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.

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 1/2 – 3 pounds chicken, cut into pieces and skinned

2-3 tablespoons flour

1/2-1 teaspoon no-salt seasoning

1/2 teaspoon pepper

1 cup pineapple chunks

2/3 cup pineapple juice (or 2/3 cup juice from pineapple chunks)

1/4 cup brown sugar

1 tablespoon cornstarch

1 tablespoon apple cider vinegar

3 tablespoons ketchup

1/2 cup water

Paprika

Procedure:

1. Dredge the chicken pieces in flour seasoned with the no-salt seasoning and pepper, and spread in the baking pan.
2. Combine the pineapple with the juice and pour over the chicken.
3. Cover with wax paper and cook on full power for 15 minutes.
4. Rearrange the chicken pieces.
5. Combine the brown sugar, cornstarch, vinegar, ketchup, and water in a small bowl.
6. Heat on full power 3 to 4 minutes to thicken.
7. Pour over the chicken then sprinkle with paprika.
8. Cover with wax paper and cook for another 3 to 5 minutes on full power.

Each serving provides:

4 hard-boiled eggs, chopped

Whites only of 4 additional hard-boiled eggs, chopped

1 green pepper, minced

1 small onion, minced

1 stalk celery, minced

3 tablespoons chopped fresh parsley (optional)

1 recipe Tofu Vinaigrette

1-3 Additional teaspoon mustard

Freshly ground pepper to taste

1/2 teaspoon paprika or curry powder (optional)

Procedure:

Toss together the chopped eggs and egg whites with the vegetables, parsley, Tofu Vinaigrette, additional mustard, ground pepper, and optional paprika or curry powder. Store in the refrigerator in a covered container, and use for sandwiches or salads. (Serves 4)

Juice of 1/2 lemon

2 tablespoon wine or cider vinegar

1/2 cup plain low-fat yogurt

1 small clove garlic

1 teaspoon Dijon style mustard

1 teaspoon soysauce

1/4 pound tofu

Freshly ground pepper to taste

Procedure:

Place all the ingredients in a blender or food processor and blend completely until smooth. (Makes 1 cup)

Ingredients:

2 teaspoons reduced-calorie margarine (tub)

1/2 cup diced onion

2 cups cauliflower florets

3/4 cup water

1 packed instant chicken broth and seasoning mix

1/8 teaspoon ground nutmeg

1 cup skim milk

1/4 cup half and half blend of milk and cream

2 ounces cheese, shredded

3 tablespoons plain dried bread crumbs

Garnish: chopped fresh parsley

Procedure:

1. In a saucepan, heat margarine until bubby and hot, add onion and sauté until golden brown.
2. Add the cauliflower, water, broth mix, and nutmeg and bring to boil.
3. Reduce heat and let it simmer until cauliflower is tender, for about 15 minutes.
4. Remove from heat and let it cool slightly.
5. Pour half of the cauliflower mixture into a blender container and, using an on and off motion, process at low speed until cauliflower is finely chopped (do not puree).
6. Transfer mixture to medium bowl and repeat procedure with the remaining cauliflower mixture.
7. Return chopped cauliflower mixture to saucepan then add milk and half-and-half and heat (do not boil).
8. In a small bowl, combine cheese and bread crumbs.
9. Ladle soup into 2 flameproof soup bowls and sprinkle each with half of cheese mixture.
10. Arrange bowls on baking sheet and broil until cheese is melted and golden brown.
11. Serve with garnish chopped parsley.

• Tip: Transform this soup into a budget-stretcher by substituting vegetables you have on your refrigerator for the cauliflower. Try sliced carrots, mushroom, onions, or chopped spinach or broccoli.

Each serving provides: