Yield: 6 servings Ingredients: 1 cup dry-no-cholesterol noodles 3 cups finely chopped cabbage 1 tablespoon margarine 3/4 teaspoon caraway seeds 1/2 teaspoon onion powder Procedure: Cook noodles according to package direction, omitting salt. Stir-fry chopped cabbage in margarine over medium heat until cabbage is tender but still crisp, for about 5 to 8 minutes. Add [...]
Yield: 4 servings Ingredients: 1 cup uncooked macaroni Vegetable oil spray 1 tablespoon acceptable vegetable oil 2 tablespoons chopped onion 1 tablespoon all purpose flour 1/4 teaspoon curry powder 1/4 teaspoon onion powder 1/8 teaspoon freshly ground black pepper 1 tablespoon finely chopped fresh parsley or 1/2 tablespoon dry parsley flakes 1 cup skim milk [...]
Yield: 8 muffins (1 muffin each) Preparation Time: 20 minutes Cooking Time: 12 minutes These muffins are great way to start the day and are also delicious addition to the breadbasket at the dinner table. Serve with Tomato Zingers (refer to the site). Ingredients: 1/2 cup unbleached all-purpose flour 1 teaspoon baking powder 1 tablespoon [...]
Yield: 4 servings Especially for the microwave 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 [...]
Yield: 2 1/2 quarts Ingredients: 3 pounds chicken, skinned, all visible fat removed 3 quarts cold water 1 medium onion, chopped 2 large carrots, chopped 2 stalks celery, chopped 5 or 6 peppercorns 1 bay leaf 1 teaspoon dried thyme Procedure: Rinse chicken and pat dry. In a large stockpot, combined all ingredients and bring [...]
Yield: 6 servings (85 calories and 2 % fat per 1/2 cup serving) Ingredients: 3 medium size baking potatoes (about 1 1/2 pounds) 1/2 teaspoon onion powder 1/2 teaspoon paprika 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Vegetable cooking spray Procedure: Scrub potatoes then cut into 1/4 inch thick slices. Pat slices [...]
Yield: 6 servings Exchanges: 2 starch, 2 lean meat, 1 vegetable Serving size: 1 cup Ingredients: 1 pound lean beef, cubed 2 tablespoons Worcestershire sauce 1/2 teaspoon salt 1/4 teaspoon dried oregano 1/8 teaspoon ground allspice 1 beef bouillon cube 2 cups boiling water 1 cup canned tomatoes, undrained 4 medium baking potatoes, cubed 3 [...]
Ingredients: 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 [...]
Ingredients: 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)
Yield: 4 servings (85 calories and 2% fat per 1 cup serving). Ingredients: 3/4 pound small round red potatoes 1/4 pound fresh asparagus spears 1/2 cup chopped celery 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh dillweed 2 tablespoons fat-free mayonnaise 1 tablespoon skim milk 1/8 teaspoon salt Procedure: Place potatoes in a large [...]
