Yield: 4 cups (141 calories and 2% fat per 2/3 cup serving) Ingredients: 1 pint fresh strawberries, hulled 3/4 cup sugar 1/2 teaspoon grated lemon rind 1 1/4 cups plain nonfat yogurt 1/4 cup skim milk Procedure: Combine first 3 ingredients in container of an electric blender or food processor; top with cover, and process [...]
YIELD: 4 servings (2 pancakes each) PREPARATION TIME: 20 minutes COOKING TIME: 20 minutes Pumkin, brown sugar, ginger, and nutmeg are combined in these spicy pancakes. Top with Honeyed Cranberries. Ingredients: 1 cup unbleached all-purpose flour 2 teaspoons baking powder 2 tablespoons brown sugar, firmly packed 1/4 teaspoon ground nutmeg 1/4 teaspoon ground ginger 1 [...]
Yield: 4 servings Ingredients: 2 1/2-pound frying chicken, cut in pieces, skinned, all visible fat removed 2 tablespoons acceptable vegetable oil 1/4 cup fresh lemon juice 2 teaspoon oregano or tarragon (optional) 1/8 teaspoon garlic powder 2 tablespoons chopped fresh parsley 1/4 teaspoon paprika Procedure: Preheat oven to 350 degrees Fahrenheit. Lightly spray an oven [...]
Yield: 8 servings Ingredients: 1 large apple, chopped 1/4 cup sliced green onions 1 tablespoon curry powder 1 tablespoon water 1 cup skim milk 2 tablespoons minced fresh parsley 1/2 (10 3/4-ounce) can cream of mushroom soup, undiluted 2 cups chopped cooked chicken (skinned before cooking and cooked without salt) 1/2 cup plain low-fat yogurt [...]
Yield: 2 dozen (73 calories and 28% fat each) Ingredients: 3 1/2 teaspoons brown sugar 3 tablespoons light-colored corn syrup 1 1/2 tablespoons margarine 1/2 teaspoon vanilla extract 2 egg whites 2 tablespoons water 2/3 cup all purpose flour 1/2 cup instant non-fat dry milk powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 cup [...]
Yield: 4 servings (30 calories and 45 % fat per 1/2 cup serving). Ingredients: 1/2 cup fresh cauliflower flowerets 1/2 cup fresh broccoli flowerets 1/2 cup thinly sliced yellow squash 1/4 cup thinly sliced zucchini 1/4 cup diagonally sliced carrot 1/4 cup white wine vinegar 1/2 teaspoon garlic powder 3/4 teaspoon chili oil 1/2 teaspoon [...]
Yield: 12 small or 6 large muffins (2 small muffin or 1 large muffin each). Preparation Time: 20 minutes Cooking Time: 18 minutes Chopped pear and cinnamon are featured players in these delicious muffins. Spread warm muffins with non-fat cheese or fruit jam. Serve with Mulled Apple Warmer (refer to the site). Ingredients: 1 1/2 [...]
Yield: 8 servings Ingredients: 1 pound lean ground beef 1 small onion, finely chopped 1 teaspoon salt 1/2 teaspoon chili powder 1/8 teaspoon pepper Vegetable cooking spray 1 cup tomato juice 1 (16 ounce) can green beans, drained 2 1/2 cups mashed potatoes (cooked without salt or fat) 1/4 teaspoon paprika Procedure: Combine lean ground [...]
Yield: 12 servings (160 calories and 28% fat per serving) Ingredients: 4 (3/4-pound) pork tenderloins 1/2 teaspoon salt 1/4 teaspoon pepper Vegetable cooking spray 1 tablespoon olive oil 1/2 cup vinegar 1 tablespoon minced fresh rosemary 3 tablespoons honey 1 tablespoon mustard Fresh rosemary sprigs (optional) Procedure: Trim fat from tenderloins, sprinkle with salt and [...]
Yield: 6 servings (1 waffle each) Preparation Time: 25 minutes Cooking Time: 20 minutes These waffles are a best bet for breakfast when topped with Blueberry Topping (refer to the site). Ingredients: 1 1/2 cups unbleached all-purpose flour 1/2 cup whole wheat flour 2 teaspoons baking powder 1 1/2 teaspoons baking soda 1/2 teaspoon ground [...]
