt-added tomato sauce

1/4 teaspoon garlic powder

1/4 teaspoon dried whole basil

1/4 cup grated Parmesan cheese

1/4 cup (1 ounce) shredded part-skim mozzarella cheese

Procedure:

1. Place chicken between 2 sheets of heavy duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Combine breadcrumbs and next 3 ingredients. Dip chicken in egg substitute; dredge in breadcrumbs mixture.
2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, and cook 2 minutes on each side or until lightly browned. Place chicken in an 11 – x 7 – x 2 – inch baking dish.
3. Combine tomato sauce, 1/4 teaspoon garlic powder, and 1/4 teaspoon basil, pour over chicken. Sprinkle with Parmesan cheese. Cover and bake at 350 degrees Fahrenheit for 30 minutes or until thoroughly heated; sprinkle with mozzarella cheese. Bake uncovered, an additional 5 minutes or until cheese melts.

Each serving provides:

1 1/2 pounds boneless lean pork, trimmed of fat and cubed3/4 cup apple cider

1 small onion,halved

3 cloves garlic

1 tablespoon honey

1 tablespoon peanut butter

1 tablespoon soy sauce

1/4 teaspoon black pepper

1/4 teaspoon cinnamon

1/4 teaspoon ground allspice

1/4 teaspoon ground cloves

1/4 teaspoon ginger

Procedure:

1. Place pork in a large bowl.
2. In a blender, combine the cider, onion, garlic, honey, peanut butter, soy sauce, pepper, cinnamon, allspice, cloves, and ginger. Process on medium speed until smooth.
3. Pour the marinade over the pork cubes and stir so all the pork is covered with marinade. Refrigerate several hours or overnight.
4. Place the pork cubes on metal skewers. Set over a hot grill or under a broiler until the pork is well done throughout, about 20 minutes. Remove from the skewers then serve.

1 pound lean beef, cut into 1/2-inch cubes

2 cups sliced mushrooms

1 1/2 cups sliced onions

1/2 cup sliced celery

1 tablespoon olive oil

1 teaspoon onion powder

1 teaspoon savory

1/4 teaspoon paprika

1/2 cup basic brown stock

1/2 cup water

1 1/2 teaspoon sweet rice powder or cornstarch

1 tablespoon basic brown stock

1/2 cup low-fat cottage cheese

1/2 cup buttermilk

1/4 teaspoon lemon juice

1 teaspoon chopped fresh parsley

Procedure:

1. Place the beef on a rack in a broiler pan filled with water. Bake at 400 degrees Fahrenheit until the meat is browned on all sides, for about 10 minutes. Drain the meat on paper towels.
2. In a heavy medium-size saucepan, sauté the mushrooms, onions, and celery in the oil until soft, about 5 minutes.
3. Add the onion powder, savory, paprika, 1/2 cup stock, and water. Cover and simmer gently until the vegetables are tender, about 15 to 20 minutes.
4. Dissolve the rice powder in the tablespoon of stock, add to the saucepan, and cook, stirring, until thickened.
5. Puree the cottage cheese in a blender on medium to high speed until smooth and creamy. Add the buttermilk and lemon juice and puree.
6. Add the meat to the vegetable mixture and remove from heat. Slowly stir in the cottage cheese-buttermilk mixture and parsley. Serve immediately.

2 tablespoons soy sauce

1/3 cup basic brown stock

1/2 cup sweet rice vinegar

1 pound beef sirloin, sliced paper thin

8 small scallions, cut diagonally into 2-inch pieces

1/2 cup bean sprouts

1 cup loosely packed spinach leaves

1 cup mushroom caps

1/2 cup carrots

1/2 cup slice bamboo shoots

1 cup chicken stock

1/4 cup cooked rice

Procedure:

1. Combine the soy sauce, brown stock, and vinegar to make sukiyaki sauce and pour into a small pitcher or bowl.
2. Arrange the beef, scallions, sprouts, spinach,carrots ,mushroom, and bamboo shoots attractively in a large platter and set on the table with the sukiyaki sauce.
3. Place an electric frying pan on the table. Coat with non-stick spray and heat to medium. Add one-fourth of the beef and scallions and pour in one-fourth of the sukiyaki sauce. Cook 2 to 4 minutes, depending on desired doneness.
4. Add one fourth of the sprouts, spinach, mushroom, and bamboo shoots, keeping them separate. Cook for another 30 seconds to 2 minutes. Repeat with the remaining portions.
5. Serve and eat while cooking or let the diners help themselves, adding more ingredients to the frying pan as the food is eaten. Do not overcook.
6. After all of the ingredients have been eaten, pour in the chicken stock and rice, bring to boil, and serve as a soup, in small cups.

14 chicken wings (about 2 pounds)

1/3 cups soy sauce

1/3 cup pineapple juice

2 tablespoons water

1 tablespoon olive oil

1 tablespoon honey

1 teaspoon grated fresh ginger

1 teaspoon minced garlic

Procedure:

1. Cut the chicken wings apart at the joints and discard the wing tips.
2. Combine the soy sauce, pineapple juice, water, oil, honey, ginger, and garlic in a small bowl.
3. Place the chicken wing parts in a 9 x 13 – inch baking dish and pour marinade over. Cover and refrigerate overnight.
4. Line a baking sheet with aluminum foil.
5. Remove the chicken wing parts from the marinade and arrange on the foil.
6. Pour 1/2 cup of the marinade over the wings. Bake at 350 degrees Fahrenheit for 30 to 40 minutes.

1 1/2 pounds ground lean meat

2 eggs, beaten

3/4 cup whole wheat bread crumbs

2 medium-size onions minced

1/4 cup minced fresh parsley

1/4 teaspoon cinnamon

1/4 teaspoon ground allspice

2 tablespoons Basic Brown Stock

1 bunch parsley (garnish)

Procedure:

1. Combine the meat, eggs, bread crumbs, onions, parsley, cinnamon, and allspice in a large bowl. Cover and refrigerate several hours or overnight.
2. Form the meat mixture into bite-size meatballs (about 1/2 ounce of meat per meatball). Sauté half the meatballs in half the stock  until browned. Keep warm.
3. Repeat the remaining meatballs. Serve with toothpicks, garnishing the serving plate generously with parsley, if desired.

Ingredients:

2 tablespoons acceptable margarine, melted

1 tablespoon acceptable vegetable oil

2 medium onions, sliced

1/8 teaspoon sugar

2 teaspoons all-purpose flour

2 1/2 cups low-sodium beef broth

2 tablespoons vermouth or dry white table whine

1/8 teaspoon freshly ground black pepper

Slice of garlic bread

Procedure:

1. Combine margarine, oil, and onions in a saucepan.
2. Cover and cook over low heat for 15 minutes.
3. Add sugar and cook uncovered for 10 minutes, stirring occasionally, until the onions are a deep, golden brown.
4. Add flour and mix thoroughly.
5. Stir in broth.
6. Add the vermouth and pepper and simmer for 15 to 30 minutes.
7. Place soup in cups and serve with garlic bread.

Each serving provides:

Ingredients:

4 tablespoons olive oil

1/2 cup chopped onions

1/2 cup sliced carrots

1/2 cup diced celery

1 to 2 cloves garlic, minced

6 cups low-sodium chicken broth

1 cup canned no-salt-added tomatoes

1 cup cooked macaroni (no salt added)

1 cup cooked white beans (no salt added)

2 tablespoons chopped fresh parsley

1/2 teaspoon fresh ground black pepper

1/4 cup grated Parmesan Cheese

Procedure:

1. Heat olive oil in a large pot over low heat.
2. Add onions, carrots, celery, and garlic.
3. Cook 5 to 7 minutes, or until soft.
4. Add the chicken broth, tomatoes, pasta, white beans, parsley, and black pepper.
5. Cook for 5 minutes, or until thoroughly heated.
6. Pour into individual bowls and garnish with Parmesan cheese.

Each serving provides:

Yield: 4 servings

Ingredients:

1 cup uncooked macaroni

2 tablespoons mayonnaise

2 tablespoons plain nonfat yogurt

1 tablespoons sugar

2 teaspoons cider vinegar

1/8 teaspoon freshly ground black pepper

1/4 cup chopped cucumber

1/4 cup chopped celery

2 radishes, sliced

1 tablespoon finely chopped onion

Procedure:

1. Cook macaroni according to package directions, omitting salt.
2. Drain and allow to cool.
3. Mix mayonnaise, yogurt, sugar, vinegar, and pepper together to make a dressing.
4. Toss macaroni, dressing, and remaining ingredients together.
5. Chill and serve cold.

Each serving provides: