May 98 Recipes

May'98 Recipes!

Linguine with Sun-dried Tomatoes

Pineapple Shake

Linguini w/ Spinach, Olives, Chilli Tomatoe Sauce

Chocolate Shake

Sloppy Joe Deluxe's

Layered Taco Casserole

Honey-mustard dressing

Taco Salad Bowls

Chicken Cordon Bleu

Non-Fat Ice Cream

Banana tips! # 1

Banana tips! # 2

"Linguine with Sun-Dried Tomatoes

6 oz uncooked linguine
1/2 tsp cornstarch
1 1/4 c low-salt chicken broth
1 c chopped sun-dried tomatoes, packed without oil (about 30)
Cooking Spray
1 T olive oil
3/4 c chopped onion
2 garlic cloves, minced
6 c coarsely chopped spinach
1/2 t salt
1/4 t crushed red pepper
1/4 c (1 oz) preshredded parmesan cheese
2 T pine nuts, toasted

Bring 2 quarts water to a boil in a large Dutch oven. Add linguine; cook 7 minutes or until tender. Drain in a colander; rinse under very hot water. Set aside.

Place cornstarch in bowl. Gradually add broth; stir with a whisk until blended. Add tomatoes; set aside.

Coat Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add onion and garlic; saute 3 minutes. Add broth mixture; bring to a boil. Cook 2 minutes, stirring constantly. Return linguine to pan. Stir in spinach, salt, and pepper; toss well. Spoon mixture onto plates; sprinkle with cheese and pine nuts.

Makes 4 servings (serving size: 1 c. pasta mixture, 1 T. cheese and 1 1/2 tsp. pine nuts)

Selections: 2B, 3 FR/V, 1 FA, 40 C

Per serving: 319 Calories (29% from fat), 10.4g fat, 8.6g Fiber

"Pasta Salad # 1"

12 oz. cooked pasta
8 oz. fat free italian dressing
4 Tbsp Salad Supreme seasoning
1 small onion chopped
1 green pepper chopped
3 tomatoes diced
1 cucumber chopped
1 cup cauliflower pieces
1 cup broccoli pieces

Mix all and chill several hours or overnight. (I find that it usually needs a little more seasoning to add "zing".)

Makes 16 servings.

Each serving (3/4 cup) = 1B, 1V, 10 Cal. or = 0 g fat, 3 g fiber.

"Grill Tip # 1"

A friend of mine makes burgers from ground turkey and swears that they are wonderful.

Grilled vegetables are good. Right now some sort of baked potato bar sounds good. Wrap them in foil and roast them in the coals and then have a huge selection of toppings. Beats the heck out of greasy chips.

My brother loves to grill salmon. He marinates it in a garlic concoction and it is soooooo good.

"Grill Tip # 2"

Maybe this will help you for the grill.

My family loves to take potatoes, onions and mushrooms and slice them. I spray tinfoil with cooking spray and lay them on the tinfoil. If I haven't had any fat for the day I sometimes put in a little light margarine. Spray another piece of tinfoil and put on top and roll all the sides. We put it on the grill and cook it for about 1/2 hour depending on the coals. It does need to be turned ever 15 minutes. My family like for me to not turn them so often and let the outside potatoes get brown and crunchy. You do need to get all the sides sealed tight.

We even put hamburger or turkey patties in with this (make smaller packages with 1-2 patties in each) and cook them all together.

I don't put margarine in when I use meat and I buy lean cuts.

Hope this will help. I am at work but I'll try to remember to bring the new pudding recipe we got at the last meeting. It has soda crackers in it and it was great.

"Meatloaf"

Don't know if this is like what you naormally have but take a look

1 1/2 lbs. Ground Beef, Chuck, Turkey or Veal
1 Egg
3 slices Bread crumbled
1 Green Bell Pepper(Optional)
1 Onion (Optional)
1 (8 oz) can Tomato Sauce

Mix thoroughly and shape into loaf. Bake at 350 degrees for 1 hour. You may top withTomato Catsup or Tomato Sauce 15 minutes prior to being done. Continue cooking for the remaining 15 minutes.

As I am in Australia I have no idea how many protiens there are in 1 1/2 lbs of meat but I am sure you could find out. Then the egg counts for 1 protien & the bread for 3 breads. I am not sure how you count the tomao sauce either but I am sure you can work that out as well. The rest is veggies.

Add everything up, divide by the number of serves & you should get the counts.

"Grill Tip # 3"

I like to cut up tons of veggies - green peppers, mushrooms, broccholi, cauliflower, onions, potatoes, whatever. Marinate in a little bbq sauce, dijon mustard, little tiny bit of canola oil for about 4 hours. Cover the grill with foil, spoon on the veggies and smoke them. You can even add chunks of chicken and fruit or whatever. Kind of like shish-ka-bobs without the sticks.

"Pudding Recipe"

We too received a pudding recipe with soda crackers. Maybe it's the same one.

64 soda crackers
1 pkg each sugar free chocolate and vanilla pudding
2 cups light cool whip

Make each pudding separately according to pkg directions. In an 8x8 pan, make the following layers:

1 - 16 crackers, 2 - chocolate pudding, 3 - 16 crackers, 4 - 1 cup cool whip, 5 - 16 crackers, 6 - vanilla pudding, 7 - 16 crackers, 8 - 1 cup cool whip

Cover and refrigerate at least 12 hours before serving.

Makes 8 servings.

This had a two thumbs up from my family.

The selections are 1� B; � P/M; and 75 bonus calories.

NOTE: Don't crumble the crackers.

"Linguini w/ Spinach. olives, Chilli Tomato Sauce"

1 tsp olive oil
1 clove garlic
1/2 cup brown onion
2 cups ripe tomatoes chopped
2 tsp tomatoe paste
1-2 small chillies
2 tsp fresh basil, chopped
1 tsp dried oregano
freshly ground black pepper
40 g kalamata olives
1 1/2 cups baby or English spinach, washed and roughly chopped
2 cups cooked linguini, warm

Heat oil and saute garlic and onion until onion is transparent. Add tomatoes, tomato paste, chillies, basil, oregano and pepper and heat while stirring until tomatoes release their juice. Add olives and heat until sauce reaches desired consistency, adding a little water if necessary. Stir in spinach until warmed through. Serve over linguini.

Serves 2.

Each provides: 1/2 fat, 4 veg, 2 bread, and 150 opt kj. Fat 4g Fibre 7.5g

"Salads"

I've recently discovered fresh herbs in green salads, espicially cilantro! It's soooo good.

My favorite salad is a mixture of many types of lettuce (icberg, red, boston, escarole) with fresh herbs (cilantro, dill, a little parsley). It really changes the flavor. Something to try.

Another thing would be to simply steam a bunch of veggies and maybe marinate them in a vinegar/mustard marinade.

"BBQ Ideas"

Try marinating skinless/boneless chicken breasts in fat free Italian salad dressing and tossing those on the grill. Yummy!

Also, you could do a pasta salad with tri-color pasta, veggies (carrots, brocolli, cauliflower, peppers, tomatoes, onions, etc) and toss with fat-free Italian dressing (or any other flavor you like).

For dessert, how about sliced strawberries (they are really tastey this year) with angel food cake and a little whipped topping.

Or just plain watermelon always tastes good at a picnic.

Good luck and don't get all crazed about what you're going to eat. Just take the meal and enjoy yourself and have a good time! Why not take it as a freedom meal?

"Pasta Salad # 2"

I am not a pasta salad fan; however, I do make one that I love.

1 cup spiral pasta, cooked
chopped carrots
sliced green olives
sliced cherry peppers
one serving of turking pepperoni (about 16 slices)
fat free italian dressing or parmesan dressing

The counts would be one bread, one protein and optional calories.

This is easy to make in mornings to take to work.

"Pineapple Shake"

1/2 cup crushed pineapple
1/3 cup powdered milk
Artif. sweetner to equal 2 Tbsp sugar
1/2 tsp vanilla
6 ice-cubes, to start with

Put above ingredients in blender in order given. Process on highest speed. Pour into glass.

(Sometimes I take a shortcut when making the Pineapple Shake: I mix 1 packet vanilla Alba, 1/2 cup crushed pineapple and ice cubes. Really quick!)

Makes 1 serving (equals 1 FR and 1 P/M)

"Chocolate Shake"

8 oz nonfat milk
8-10 ice cubes
1 tsp instant cocoa
1 packet equal

Put all the above ingredients in a blender on high until blended. Virtually fat free.

One serving = 1 P/M.

"Smoothies"

3 ice cubes
1/4 cup water or apple juice
1 banana
3 strawberries, frozen

Put 3 ice cubes in blender with 1/4 cup water or apple juice. Chop. Add a banana - frappe. Then add three frozen strawberries or maybe some blueberries. Frappe some more! Pour into a tall glass.

"Sloppy Joe Deluxe's"

2/3 cup vegetable crumble (hope your stores have this its great, usually found near frozen veggie burgers- I love them too!)
1/2 cup Healthy Choice sauce - I like to try the different ones but garlic lovers is my fav!

Mix these together, you can slice thinly a piece of pepper or mushroom or what ever and throw it on top, nuke for 3-4 min. Toast a lite roll or muffin, then divide sauce mix onto each half on a micro safe plate. Top with a serving of fat free grated chedder, or your choice. Nuke for a minute or so til cheese is bubbly, top with a dollop of fat free sour cream. Hmmmm..... heaven, I call them sloppy joe deluxe's.

If you can spare the bread, divide it over four halfs and really feel like you are gorging.

"Layed Taco Casserole"

Got this last night at WW meeting. It's pretty good, the whole family likes it!

1 lb. ground turkey, browned
1/2 c. onion
2c tomato sauce
1/2 c. diced green chilies
1 tsp salt, (opt)
12 taco shells, crushed
8 oz Mont. Jack cheese lite, 1/2" cubes
8 oz sour cream, (lofat/fat free)
4 oz. cheddar cheese, lofat

Brown turkey. Add onion, tomato sauce, chilies, cheese and salt.

Crush taco shells.

Spray a 2 qt casserole, put in 1/2 the shells on the bottom top with 1/2 cheese cubes 1/2 meat mix bake at 20 minutes at 350 degrees. Then put on the Sour cream and cheese and heat 5 to 10 more min. till cheese melts.

Here is the exchanges 3 Prot, 1 1/4 veg, 1-1/2 br, 30 opt.

Serves 8

"Honey-Mustard Dressing"

I have a book that has a Turkey Honey-Mustard Pocket recipe. The dressing is a mixture of

2 tsp reduced-calorie mayonnaise
1/2 tsp each mustard and honey

Hope that helps.

"Cake Recipe"

Since it's hard to have treats for the kids and keep our hands and mouths off them :-) I thought I'd share this recipe that was given to me.

1 cake mix
2 TBS all-purpose flour
--2 of the following--
1 cup mashed bananas
1 cup crushed pineapple
1 cup apple sauce

Mix and pour into rectangular cake pan, sprayed with Pam-like cooking spray. Bake at 350 for about 40 minutes.

I've experimented with different fruits, depending on what I've had on hand. I've used a couple different kids of cake mixes and havent' yet found one that was gross. M

My kids and dh all like this.

My leader said it was just 85 calories a piece!

Cut the cake into 12 pieces when cooled.

"Taco Salad Bowls"

I learned how to make taco salad bowls (the big kind like in the restaurants) without frying.

You just heat your oven to 400 degrees and lay your tortilla over a glass bowl (whatever size is appropriate, so the tortilla hangs over quite a bit), be sure to spray the bowl (which is upside down) with cooking spray.

Heat until crispy and brown (about 5 minutes or so) and you will have a bowl that is low fat (or no fat depending on your choice of tortilla).

I fill with a measured amount of no fat refried beans,ground up turkey, lettuce,tomatoes,black olives and salsa on top.

It is very filling and even though it seems like a lot, it is no more than a regular bean/meat burro!

"Chicken Cordon Bleu"

From WEIGHT WATCHERS HEALTHY LIFE-STYLE COOKBOOK.

2 thin chicken cutlets (3 oz. each)
2 slices each turkey-ham and reduced-fat Swiss cheese (1/2 oz. each)
1 T + 2 t Dijon-style mustard, divided
1 t honey
1/3 c + 2 t plain dried bread crumbs
2 t vegetable oil
1/2 c canned ready-to-serve low-sodium chicken broth
2 t all-purpose flour
1 T sour cream

1. Preheat oven to 375 degrees. Top each chicken cutlet with 1 slice turkey-ham and 1 slice cheese. Starting from the narrow end, roll each cutlet jelly-roll fashion. Secure with toothpicks.

2. In small mixing bowl, combine 1 T. mustard and the honey. Spread half of the mixture evenly over each chicken roll.

3. On sheet of wax paper, arrange bread crumbs. Turn chicken rolls in bread crumbs. Coat all sides and use all bread crumbs. Arranage chicken rolls on a non-stick baking sheet. Drizzle each with 1 t. oil. Bake until chicken is cooked through--20-25 mins.

4. While chicken is baking, prepare sauce. In small saucepan, combine broth and flour, stirring to dissolve flour. Cook over medium-high heat, stirring frequently until mixture thickens--3-4 mins. Reduce heat to low and stir in sour cream and remaining mustard. Cook, stirring occasionally--3-4 mins. longer. DO NOT BOIL.

5. To serve, remove toothpicks and cut each chicken roll crosswise into 4 equal slices. Onto each of 2 serving plates pour half of the sauce and top with 4 chicken roll slices.

Approximate total time: 40 mins.

Makes 2 servings.

Each serving provides: 1 FA, 3 P/M, 1 B, 60 C

Per serving: 329 cals, 12 g fat, 1 g fiber

"Non-Fat Ice Cream"

1 can of skim condensed milk (not sweetened)
1 lb strawberries (or any other type of fruit available)
1/2 cup liquid sweetener (you can find this in the home brewers section of the grocery store or corn syrup will do)

Place milk (in the can), beaters for electric mixer and a metal bowl in the freezer for one hour. While this cools off, run the fruit though a food processor to liquify it and add the sweetener. Place in freezer.

When one hour is up, put milk and sweetened fruit in bowl and beat on high with electric mixer about 5 minutes. You will notice that the mixture becomes similar to whipped cream. When it forms peaks, place in container (if you have popsicle molds, they are wonderful) and freeze.

You can use artificial sweetener if you like or chocolate sauce. This is great made as pops for the summer. NO GUILT!!

Note this is great because except for a few extra calories if you can't use artificial sweetener, this fits into program, and if your like me and don't drink alot of milk, it makes getting that calcium that much easier.

"Banana Tips # 1"

I have lots of half eaten bananas from my two yr. old. Mash them up and stick them in a freezer container or old margarine tub and pop them into the freezer until you have the recipe you're looking for. They may turn brown and ugly, but they'll still be useable and good in muffins/bread.

"Banana Tips # 2"

What I do with good or old bananas is take my blender, put 3/4 cup of orange juice, one banana, strawberries, half peach and a few blueberries.

Blend up into a great drink. I do this every morning for breakfast. Don't throw those bananas away!

"Banana Bread"

Here is a recipe I got for banana bread. You can have the whole loaf.

1/2 medium banana
1 egg, beaten
1 slice reduced calorie bread
1/4 tsp. walnut flavoring (or use more vanilla flavoring)
1/2 tsp. baking powder
1/3 cup dry milk
3 pkg. sweetner

Combine all ingredients in blender. Bake in a sprayed small loaf pan at 350 degrees for 20 minutes.

Serves 1 = 1 Fr/V, 1/2 B, 2 P/M

NOTES: The slice of bread acts as the flour. You can find the pans (I just used the alumininum disposable ones) just about anywhere I think. Any discount or grocery store should have them. I think they make a metal one but I don't have it.

The bread takes the place of the flour. I hope I didn't leave it out in the first post. Enjoy.

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That comes to 5.5 g fat and 1.5 g fiber

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