KWQC-TV6 Recipes

2004 KWQC-TV6 Recipes
This page was updated May 17, 2006 at 09:26

Tip: To select a single recipe for printing click on the Printable Recipe link that is located above and to the left of each recipe title.

Looking For Something?

We welcome your comments or suggestions.

Table of Contents
Goto [HOME]

APPETIZERS/BEVERAGES

  09/29/2004    BAJA BRUSCHETTA W/MEXICAN CHEESE - KIM KIRCHHERR 
  06/07/2004    BAKED ONIONS IN CHEESE SAUCE - JOANNA LUND 
  09/29/2004    BLACK BEAN DIP - KIM KIRCHHERR 
  01/09/2004    CHERRY ALMOND SMOOTHIE 
  11/19/2004    CRANBERRY BRIE APPETIZER BITES - DONNA DOLAN 
  08/04/2004    CUCUMBER YOGURT DIP - MIDWEST DAIRY COUNCIL 
  12/10/2004    EASY BLT DIP 
  09/29/2004    FESTIVE SPICY APPLE SNACK - KIM KIRCHHERR 
  06/14/2004    FUN FRUIT DIPS AND SALADS 
  12/13/2004    GINGER CLOVE TEA 
  04/09/2004    HAM IT UP BREAD DIP - GREAT HARVEST BREAD CO. 
  12/10/2004    KIDS FAVORITE SNACK MIX 
  09/29/2004    PIZZA QUESADILLAS - KIM KIRCHHERR 
  10/28/2004    PUMPKIN DIP - KIM KIRCHHERR 
  10/28/2004    PUMPKIN PIE SMOOTHIE - KIM KIRCHHERR 
  12/21/2004    SALSA PARTY DIP - JOANNA LUND 
  11/30/2004    SAVORY MUSHROOM DIP - KIM KIRCHHERR 
  01/06/2004    SMOOTHIE - MISSION WELLNESS 
  06/07/2004    SPRING LEMONADE - JOANNA LUND 
  10/12/2004    SWEET CINNAMON FRUIT DIP - DONNA DOLAN 
  10/01/2004    TOMATO AND CHEESE TART 
  08/04/2004    TROPICAL CHEESE SPREAD - MIDWEST DAIRY COUNCIL 
  08/25/2004    TROPICAL HEATWAVE SMOOTHIE - JOANNA LUND 
  08/31/2004    VANILLA ICED MOCHACCINO - MIDWEST DAIRY COUNCIL 
  08/26/2004    VANILLA ICED MOCHACCINO - MIDWEST DAIRY COUNCIL

BREADS

  11/08/2004    APPLE STREUSEL MUFFINS - KIM KIRCHHER 
  07/29/2004    CHOCOLATE ZUCCHINI BREAD - MIKE REEH 
  04/09/2004    CINNAMON CHIP FRENCH TOAST - GREAT HARVEST BREAD CO. 
  11/01/2004    DAY OF THE DEAD BREAD 
  11/19/2004    MATT'S APPLE NUT BREAD 
  07/09/2004    PEPPERONI PIZZA STUFFED BISCUITS - DIANNA WARA 
  10/28/2004    PUMPKIN PANCAKES - KIM KIRCHHERR 
  05/06/2004    SUNRISE MUFFINS - MIKE REEH/MARILYN AMATO 
  07/29/2004    ZUCCHINI BREAD W/CRUSHED PINEAPPLE - MIKE REEH

DESSERTS

  12/15/2004    APPLE  CHERRY GRANOLA CRISP - GREAT HARVEST BREAD CO. 
  06/01/2004    APPLESAUCE PIE 
  12/06/2004    BASIC WHITE LAYER CAKE - JOANNA LUND 
  10/15/2004    CAMEMBERT DESSERT PANINI - MIDWEST DAIRY 
  04/05/2004    CHOCOLATE COCONUT MACAROONS 
  10/15/2004    CHOCOLATE RASPBERRY PANINI 
  08/26/2004    COCOA-BERRY YOGURT TARTS - MIDWEST DAIRY COUNCIL 
  04/23/2004    COVERED WAGON RHUBARB PIE - JOANNA LUND 
  02/04/2004    DARK CHOCOLATE-COVERED STRAWBERRIES 
  12/06/2004    DEVIL'S FOOD CUPCAKES - JOANNA LUND 
  11/08/2004    DOUBLE DECADENT TEA BROWNIES - KIM KIRCHHER 
  12/10/2004    FAST FUDGE 
  09/29/2004    FAT FREE MARSHMALLOW TREATS - KIM KIRCHHERR 
  03/05/2004    FLOWERPOT CAKES 
  02/05/2004    FUDGE PECAN TART 
  04/06/2004    GLUTEN-FREE FUDGE CAKE 
  12/22/2004    GRAMMA'S FAVORITE SUGAR COOKIES - NORITA 
  04/15/2004    HAWAIIAN SUNSET RICE PUDDING - JOANNA LUND 
  04/02/2004    HEAVENLY COCONUT CREAM HASH - JOANNA LUND 
  05/27/2004    MARTHA'S STRAWBERRY CHEESECAKE BITES - MIKE REEH 
  12/22/2004    MARY'S ROLLED CHRISTMAS COOKIES - NORITA 
  11/19/2004    MATT'S "LOOK GOOD NAKED" CAKE 
  12/10/2004    MATT'S BARS - MATT WIESE 
  02/05/2004    NO-ROLL PIE CRUST 
  11/26/2004    PUMPKIN CHIFFON PIE - JOANNA LUND 
  12/24/2004    PUMPKIN CHIFFON PIE - JOANNA LUND 
  02/05/2004    RICH PIE PASTRY 
  12/08/2004    SOFT CHOCOLATE CHIPPERS - JOANNA LUND 
  12/30/2004    SOUR CREAM PINEAPPLE CREAM CHEESE PIE - JOANNA LUND 
  12/08/2004    WHITE CHRISTMAS CHERRY CHEESECAKE - JOANNA LUND 
  03/31/2004    YOGURT PARFAIT 
  07/29/2004    ZUCCHINI BARS - MIKE REEH

ENTREES

  11/08/2004    ANTIPASTO MINI PIZZAS - KIM KIRCHHER 
  10/28/2004    APPLE JACK PORK CHOPS - MIKE REEH 
  01/08/2004    BACON WRAPPED PORK LOIN - MIKE REEH 
  04/02/2004    BAKED CHICKEN AND GRAVY - JOANNA LUND 
  09/24/2004    BLUE CHEESE CRUSTED TENDERLOIN - MIKE REEH 
  11/30/2004    BUFFALO TURKEY PIZZA - KIM KIRCHHERR 
  03/31/2004    CHEESY EGG SCRAMBLER 
  11/12/2004    CHEESY HOLIDAY TURKEY SALAD - NIKKI STAHR 
  05/06/2004    CHEESY-EGG BAKE - MIKE REEH/MARILYN AMATO 
  10/15/2004    CHICKEN PEPPER PESTO MONTEREY JACK PANINI - MIDWEST DAIRY 
  04/23/2004    CHICKEN-BROCCOLI STIR-FRY - JOANNA LUND 
  12/20/2004    CHRISTMAS SPIRAL HAM W/APRICOT & MUSTARD GLAZE - MIKE REEH 
  11/26/2004    CREAMED TURKEY OVER SAVORY CORNBREAD - JOANNA LUND 
  12/24/2004    CREAMED TURKEY OVER SAVORY CORNBREAD - JOANNA LUND 
  03/31/2004    CREAMY BANANA WALNUT OATMEAL 
  12/30/2004    CREAMY TUNA MACARONI CASSEROLE - JOANNA LUND 
  04/15/2004    EASY CHEESY TUNA AND NOODLES - JOANNA LUND 
  11/02/2004    EMPANADAS 
  09/15/2004    ENCHILADAS VERDES - LA FLAMA 
  04/05/2004    FARFEL AND MUSHROOM CASSEROLE 
  06/01/2004    GARDEN VEGETABLE BURGERS 
  09/10/2004    GEORGE'S SHRIMP AND SCALLOP LINGUINE 
  09/16/2004    GOURMET CHICKEN SAUTE - MIKE REEH 
  09/02/2004    GOURMET STACKED FILET - MIKE REEH 
  09/09/2004    GRAMMA'S KICKIN' PAN-FRIED CHICKEN - MIKE REEH 
  11/30/2004    GREEN TEA ASIAN STIR-FRY - KIM KIRCHHERR 
  06/23/2004    GRILLED TURKEY TENDERLOINS AND BURGERS (COOKIES BBQ) 
  05/05/2004    GUACAMOLE FOR TWO - LA FLAMA 
  12/21/2004    HAM AND CHEESE PINWHEELS - JOANNA LUND 
  04/27/2004    HONEY CITRUS PEPPERCORN SALMON - CHEF KEVIN NAPE 
  07/15/2004    IMPERIAL CHICKEN AND RICE CASSEROLE - TASTE OF CUBA 
  01/20/2004    ITALIAN STIR-FRY - HAPPY DIABETIC CHEF 
  08/12/2004    MANGO SHRIMP STIR FRY W/COCONUT RICE - MIKE REEH 
  09/22/2004    MEAT LOAF - MIKE REEH 
  04/05/2004    MORROCAN FISH 
  10/14/2004    PAN-FRIED PORK CHOPS W/ONION GRAVY - MIKE REEH 
  01/22/2004    PAN-SEARED GROUPER W/BAYOU SHRIMP SAUCE - MIKE REEH 
  02/26/2004    PAN-SEARED GROUPER W/WILD RICE VEGETABLE PILAF - MIKE REEH 
  09/28/2004    PECAN PORK LOIN - MIKE REEH 
  02/12/2004    SALMON (OR CHICKEN) OSCAR - MIKE REEH 
  04/01/2004    SALMON WITH CHUTNEY SAUCE - MIKE REEH 
  04/01/2004    SAN FRANCISCO SHRIMP STIR-FRY - MIKE REEH 
  11/04/2004    SCALLOPS OF TURKEY MARSALA - MIKE REEH 
  02/26/2004    SEAFOOD LINGUINI FLORENTINO - MIKE REEH 
  07/29/2004    SOUTHWESTER STEAK W/GARDEN SALSA - MIKE REEH 
  05/27/2004    SPECIAL CITRUS BBQ SAUCE FOR SALMON, CHICKEN, PORK - MIKE REEH 
  05/27/2004    SPICY CHUTNEY BASTE FOR PORK, CHICKEN - MIKE REEH 
  03/18/2004    SPRING LAMB W/SOUR CREAM SMASHED RED POTATOES & RED WINE SAUCE - MIKE REEH 
  07/08/2004    STACK IT UP STEAK SANDWICH - MIKE REEH 
  09/15/2004    SUNDRIED TOMATO & PASTA 
  07/29/2004    SWORDFISH W/ANAHEIM CHILI W/MANGO CHUTNEY - MIKE REEH 
  12/29/2004    TOURNEDOES  - NEW ORLEANS STYLE - MIKE REEH 
  08/31/2004    TWO-CHEESE MEDITERRANEAN STUFFED CHICKEN - MIDWEST DAIRY COUNCIL 
  08/26/2004    TWO-CHEESE MEDITERRANEAN STUFFED CHICKEN - MIDWEST DAIRY COUNCIL 
  04/22/2004    WILD MUSHROOM CHICKEN - MIKE REEH 
  05/17/2004    WISCONSIN TURKEY SANDWICHES - JOANNA LUND

MISCELLANEOUS

  06/17/2004    BIG MIKE'S ALL-AMERICAN BBQ SAUCE 
  04/05/2004    CHAROSES 
  03/22/2004    CHEESY DOG BISCUITS 
  08/31/2004    COCOA-BERRY YOGURT TARTS - MIDWEST DAIRY COUNCIL 
  12/13/2004    CREAMY BLUEBERRY VINAIGRETTE 
  08/17/2004    DRIED FRUIT TRAIL MIX - DONNA DOLAN 
  08/17/2004    FISHY FRUIT TRAIL MIX - DONNA DOLAN 
  07/21/2004    FRUIT SALSAS - JEWEL/OSCO 
  10/18/2004    HALLOWEEN TREATS 
  06/04/2004    OTTOMAN - HANCOCK FABRICS 
  09/07/2004    PASTA AL PESTO - HAPPY DIABETIC CHEF 
  08/17/2004    POPCORN-BERRY BARS - DONNA DOLAN 
  10/26/2004    PUMPKIN BUTTER - DONNA DOLAN 
  10/28/2004    PUMPKIN VINAIGRETTE - KIM KIRCHHERR 
  10/28/2004    SASKATCHEWAN MASHED PUMPKIN - KIM KIRCHHERR 
  01/09/2004    THE CALCIUM KEY - DAIRY COUNCIL 
  01/09/2004    TIP SHEET - DAIRY COUNCIL

SOUPS/SALADS

  08/19/2004    BEEF STEAK & BEEFSTEAK TOMATO SALAD - MIKE REEH 
  10/21/2004    BUTTERNUT SQUASH SOUP 
  06/08/2004    CHERRY FRUIT SALAD - JOANNA LUND 
  02/25/2004    CHICKEN CHILI - JEFF GRUNDER 
  01/09/2004    CHICKEN ENCHILADA SOUP 
  12/23/2004    CHICKEN TORTILLA SOUP IN TOMATO BASE - LA FLAMA 
  12/20/2004    CHRISTMAS 7-UP SALAD - SHIRLEY BONNETT (MIKE REEH) 
  12/21/2004    COLORFUL CAULIFLOWER BUFFET SALAD - JOANNA LUND 
  12/31/2004    CURRIED BROWN RICE SOUP - NORITA 
  10/28/2004    CURRIED PUMPKIN SOUP - KIM KIRCHHERR 
  11/30/2004    FLORENTINE GARLIC SHELL SOUP - KIM KIRCHHERR 
  11/26/2004    GOLDEN TURKEY NOODLE SOUP - JOANNA LUND 
  12/24/2004    GOLDEN TURKEY NOODLE SOUP - JOANNA LUND 
  08/16/2004    MEDITERRANEAN CHICKEN SALAD - HAPPY DIABETIC CHEF 
  12/20/2004    MIKE'S WILTED CABBAGE SALAD - MIKE REEH 
  01/06/2004    RAW ENERGY SOUP - MISSION WELLNESS 
  08/16/2004    SHRIMP SCAMPI AND TOMATOES - HAPPY DIABETIC CHEF 
  08/04/2004    SNAPPY SLAW - MIDWEST DAIRY COUNCIL 
  12/30/2004    TANTALIZING TOMATO SALAD - JOANNA LUND 
  11/02/2004    TOMATILLO SOUP WITH CRUNCHY JICAMA 
  03/25/2004    TUNA SPAGHETTI SALAD - JOANNA LUND 
  11/30/2004    TURKEY WALDORF SALAD - KIM KIRCHHERR 
  03/25/2004    UNDER THE SEA TUNA CORN CHOWDER - JOANNA LUND 
  11/26/2004    WALDORF CHICKEN-RICE SALAD - JOANNA LUND 
  12/24/2004    WALDORF CHICKEN-RICE SALAD - JOANNA LUND 
  11/23/2004    WALDORF SALAD W/CRANBERRIES AND PECANS IN BOSTON BIBB CUPS 
  05/17/2004    Z-HEART'S BANANA SALAD - JOANNA LUND 
  09/21/2004    ZESTY BLACK BEAN AND RICE SALAD - DONNA DOLAN

VEGETABLES

  10/14/2004    BOURBON SMASHED SWEET POTATOES - MIKE REEH 
  11/08/2004    CARROT MASHED POTATOES - KIM KIRCHHER 
  03/24/2004    GLAZED CARROTS 
  12/30/2004    HARVEST GREEN BEANS - JOANNA LUND 
  10/28/2004    HORSERADISH SMASHED POTATOES - MIKE REEH 
  11/23/2004    NEW POTATOES IN ROASTED-GARLIC BUTTER W/BACON AND SAGE 
  11/08/2004    POTATO CHEESE PUFFS - KIM KIRCHHER 
  09/14/2004    SPAGHETTI SQUASH TOSS - DONNA DOLAN 
  10/01/2004    VEGETABLE BOUQUET

APPETIZERS/BEVERAGES

Printable Recipe BAJA BRUSCHETTA W/MEXICAN CHEESE - KIM KIRCHHERR
09/29/2004
Return to [TOP] [HOME]

2 tablespoons Olive Oil
20 slices crusty, 1/2-inch thick bread
1 tsp garlic powder
ž cup BORDENŽ Four Cheese Mexican Blend Finely Shredded Cheese
ž cup reduced fat cheese
˝ cup prepared salsa
ź cup sliced and drained black olives
Jalapeno peppers, sliced and drained

Directions:

1. Preheat oven to 375° F
2. Brush both sides of bread with olive oil and sprinkle with garlic powder, then arrange on a large cookie sheet.
3. Sprinkle 1 cup of the cheese over the top and bake for 5 minutes or until bread is golden and cheese is melted.
4. Spoon 1 tsp salsa on each slice and arrange on a serving platter.
5. Top with remaining cheese, black olives, and jalapeńos.

Adapted from www.elsie.com

Printable Recipe BAKED ONIONS IN CHEESE SAUCE - JOANNA LUND
06/07/2004
Return to [TOP] [HOME]
3 cups thinly sliced onion
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup shredded Kraft reduced-fat Cheddar cheese
1/4 cup Kraft Reduced Fat Parmesan Style Grated Topping
1 (2-ounce) jar chopped pimiento, undrained
1 teaspoon dried parsley flakes

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. Arrange onions in prepared baking dish. In a small saucepan, combine mushroom soup, Cheddar cheese, Parmesan cheese, undrained pimiento, and parsley flakes. Cook over medium heat until cheese melts, stirring often. Evenly spoon hot sauce over onion. Bake for 45 to 50 minutes or until onions are tender. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Vegetable, 2/3 Protein, 1/4 Slider, 18 Optional Calories
103 Calories, 3 gm Fat, 5 gm Protein, 14 gm Carbohydrate, 339 mg Sodium, 227 mg Calcium, 2 gm Fiber
Diabetic Exchanges: 1 Vegetable, 1 Meat, 1 Starch/Carbohydrate

Printable Recipe BLACK BEAN DIP - KIM KIRCHHERR
09/29/2004
Return to [TOP] [HOME]

1 Tbsp. (15mL) Mrs. DashŽ Mesquite Grilling Blend
15.5 Oz. (434mL) can black beans, drained
1/2 cup (120mL) plain low fat yogurt
3/4 cup (180mL) mild salsa
Baked tortilla chips
Carrot and celery sticks

Directions:

1. Put beans in a food processor and blend until smooth. Add yogurt and Mrs. Dash, and process for 30 seconds.
2. Mix in salsa.
3. Serve with baked chips, carrots, and celery sticks.

Adapted from: www.mrsdash.com

Printable Recipe CHERRY ALMOND SMOOTHIE
01/09/2004
Return to [TOP] [HOME]
From The Calcium Key by Michael Zemel, Ph.D., and Bill Gottlieb
Reprinted with permission from Wiley Publishing

Makes: 1 serving
Prep time: 5 minutes

3/4 cup frozen cherries
1/4 teaspoon almond extract
1/2 tablespoon sugar (or sugar substitute if desired)
3/4 cup nonfat plain yogurt
3-4 ice cubes

Combine all ingredients in blender. Blend until smooth.

Nutritional Information Per Serving for individual recipe:
__________________________________________________________
Calories 190
Fat 0 g
Saturated Fat 0 g
Cholesterol 5 mg
Sodium 150 mg
Calcium 35% Daily Value
Protein 11 g
Carbohydrates 33 g

Printable Recipe CRANBERRY BRIE APPETIZER BITES - DONNA DOLAN
11/19/2004
Return to [TOP] [HOME]
All You Need

1/4 c. sugar
1/4 c. water
1 1/4 c. Ocean SprayŽ fresh or frozen Cranberries
1 tsp lemon juice
1/2 tsp finely shredded lemon peel
25 3-1/4" square wonton wrappers
1(8 oz) Brie round, cut into 24 3/4" cubes

All You Do

1. Preheat oven to 350°F. Spray 24 miniature-muffin cups with nonstick cooking spray.
2. Combine sugar and water in a medium saucepan. Bring to a boil.
3. Add cranberries; return to a boil. Reduce heat; simmer about 3 to 4 minutes or until cranberries pop and mixture thickens slightly, stirring occasionally. Remove from heat; stir in lemon juice and peel.
4. Press 1 wonton wrapper gently into each muffin cup, allowing ends to extend above. Spray edges of wonton wrappers with nonstick cooking spray. Bake for 12 to 14 minutes or until bottoms of cups are beginning to brown.
5. Place 1 cube of Brie in each cup; place sheet of aluminum foil over each pan to prevent excessive browning. Bake 3 to 5 minutes or until Brie is soft. Remove from oven; top each with about 1 teaspoon cranberry mixture.
6. Makes 24 appetizers.
7. Daily Values: 1% vitamin A, 0% vitamin C, 2% calcium, 2% iron.

Nutrition information per serving

Calories 65
Carbohydrate 7 g
Cholesterol 10 mg
Fat 18 g
Protein 3 g
Sodium 105 mg

Printable Recipe CUCUMBER YOGURT DIP - MIDWEST DAIRY COUNCIL
08/04/2004
Return to [TOP] [HOME]
Recipe created by Chef Sandy D Amato,
Executive Chef/Owner of Sanford Restaurant and Coquette Café, Milwaukee

Makes 3 servings Prep time: 5 minutes

Ingredients:
1 cup lowfat plain yogurt
4 oz. lowfat cream cheese
1/2 cup diced, seeded cucumber
1 clove garlic, minced
1 tbsp chopped fresh dill
1 tsp lemon juice
1/2 tsp black pepper
1 tsp lemon zest

Optional garnish: cucumber, sliced thin mint leaves

Stir yogurt and cream cheese until smooth. Add remaining ingredients; stir to blend. Serve with raw or blanched vegetables, such as carrots, celery, tomatoes or zucchini.

Printable Recipe EASY BLT DIP
12/10/2004
Return to [TOP] [HOME]
16 ounces sour cream
1 cup mayonnaise
1 pound bacon, browned and crumbled
2 medium tomatoes chopped and drained

Mix all ingredients well. Refrigerate before serving. Garnish with lettuce and tomato. Serve with soft French bread, toasted French bread, or toasted white bread cut in triangles.

Cooking tip: For the holidays cut your toast with festive cutters.

Make ahead of time and refrigerate before serving.

Printable Recipe FESTIVE SPICY APPLE SNACK - KIM KIRCHHERR
09/29/2004
Return to [TOP] [HOME]

3 cups Corn ChexŽ cereal
3 cups Rice Chex Ž cereal
3 cups Wheat ChexŽ cereal
1 cup pecan halves
1/2 cup red cinnamon candies
1/4 cup sugar
1/4 cup melted trans fat free margarine (try Smart Balance)
1/4 cup water
1 cup cut-up dried apple pieces (1/2- to 3/4-inch pieces)

Directions:
1. Heat oven to 300 degrees. Mix cereals and pecans in large bowl and set aside.
2. Heat candies, sugar, margarine and water in 3-quart saucepan over medium heat, stirring frequently, until melted and blended.
3. Pour over cereal mixture, stirring until evenly coated. Spread in ungreased large roasting pan. Bake 20 minutes.
4. Stir in apple pieces. Bake 15 minutes longer.
5. Spread on waxed paper or aluminum foil to cool. Sprinkle with ground cinnamon if desired. Store in airtight container. Makes 10 cups snack mix.

Adapted from: www.chex.com

Printable Recipe FUN FRUIT DIPS AND SALADS
06/14/2004
Return to [TOP] [HOME]
Fun Fruit Dips and Salads

The season for fresh, delicious fruits is here! Enjoy fruit "as is", or to
make them more festive for your summer fiestas, try serving them up with
delicious dips that don't add too much extra fat or calories, but add a
whole lot of fun to the party.

SPICED YOGURT AND HONEY DIP
Makes 1 cup

Ingredients:
1-cup low fat vanilla yogurt
2 tbsp honey
ź tsp ground ginger
1/8 tsp ground allspice
ź tsp cinnamon
1/8 tsp ground cardamom
ź tsp orange zest

Directions:
1. Combine all ingredients and blend.
2. Serve chilled with your favorite fresh seasonal fruits.

Nutrition information per serving:
Calories: 35
Fat: 0 g
Carbohydrates: 7 g

Adapted from www.stonyfield.com

TROPICAL FRUIT DIP
Makes 16 servings
Ingredients:
8 ounces reduced fat cream cheese
˝ cup Equal spoonful (~12 packets of Equal)
˝ cup light whipped topping, thawed
˝ cup shredded coconut (reduce amount to lower fat)
ź cup chopped nuts
1 tsp vanilla
Variety of seasonal fresh fruit
Pecans, if desired, for garnishing

Directions:
1. Beat cream cheese and Equal on medium until blended.
2. Mix in the rest of the ingredients except the fruit.
3. Refrigerate, covered, for one - two hours before serving
with fresh fruit. Garnish with pecans if desired.

Nutrition information per serving:
Calories: 62
Fat: 5 grams
Carbohydrates: 3 grams

Adapted from www.equal.com

ORANGE YOGURT DIP
Makes 4 servings

Ingredients:
8 oz plain low fat yogurt
2 tbsp honey
Orange peel grated from ˝ an orange
2 oranges, peeled and separated into slices
1 medium apple with skin on, sliced and dipped in lemon juice to avoid
browning
1 medium banana, peeled and cut into wedges and dipped in lemon juice to
avoid browning

Directions:
1. Combine first three ingredients.
2. Serve with oranges, apple, banana.

Nutrition information per serving:
Calories: 148
Fat: 1gram

Adapted from www.aboutproduce.com

PUDDING FRUIT DIP
Makes 2 cups

Ingredients:
16 oz low fat sour cream
1 package (1 oz) sugar free instant vanilla pudding mix
ź c fat free milk
4 tsp lemon juice
1 tsp grated lemon peel

Directions:
1. Combine all ingredients until mixed completely.
2. Serve with a variety of fresh fruit.
3. Garnish with fresh mint, if desired.

Adapted from: Penn State Cooperative Extension College of Agricultural
Sciences; Better Kid Care Program. "Zippety Dips"

"HEAT-PROOF", better for you Summer Cones
Makes 4 servings

Ingredients:
1 medium fresh peach
1 medium plum
1 medium nectarine
4 ice cream cones, any variety
12 oz fruit flavored or vanilla low fat yogurt
Toppings: chocolate sprinkles, dried fruit bits, trail mix, sweetened
cereal

Directions:
1. Cut up whole fruit into small pieces and mix together.
2. Place cones into juice cups or mugs to stand upright.
3. Spoon fresh fruit and yogurt into each cone, alternating
layers evenly between the four.
4. Sprinkle with your favorite toppings!

Nutrition information will vary with type and amount of toppings used.

Adapted from www.aboutproduce.com

In good health,

Kim Kirchherr, MS, RD, LDN, CDE
Corporate Dietitian for Jewel-Osco
Director, Nutrition in Focus Program
708-531-6765
800-JEWEL-61 for nutrition questions
Fax: 708-531-6720
Visit www.jewelosco.com for nutrition tips and recipes.

All foods can fit! Read labels to see if your food choices meet your
health/nutrition goals and give you the nutrients you need.

Printable Recipe GINGER CLOVE TEA
12/13/2004
Return to [TOP] [HOME]
2 cups water
1 inch cube of fresh ginger (about)
Powdered clove to taste
Powdered cinnamon to taste
Pinch of cayenne pepper

Put the water on to boil. Peel the ginger and slice it into thin slices. Put the ginger, clove, cinnamon, and cayenne pepper into the water. Let the whole mixture come to a boil and reduce heat and simmer for 20 minutes.

The ginger helps with stomach upset. The clove soothes your sore throat. The cayenne pepper breaks up congestion and activates the immune system, and the cinnamon just tastes good (although recent studies suggest that cinnamon might help reduce cholesterol).

Printable Recipe HAM IT UP BREAD DIP - GREAT HARVEST BREAD CO.
04/09/2004
Return to [TOP] [HOME]
3 cups shredded cheddar
2 cups chopped cooked ham
1 package cream cheese (8 oz) room temperature
1 cup sour cream
1 cup mayonnaise
1/3 cup chopped green chiles
1/8 teaspoon Worcestershire sauce
Dash of Tabasco or your favorite hot sauce

Mix all ingredients and bake at 350 degrees for one hour. Serve in a bread bowl with your favorite sliced bread.

Printable Recipe KIDS FAVORITE SNACK MIX
12/10/2004
Return to [TOP] [HOME]
1 large bag of M&M's
4 cups Cheerios
1 jar peanuts
1 cup raisins

Combine ingredients, store in airtight container.

Printable Recipe PIZZA QUESADILLAS - KIM KIRCHHERR
09/29/2004
Return to [TOP] [HOME]
8 ounces Frigo mozzarella
6 tbsp Barilla pasta sauce
6-7" tortillas (look for at least 2 grams fiber per serving)

Directions:
1. Spread 1 tbsp sauce on each tortilla then sprinkle 1/3 cup cheese on half of each tortilla.
2. Fold other half over cheese side to enclose filling. Press on tortilla to flatten slightly and seal cheese inside.
3. Over medium heat, in large skillet, Place 3 of the stuffed tortillas and cook a minute on each side or until golden brown with melted cheese.
4. Remove from skillet, repeat with remaining three tortillas. Cut each into thirds and serve with additional sauce.

Adapted from www.frigocheese.com

Printable Recipe PUMPKIN DIP - KIM KIRCHHERR
10/28/2004
Return to [TOP] [HOME]
2 cups Pumpkin Puree
1 cup Brown Sugar
1 Tsp. Ground Cinnamon
1/2 Tsp. Ginger
1/2 Tsp. Nutmeg
1 Package (8 oz) Fat free or reduced fat Cream Cheese, softened

Directions:

1. In bowl, combine pumpkin and cream cheese.
2. Add remaining ingredients and mix until smooth and creamy.
3. Refrigerate minimum four hours or overnight to allow flavors to blend.
4. Serve with Crackers, gingerbread, celery, carrots, etc.

Adapted from www.pumpkinnook.com

Printable Recipe PUMPKIN PIE SMOOTHIE - KIM KIRCHHERR
10/28/2004
Return to [TOP] [HOME]
1 cup pumpkin puree
1 cup vanilla yogurt (use low fat or fat free for less fat)
˝ cup milk (try fat free or 1% milk for less fat)
ź cup maple syrup (use sugar free for fewer calories and carbohydrates)
ground cloves for topping
low fat frozen topping (a small amount of frozen topping can be considered a "free food")

Directions:

1. Combine first four ingredients in a blender until smooth.
2. Pour into 4 short glasses and top with a dollop of frozen topping and a dusting of ground cloves.

From www.stonyfield.com

Printable Recipe SALSA PARTY DIP - JOANNA LUND
12/21/2004
Return to [TOP] [HOME]
Serves 8 (1/3 cup each)

1 (8-ounce) package Philadelphia fat-free cream cheese
1/3 cup Kraft fat-free mayonnaise
1 cup chunky salsa (mild, medium, or hot)
1 teaspoon dried parsley flakes

In a medium bowl, stir cream cheese with a spoon until soft. Add mayonnaise. Mix well to combine. Blend in salsa and parsley flakes. Refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: Good with fresh veggies or crackers.

Each serving equals:
HE: 1/2 Protein, 1/4 Vegetable, 7 Optional Calories
28 Calories, 0 gm Fat, 4 gm Protein, 3 gm Carbohydrate, 349 mg Sodium, 0 gm Fiber
DIABETIC: 1/2 Meat

Printable Recipe SAVORY MUSHROOM DIP - KIM KIRCHHERR
11/30/2004
Return to [TOP] [HOME]
Ingredients:

1 container (8 oz) low fat or fat free sour cream
1 envelope Carb Options Mushroom Recipe Mix

Directions:

1. In medium bowl, combine sour cream and mushroom recipe mix.
2. Chill and serve with cut up vegetables.

Adapted from www.carboptions.com

Printable Recipe SMOOTHIE - MISSION WELLNESS
01/06/2004
Return to [TOP] [HOME]
1-2 fresh or frozen bananas
4 fresh or frozen strawberries
Raw almond milk, apple juice, soy or rice can be used as well
1 tablespoon flax oil
1-2 tablespoons lecithin granules

Blend to desired consistency. Any fruit can be used, experiment and enjoy!

Printable Recipe SPRING LEMONADE - JOANNA LUND
06/07/2004
Return to [TOP] [HOME]
1 tub Crystal Light Lemonade Mix
6 cups cold water
2 cups Diet Mountain Dew
8 mint leaves

In a large pitcher, combine dry lemonade mix, water, and Diet Mountain Dew. Pour mixture into tall glasses partially filled with ice cubes and garnish each with 1 mint leaf.

Serves 8 (1 cup) - Each serving equals:
HE: 1 Optional Calorie
4 Calories, 0 gm Fat, 0 gm Protein, 1 gm Carbohydrate, 6 mg Sodium, 0 mg Calcium, 0 gm Fiber
Diabetic Exchanges: Free Food

Printable Recipe SWEET CINNAMON FRUIT DIP - DONNA DOLAN
10/12/2004
Return to [TOP] [HOME]
8 oz package Hy-Vee cream cheese, softened
1 cup vanilla low-fat yogurt
1/4 one fourth cup packed Hy-Vee brown sugar
1 tsp Hy-Vee cinnamon
8 oz can crushed pineapple in juice, drained
4 red Delicious apples, cored, sliced

Beat cream cheese, yogurt, brown sugar and cinnamon in a medium bowl until creamy.
Fold in pineapple. Cover and refrigerate 1 hour. Serve with apples.
Serves 12.

Printable Recipe TOMATO AND CHEESE TART
10/01/2004
Return to [TOP] [HOME]
TOMATO AND CHEESE TART

1 pkg. Pepperidge Farm Frozen puff pastry sheets (2 sheets)
1 egg yolk beaten with 1 tsp. water
1 c. finely shredded Asiago or Parmesan cheese (or a mixture of the two)
1 lb. Ground pork sausage (either mild or hot, to your liking)
1-8 oz. Pkg. Cream cheese, softened
2 cloves of garlic, minced
1 shallot, minced
Dash of Worchestershire sauce
1 T. fresh thyme, chopped (or 1 tsp. dried)
1-2 lbs. Roma or heirloom tomatoes, sliced
2 T. extra virgin olive oil
ź c. flat leaf parsley, chopped

Thaw puff pastry at room temperature for one hour. In a small bowl, mix egg yolk with water. Unfold the pastry sheets on a lightly floured surface. Roll the pastry sheets gently to flatten creases. Cut ˝-inch strips from all 4 sides of each sheet using a sharp knife or rolling pastry cutter. Brush edges of pastry sheets with egg mixture. Place cut pastry strips on top and along edges of pastry sheets, pressing in place to form a raised edge, trim ends.

Place pastries on 2 parchment lined baking sheets. Brush pastries with egg mixture. Prick pastry with a fork and sprinkle with cheese. Bake, 1 sheet at a time, in a 425-degree oven for 15-20 minutes or until puffed. Cool on the baking sheet, which has been placed on a wire rack. (Sheets may be baked earlier in the day and stored at room temperature until ready to use.)

In a large sauté pan, cook sausage, along with the garlic and shallots until no pink remains in the sausage and shallots are translucent. Make sure the sausage is crumbled well. Cool slightly or to room temperature. Mix the cream cheese, Worcestershire sauce, parsley and thyme into the cooled sausage.

Carefully and gently spread this sausage mixture onto the pastry. (Don't worry if the pastry cracks on top as you spread the mixture - you're covering it up with topping and tomatoes.) Arrange the tomato slices on top of mixture, overlapping slightly. Drizzle with olive oil and sprinkle with chopped parsley, salt and pepper, if desired. Slide onto cutting board or serving platter; cut each tart into 4 serving-size pieces.

Makes 8 servings. Note: You can cut them into smaller, appetizer-size pieces, if desired.

Note: You can use cooked, crumbled bacon or chopped ham in place of pork sausage, if desired. Mushrooms and/or green pepper can be added to cream cheese mixture as well.

Printable Recipe TROPICAL CHEESE SPREAD - MIDWEST DAIRY COUNCIL
08/04/2004
Return to [TOP] [HOME]

Makes 1-3/4 cups Prep time: 15 minutes

1 pkg. cream cheese (8 oz.), softened
3 tablespoon honey
3/4 teaspoon ground ginger
1 can (8 ounces) crushed pineapple, drained well
Graham crackers
Apple slices
Pineapple chunks
Strawberries

Beat cream cheese, honey and ginger in a small mixing bowl until smooth. Stir in crushed pineapple. Serve with graham crackers or assorted fruits, such as apple slices, pineapple chunks and strawberries.

Copyright 2004, Midwest Dairy Association Printed: Monday, August 02, 2004

Printable Recipe TROPICAL HEATWAVE SMOOTHIE - JOANNA LUND
08/25/2004
Return to [TOP] [HOME]
1 cup fat free milk
1 (8 ounce) can crushed pineapple, packed in fruit juice, undrained
1/4 cup Splenda
1/4 teaspoon coconut extract
1/2 cup crushed ice

In a blender container, combine milk, undrained pineapple, Splenda, and coconut extract. Cover and process on Blend for 15 seconds. Add ice. Recover and process on Blend for 20 to 25 seconds or until mixture is smooth. Evenly pour into 2 glasses. Serve at once.

Printable Recipe VANILLA ICED MOCHACCINO - MIDWEST DAIRY COUNCIL
08/31/2004
Return to [TOP] [HOME]
Makes 2 servings
Recipe courtesy of 3-A-Day of Dairy

2 coffee cups of strong French Roast coffee
2 cups of fat free milk
1 tablespoon of unsweetened cocoa powder
1 tablespoon sugar
1 teaspoon vanilla extract

Brew 2 cups of French roast or expresso-style coffee and pour into a small saucepan with fat free milk, cocoa powder, sugar and vanilla extract; simmer for 5 minutes. Let cool for 5 minutes; pour over ice in 2 large lidded cups and shake well before serving.

Note: This beverage can also be prepared warm. After simmering ingredients, blend with a hand-held electric mixer to create a frothy top and carefully pour into coffee mugs.

Nutritional Facts per serving:
Calories 130
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 130 mg
Calcium 30% Daily Value
Protein 9 g
Carbohydrates 20 g
Dietary Fiber 1 g

Printable Recipe VANILLA ICED MOCHACCINO - MIDWEST DAIRY COUNCIL
08/26/2004
Return to [TOP] [HOME]
Makes 2 servings

2 coffee cups of strong French Roast coffee
2 cups fat free milk
1 tablespoon of unsweetened cocoa powder
1 tablespoon sugar
1 teaspoon vanilla extract

Brew 2 cups of French roast or espresso-style coffee and pour into a small saucepan with fat free milk, cocoa powder, sugar and vanilla extract; simmer for 5 minutes. Let cool for 5 minutes; pour over ice in 2 large lidded cups and shake well before serving.

NOTE: This beverage can also be prepared warm. After simmering ingredients, blend with a hand-held electric mixer to create a frothy top and carefully pour into coffee mugs.

Recipe courtesy of 3-A-Day of Dairy

BREADS

Printable Recipe APPLE STREUSEL MUFFINS - KIM KIRCHHER
11/08/2004
Return to [TOP] [HOME]
18 Regular muffins

Topping:
1/2 cup chopped walnuts
1/4 cup all-purpose flour
3 tablespoons granulated sugar
2 tablespoons trans fat free margarine, at room temperature
1/4 teaspoon ground cinnamon

Batter:
1 1/2 cups all-purpose flour
1/2 cup granulated sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
2 large Eggland's Best eggs
1 cup low fat sour cream
1/4 cup (1/2 stick) trans fat free margarine, melted
1 cup diced unpeeled apple, preferably tart

1. Heat oven to 375ş F. Grease muffin cups or use foil-baking cups.
2. Put streusel topping ingredients into a medium-size bowl. Mix with a fork, and then crumble with fingers until mixture looks like chopped walnuts.
3. To make the batter, combine flour, sugar, baking powder, cinnamon, allspice, baking soda, and salt in a large bowl.
4. Break Eggland's Best eggs into another bowl. Add sour cream and melted margarine, and whisk until well blended. Stir in diced apple.
5. Pour egg mixture over flour mixture and fold in just until dry ingredients are moistened.
6. Scoop batter into muffin cups. Top each muffin with about 2 teaspoons of the streusel topping.
7. Bake 20 to 25 minutes, or until browned. A toothpick inserted into the center should come out clean. Remove from pans and let cool at least 1 hour before serving.

Adapted from www.eggland.com

Printable Recipe CHOCOLATE ZUCCHINI BREAD - MIKE REEH
07/29/2004
Return to [TOP] [HOME]
3 eggs
2 cups sugar
1 cup oil
2 cups shreded zucchini
1-1/2 teaspoons vanilla
2-1/3 cups flour
1 teaspoon baking soda
1/3 cup cocoa
1/4 cup (or more) nuts

Beat eggs and sugar together. Add oil and zucchini. Add all other ingredients to zucchini mixture. Add vanilla and beat well. Pour into 2 bread pans, greased and floured.

Bake at 325 degrees for 50-60 minutes.

Printable Recipe CINNAMON CHIP FRENCH TOAST - GREAT HARVEST BREAD CO.
04/09/2004
Return to [TOP] [HOME]
1 loaf cinnamon chip bread, sliced 1-1/2" thick
1 carton (16 fl. oz.) vanilla caramel coffee creamer (or you can try hazelnut, amaretto, French vanilla, or any other favorite flavor.
6 eggs

Butter 9 x 13 pan. Lay 1-1/2" bread slices in a single layer. Mix creamer and eggs and pour over bread. Cover and refrigerate overnight.

TOPPING:
3/4 cup almonds, walnuts, or pecans
3/4 cup brown sugar
4 tablespoons butter

Mix topping ingredients and sprinkle over soaked bread. Bake at 350 degrees for approximately 40 minutes.

Printable Recipe DAY OF THE DEAD BREAD
11/01/2004
Return to [TOP] [HOME]
PAN DE MUERTO
DAY OF THE DEAD BREAD

This is a version of the bread that is made for the November 2 celebration known as the Día de los Muertos (Day of the Dead) in Mexico. You can also mold the bread into different shapes like angels and animals.
Ingredients:

" 1 1/2 cups of flour
" 1/2 cup of sugar
" 1 teaspoon of salt
" 1 tablespoon of anise seed
" 2 packets of dry yeast
" 1/2 cup of milk
" 1/2 cup of water
" 1/2 cup of butter
" 4 eggs
" 3 - 4 1/2 cups of flour

Preparation:

Mix all dry ingredients together except the 3 - 4 1/2 cups of flour.
In a small pan, heat the milk, the water, and the butter. Add the liquid mixture to the dry mixture.
Beat well.
Mix in the eggs and 1 1/2 cups of flour. Beat well.
Put in the rest of the flour, little by little.
Knead the mixture on a floured board for 9 - 10 minutes.
Put the dough in a greased bowl and allow it to rise until it has doubled in size (about an hour and a half at sea level).
Punch the dough down and reshape it with some "bone" shapes on top to decorate it.
Let it rise another hour.

Bake at 350 degrees F (175 degrees C) for about 40 minutes.
After baking, sprinkle it with confectioner's sugar and colored sugar.

Printable Recipe MATT'S APPLE NUT BREAD
11/19/2004
Return to [TOP] [HOME]
Ingredients:

3/4 cup sugar
2 egg whites
1 egg
1 cup sifted all-purpose flour
3/4 cup whole wheat flour
1/2 tsp salt
1/2 tsp baking powder
1 tsp cinnamon
1 tsp nutmeg
14 oz. Sweetened applesauce
1 cup chopped California walnut (if desired)

Directions:

1. Add 1/2 applesauce to sugar, creaming till light. Add eggs; beat till light and fluffy.
2. Sift together dry ingredients; add to creamed mixture alternately with applesauce, beating after each addition; stir in nuts. Pour into loaf or muffin pan which has been sprayed with non-stick product. Bake in moderate oven (350) about 1 hour. Cool in pan 10 minutes; remove to cooling rack.
3. If desired while still warm, top with sugar glaze. Mix 1/2 cup sifted
confectioner's sugar and 1 tablespoon water. Makes 10 servings.

Nutritional Information (per serving):

139 calories (5% fat)
1g. fat
20g. carbs
30g cho.
2g fiber

Printable Recipe PEPPERONI PIZZA STUFFED BISCUITS - DIANNA WARA
07/09/2004
Return to [TOP] [HOME]
Flavorful pesto seasons the biscuit crust of these pizza-filled biscuits.

1 (17.3 oz.) can Pillsbury Grands! Homestyle Refrigerated Extra Rich Biscuits
3 tablespoons basil pesto
24 small slices pepperoni (about 1-1/2 oz.)
3 tablespoons pizza sauce
1/3 cup think bite-size green bell pepper strips
2 oz. (1/2 cup) shredded mozzarella cheese

1. Heat oven to 375 degrees. Separate dough into 8 biscuits. With serrated knife, cut each biscuit into 2 layers, making 16 dough rounds.

2. Spread about 1/2 teaspoon pesto over each dough round. In 8 nonstick regular-size muffin cups, gently press 8 dough rounds, pesto side down, in bottom and halfway up side of cups.

3. Place 3 pepperoni slices in each dough-lined muffin cup. Spread about 1 teaspoon pizza sauce over pepperoni in each cup. Arrange bell pepper strips evenly over pizza sauce. Sprinkle cheese evenly over bell pepper. Top each with dough round, pesto side up; gently tuck dough edge into muffin cup.

4. Bake at 375 degrees for 16 to 20 minutes or until deep golden brown. Remove from muffin cups; place on wire rack. Cool 10 minutes. Serve warm.

Printable Recipe PUMPKIN PANCAKES - KIM KIRCHHERR
10/28/2004
Return to [TOP] [HOME]
Makes: 12-16 pancakes

Ingredients:

1 cup All Purpose Flour
1/2 cup Pumpkin puree fresh cooked or canned
1 Tbs. Sugar
1 cup 1% or fat free Milk
2 Eggs, separated
2 Tsp. Baking Soda
1/4 Tsp. Salt (use less if on a low sodium diet)
1/2 Tsp. Ground Cinnamon
2 Tbs. Vegetable Oil

Directions:

1. Combine dry ingredients and spices in a bowl.
2. In a second bowl, whisk together, pumpkin puree, egg yolks, milk, and oil.
3. Combine wet and dry ingredients.
4. Using a mixer, beat egg whites until peaks form and fold into the batter.
5. Pour 1/4 cup of batter onto a greased griddle and cook until golden brown.
6. Serve with syrup.
Adapted from www.pumpkinnook.com

Printable Recipe SUNRISE MUFFINS - MIKE REEH/MARILYN AMATO
05/06/2004
Return to [TOP] [HOME]
Makes 14-16 muffins

2 cups flour
1-1/2 cups sugar
2 teaspoons cinnamon
2 teaspoons baking soda
1/2 teaspoon salt
2 cups shredded carrots
1/2 cup golden raisins
1 cup chopped nuts
1/2 cup coconut
2 apples (Jonathan), peeled and shredded
3 eggs
1 cup salad oil
2 teaspoons vanilla

Put dry ingredients in large bowl. Add carrots, raisins, nuts, coconut and apples. Stir well. In small bowl beat eggs, oil and vanilla. Add to dry mixture until batter is just combined. Spoon into cupcake shells, filling to the top.

Bake 375 degrees for 20-22 minutes.

Printable Recipe ZUCCHINI BREAD W/CRUSHED PINEAPPLE - MIKE REEH
07/29/2004
Return to [TOP] [HOME]
3 eggs, beaten
1 cup oil
2 cups sugar
3-1/2 cups flour
2 teaspoons baking soda
1 teaspoon cinnamon
1 cup drained crushed pineapple
2 teaspoons vanilla
2 cups zucchini, shredded
1/2 teaspoon salt
1 cup nuts, chopped

Cream sugar and oil. Add eggs, vanilla, salt, soda, cinnamon, zucchini, nuts and pineapple. Stir in flour.

Bake in 2 greased loaf pans at 350 degrees for 1 hour.

DESSERTS

Printable Recipe APPLE CHERRY GRANOLA CRISP - GREAT HARVEST BREAD CO.
12/15/2004
Return to [TOP] [HOME]
1 cup thawed frozen sweet dark cherries
3 green apples, sliced with seeds removed (peel if desired)
2 tablespoons cherry or apple juice
1 tablespoon flour
1/2 cup sugar
1/2 teaspoon cinnamon
1 cup Great Harvest Holiday Granola

Preheat oven to 350 degrees. In a medium bowl, mix cherries, apples and juice. In separate small bowl, mix together flour, sugar and cinnamon. Pour flour mixture over fruit and toss well to coat. Arrange in 9 x 9-inch baking dish sprayed with cooking spray. Top with Great Harvest Holiday Granola. Cover with foil and bake for 30 minutes. Uncover and continue baking until apples are tender and mixture is bubbly.

Makes 6 servings.

Printable Recipe APPLESAUCE PIE
06/01/2004
Return to [TOP] [HOME]
Crust:
1-3/4 cups almonds, soaked 8-12 hours then dried w/towel
1-1/2 cups chopped dates
1 tablespoon water
1/2 teaspoon vanilla
Dash cinnamon
2 teaspoons psyllium

In a food processor chop nuts until evenly ground. Add dates until processed fine. Add water, vanilla and cinnamon while processing. The crust must appear slightly damp and must hold together before adding psyllium; add small amount of water if necessary. Gradually add the psyllium. Press into 9" pie pan.

Filling:
10-12 apples (peeled and cored) cut in chunks
2 cups dates, pitted (medjool)
1 cup raisins
2 teaspoons cinnamon
2 tablespoons psyllium

Use the blank plate in a Champion or Greenlife juicer, alternating apples, dates and raisins.

Printable Recipe BASIC WHITE LAYER CAKE - JOANNA LUND
12/06/2004
Return to [TOP] [HOME]
1-1/2 cups + 2 teaspoons reduced-fat biscuit baking mix
3/4 cup SPLENDA Granular
2/3 cup fat-free milk
1 egg, or equivalent in egg substitute
2 tablespoons + 2 teaspoons reduced-calorie margarine
1-1/2 teaspoons vanilla extract

Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. Sprinkle 2 teaspoons baking mix into prepared pan. Gently pat pan to coat. In a large bowl, combine remaining 1-1/2 cups baking mix and SPLENDA. Add milk, egg, margarine, and vanilla extract. Mix gently just to combine. Spread batter evenly into prepared pan. Bake for 18 to 22 minutes or until a toothpick inserted in center comes out clean. Place pan on a wire rack and allow to cool completely. Cut into 8 servings.

Each serving equals:
HE: 1 Bread, 1/2 Fat, 18 Optional Calories
128 Calories, 4 gm Fat, 3 gm Protein, 20 gm Carbohydrate, 332 mg Sodium, 52 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 1/2 Fat

Printable Recipe CAMEMBERT DESSERT PANINI - MIDWEST DAIRY
10/15/2004
Return to [TOP] [HOME]
Prep: 20 minutes
Makes: 5 sandwiches

Ingredients
5 tablespoons Butter, melted
1 -16 oz. loaf Thick-sliced French Vanilla swirl bread
1-8 oz. Round Camembert cheese, sliced
Whole berry cranberry sauce or pineapple preserves
Confectioners' sugar

Preparation
Brush 1 side of each slice of bread with butter and place, butter side down, on a preparation tray. Place slices of Camembert cheese on unbuttered side of 5 slices of bread. On remaining slices of bread, spread 2 tablespoons cranberry sauce or preserves and place over cheese, butter side up. Cook in Panini grill until browned. Transfer to cutting board and allow to cool slightly. Cut in halves or quarters and place on dessert plate. Sift with confectioners' sugar.

Serving Ideas
Decorate plate with drained pineapple tidbits and sweetened dried cranberries.

Recipe created by Celia Harkey, MS RD LD, Midwest Dairy Association

Home About Us Public Dairy Farmers Health Professionals Schools Media
Š 2004 Midwest Dairy Association, all rights reserved. Terms of Use Privacy Policy Contact Us

Printable Recipe CHOCOLATE COCONUT MACAROONS
04/05/2004
Return to [TOP] [HOME]
1 (14 oz) bag coconut
1 (14 oz) can Eagle Brand Sweetened Condensed Milk
2 teaspoons vanilla
4 squares unsweetened chocolate - melted

Melt chocolate. Mix all ingredients together. Grease cookie sheet. Bake 350 degrees 10-12 minutes. Remove cookies from baking sheet immediately, otherwise they will stick.

Makes about 3 dozen.

Printable Recipe CHOCOLATE RASPBERRY PANINI
10/15/2004
Return to [TOP] [HOME]
Prep: 25 minutes
Makes: 8 sandwiches

Ingredients
1 cup Part-skim ricotta cheese
7 tablespoons Butter, melted
1 (16 oz.) loaf Sliced cinnamon swirl bread
2 ounces Semi-sweet chocolate, grated
Seedless red raspberry jam
Confectioners' sugar

Preparation
Drain ricotta cheese in a strainer over a bowl. Brush 1 side of each slice of bread with butter and place, butter side down, on a preparation tray. Combine drained ricotta cheese and chocolate in a small bowl. Spread 2 tablespoons cheese mixture on each of 8 slices of bread. Spread 2 teaspoons jam on each of the 8 remaining slices of bread. Place, jam side down, over cheese mixture. Cook in Panini grill until browned. Transfer to cutting board and allow to cool slightly. Cut in halves or quarters and place on dessert plate. Sift with confectioners' sugar.

Serving Ideas
Decorate plate by drizzling with chocolate sauce and melted red raspberry jam.

Recipe created by Celia Harkey, MS RD LD, Midwest Dairy Association

Printable Recipe COCOA-BERRY YOGURT TARTS - MIDWEST DAIRY COUNCIL
08/26/2004
Return to [TOP] [HOME]
Makes 6 servings

1-1/2 cups lowfat vanilla yogurt
1-1/2 cups reduced fat ricotta cheese
2 tablespoons sugar
2 tablespoons unsweetened cocoa powder
6 graham cracker tart shells
3/4 cup strawberries, sliced (raspberries or blueberries can also be used)

Mix yogurt, ricotta, sugar and cocoa powder thoroughly with whisk until creamy. Spoon 1/6 mixture into each tart shell and top with sliced strawberries.

Recipe courtesy of 3-A-Day of Dairy

Printable Recipe COVERED WAGON RHUBARB PIE - JOANNA LUND
04/23/2004
Return to [TOP] [HOME]
Serves 8

1 Pillsbury refrigerated unbaked 9-inch pie crust
4 cups coarsely chopped fresh rhubarb
1/2 cup water
1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free strawberry gelatin

Let pie crust set at room temperature for 10 minutes. Meanwhile, in a medium saucepan, combine rhubarb and water. Cover and cook over medium heat for 5 minutes or until rhubarb is just tender. Remove from heat. Add dry pudding mix and dry gelatin. Mix well to combine. Place saucepan on a wire rack and let set for at least 10 minutes. Cut the pie crust in half on the folded line. Gently roll each half into a ball. Wipe counter with a wet cloth and place a sheet of waxed paper over damp spot. Place one of the balls on the waxed paper. Cover with another piece of waxed paper and roll out into a 9-inch circle, with rolling pin. Carefully remove waxed paper from one side and place crust into an 8-inch pie plate. Remove other piece of waxed paper. Evenly spoon rhubarb mixture into pie crust. Repeat process of rolling out remaining pie crust half. Place second crust over top of pie and flute edges. Make about 8 slashes with a knife to allow steam to escape. Bake at 425 degrees for 15 minutes. Reduce heat to 350 degrees and continue baking for 30 minutes. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.

HINT: Place piece of uncooked elbow macaroni upright in center of pie to keep filling from cooking out of crust.

Each serving equals:
HE: 1 Vegetable, 1/2 Bread, 3/4 Slider, 5 Optional Calories
143 Calories, 7 gm Fat, 1 gm Protein, 19 gm Carbohydrate, 162 mg Sodium, 52 mg Calcium, 1 gm Fiber
DIABETIC: 1 Starch/Carbohydrate, 1 Fat

Printable Recipe DARK CHOCOLATE-COVERED STRAWBERRIES
02/04/2004
Return to [TOP] [HOME]
6 ounces dark chocolate
3 tablespoons half-and-half cream
1/2 tablespoon unsalted butter
20 large strawberries

In a one quart glass bowl combine chocolate and cream. Heat in microwave oven on high 1-1/2 to 2 minutes, stirring occasionally, until smooth. Add butter and stir until melted. Dip each strawberry into the chocolate mixture allowing the excess chocolate to drip back into the bowl. If necessary, add additional cream to the chocolate to achieve desired coating consistency. Transfer the coated strawberry to a baking sheet lined with foil or waxed paper and repeat process. Allow the chocolate to cool and then chill the strawberries until chocolate is set, about 20 to 30 minutes.

Source: American Dietetic Association

Printable Recipe DEVIL'S FOOD CUPCAKES - JOANNA LUND
12/06/2004
Return to [TOP] [HOME]
Serves 8

2 tablespoons no-fat sour cream
1/3 cup reduced-calorie margarine
1 egg, or equivalent in egg substitute
1 teaspoon vanilla extract
1/2 cup fat-free milk
1-1/2 teaspoons white distilled vinegar
1-1/2 cups cake flour
1/2 cup unsweetened cocoa powder
1 cup SPLENDA Granular
1 teaspoon baking soda
1/2 cup boiling water

Preheat oven to 350 degrees. Spray 8 wells of a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine sour cream, margarine, egg, and vanilla extract. Stir in milk and vinegar. Add flour, cocoa, SPLENDA, baking soda, and boiling water. Mix well to combine. Evenly spoon batter into each prepared well. Bake for 10 to 12 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and allow to cool completely.

HINTS: 1. Fill unused muffin wells with water. It protects the muffin pan and ensures even cooking. 2. The tops turn darker chocolate, almost like they "frost" themselves.

Each serving equals:
HE: 1 Bread, 1 Fat, 1/4 Slider, 13 Optional Calories
153 Calories, 5 gm Fat, 4 gm Protein, 23 gm Carbohydrate, 269 mg Sodium, 38 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 1 Fat

Printable Recipe DOUBLE DECADENT TEA BROWNIES - KIM KIRCHHER
11/08/2004
Return to [TOP] [HOME]
2 dozen brownies

Ingredients:
˝ cup boiling water
2 LiptonŽ "Brisk" Cup Size Tea Bags
4 squares (4 oz total) unsweetened chocolate
ž cup I Can't Believe It's Not Butter!Ž Spread
2 cups sugar
4 eggs
1 ž cups all-purpose flour
1 tsp baking powder
1 tsp salt
1 cup semi-sweet chocolate chips

Directions:
1. Preheat oven to 350°. In saucepan, pour boiling water over tea bags; cover and brew 5 minutes. Remove tea bags and cool.
2. In small saucepan, melt chocolate squares with Spread. Beat in sugar blended with eggs; set aside.
3. In medium bowl, blend flour, baking powder and salt; stir in egg mixture and tea. Stir in chocolate chips. Spread into greased 15-1/2 x 10-1/2-inch jelly-roll pan and bake 25 minutes or until slight imprint remains when touched lightly with finger. On wire rack, cool slightly. To serve, cut into squares.

Adapted from www.Lipton.com

Printable Recipe FAST FUDGE
12/10/2004
Return to [TOP] [HOME]
1 package semi-sweet chocolate morsels
Equal amount of peanut butter (smooth or crunchy based on preference)
Small can of condensed milk (Eagle brand is best)

Microwave chocolate morsels and the peanut butter for 45 seconds until almost smooth. Add condensed milk, pour into buttered 8" x 8" pan. Put in refrigerator until set.

Printable Recipe FAT FREE MARSHMALLOW TREATS - KIM KIRCHHERR
09/29/2004
Return to [TOP] [HOME]

10 oz bag of marshmallows
6 cups crispy rice cereal
3 tbsp Molly McButter Natural Butter Flavor Sprinkles
Baker's JoyŽ no-stick spray

Directions:

1. Melt marshmallows over low heat until smooth, or microwave on HIGH for about 2-3 minutes until smooth. Remove from heat.
2. Add Molly McButterŽ Natural Butter and mix well.
3. Add cereal. Stir until well coated.
4. Spray 13x9x2" (33x23x10cm) pan with Baker's JoyŽ.
5. Press Mixture into pan. Cool, cut into squares.

From www.mollymcbutter.com

Printable Recipe FLOWERPOT CAKES
03/05/2004
Return to [TOP] [HOME]
Makes 6

1/3 cup vegetable oil, plus more for pots
3/4 cup unsweetened cocoa powder, plus more for dusting
1-1/2 cups all-purpose flour
1-1/2 cups sugar
1-1/2 teaspoons baking soda
3/4 teaspoon baking powder
3/4 teaspoon salt
1 large egg plus 1 large egg yolk
3/4 cup buttermilk
3/4 teaspoon pure vanilla extract
Quick Chocolate Frosting - see recipe below
1/2 cup crushed chocolate wafer cookies (about 10), for garnish
Multicolored pebble-shaped chocolate candies, for garnish
Mint sprigs, for garnish

1. Preheat oven to 350 degrees. Brush the inside of each flowerpot with oil, and line with parchment paper or foil. Brush lining with oil, and lightly dust with cocoa.

2. Sift cocoa, flour, sugar, baking soda and powder, and salt into the bowl of an electric mixer fitted with the paddle attachment. Add egg and yolk, 3/4 cup warm water, buttermilk, oil, and vanilla; mix on low speed until smooth, about 3 minutes.

3. Divide batter among prepared pots, filling each about two-thirds full. Transfer to a rimmed baking sheet. Bake, rotating sheet about halfway through, until a cake tester inserted into centers comes out clean, 20 to 30 minutes. Let cakes cool completely on sheet on a wire rack.

4. Frost cakes with an offset spatula; sprinkle with crushed cookies. Top with candies; "plant" mint sprig in each cake.

QUICK CHOCOLATE FROSTING - Makes about 3 cups
3-1/2 cups confectioners' sugar
1 cup unsweetened cocoa powder
12 tablespoons (1-1/2 sticks) unsalted butter, softened
1/2 cup milk, room temperature
2 teaspoons pure vanilla extract

Sift sugar and cocoa together into a medium bowl. Whisk in butter, milk, and vanilla until smooth. Use immediately.

Printable Recipe FUDGE PECAN TART
02/05/2004
Return to [TOP] [HOME]
9" baked tart or pie shell (purchased frozen or refrigerated pie crust may be used. Prebake according to package directions and cool.)

14 oz. can sweetened condensed milk
2/3 cup semi-sweet chocolate chips (or use part milk chocolate if you prefer)
2 large eggs
1 teaspoon vanilla extract
2/3 cup chopped pecans
Whipped cream or whipped topping for garnish

Pour half the sweetened condensed milk into a microwave-safe cup or bowl. Add the chocolate chips and microwave on high 1 minute. Remove and stir until chocolate is blended (return to heat another 30 seconds if needed). Break eggs into a medium mixing bowl and whisk with the remainder of the milk until well blended. Gradually whisk in melted chocolate mixture until completely mixed. Blend in vanilla and nuts. Pour into baked shell. Bake 25 to 30 minutes (20 minutes for 4" tarts) or until filling is set. Cool to lukewarm and serve with whipped cream or topping. Garnish as desired (strawberries, raspberries, chocolate candy, pecan halves, etc.).

Printable Recipe GLUTEN-FREE FUDGE CAKE
04/06/2004
Return to [TOP] [HOME]
3 (1 oz.) chocolate squares, melted
1/2 cup milk
1 egg
2/3 cup sugar

1/2 cup margarine
1 cup sugar
1 teaspoon vanilla
3 eggs
2/3 cup milk
3/4 cup white rice flour
3/4 cup tapioca flour
1/2 cup plus 1 tablespoon garbanzo bean flour
2 teaspoons xanthan gum
1-1/2 teaspoons baking soda
3 teaspoons baking powder
1/4 teaspoon salt

Beat chocolate squares, milk, egg, and sugar. Put in saucepan and bring to a boil, stirring constantly. Set aside.

In a large mixing bowl, beat margarine, sugar, vanilla and eggs. Add cooked mixture and beat. Add milk.

Sift flours, xanthan gum, baking soda, baking powder, salt and add. Mix at medium speed for 3 minutes.

Pour into two 9-inch round cake pans lined with wax paper. Bake 350 degrees for 35 minutes. Cool before taking out of pans.

FROSTING:

1 pound powdered sugar
2 squares chocolate, melted
1/4 cup margarine, melted
5 tablespoons milk

Mix well.

Printable Recipe GRAMMA'S FAVORITE SUGAR COOKIES - NORITA
12/22/2004
Return to [TOP] [HOME]
8 dozen

3/4 cup soft butter (1-1/2 sticks)
2/3 cup vegetable oil
1 cup granulated sugar
1 cup powdered sugar
1 teaspoon vanilla extract
2 large eggs
1 teaspoon cream of tartar
1 teaspoon salt
1 teaspoon baking soda
4 cups all purpose flour
Granulated sugar or cinnamon sugar for dipping
Colored sugar crystals for decorating

Preheat oven to 357 degrees. Throughly cream butter, oil and both sugars. Add vanilla and eggs, blending well. Combine dry ingredients then stir into butter mixture.

Scoop small amounts of dough, roll into balls and place on baking sheet that has been lined with parchment or silicone baking sheet (or lightly grease baking sheet). Using the bottom of a glass tumbler dipped in sugar, press down onto baking sheet. Sprinkle with colored sugar if desired. Bake 8 to 10 minutes, or until edges JUST begin to turn golden. Cool one minute, then finish cooling on wire racks.

Printable Recipe HAWAIIAN SUNSET RICE PUDDING - JOANNA LUND
04/15/2004
Return to [TOP] [HOME]
Serves 4

3/4 cup Yoplait plain fat-free yogurt
1/2 cup Cool Whip Free
Sugar substitute to equal 2 tablespoons sugar
2 cups (two 8-ounce cans) crushed pineapple, packed in fruit juice, drained, and 1 tablespoon liquid reserved
1/2 teaspoon vanilla extract
2 cups cold cooked rice
4 teaspoons flaked coconut

In a medium bowl, combine yogurt, Cool Whip Free, sugar substitute, reserved pineapple juice, and vanilla extract. Add rice, pineapple, and coconut. Mix well to combine. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 15 minutes.

HINTS: 1) 1-1/3 cups uncooked rice usually cooks to about 2 cups. 2) Good topped with 1 tablespoon Cool Whip Lite, but don't forget to count the few additional calories.

Each serving equals:
HE: 1 Fruit, 1 Bread, 1/4 Skim Milk, 1/4 Slider, 3 Optional Calories
196 Calories, 0 gm Fat, 5 gm Protein, 44 gm Carbohydrate, 42 mg Sodium, 109 mg Calcium, 1 gm Fiber
DIABETIC: 1-1/2 Starch/Carbohydrate, 1 Fruit

Printable Recipe HEAVENLY COCONUT CREAM HASH - JOANNA LUND
04/02/2004
Return to [TOP] [HOME]
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
3/4 cup Cool Whip Free
1 teaspoon coconut extract
1 cup miniature marshmallows
3 tablespoons chopped pecans
3 tablespoons flaked coconut
3 maraschino cherries, quartered

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in undrained pineapple, Cool Whip Free, and coconut extract. Add marshmallows, pecans, coconut, and maraschino cherry pieces. Mix gently just to combine. Evenly spoon into 6 dessert or parfait dishes. Refrigerate for at least 15 minutes.

Serves 6 - Each serving equals:
HE: 1/2 Fa, 1/3 FFM, 1/3 Fr, 3/4 Sl, 1 OC
111 Calories, 4g Fa, 4g Pr, 24g Ca, 262mg So, 19mg Cl, 1g Fi
Diabetic Exchanges: 1 St/Ca, 1/2 Fa

Printable Recipe MARTHA'S STRAWBERRY CHEESECAKE BITES - MIKE REEH
05/27/2004
Return to [TOP] [HOME]
8 oz. cream cheese
1 cup powdered sugar
Strawberries
Graham crackers, crushed

Cream together sugar and cream cheese.

Cut the tops of large strawberries and scoop out center.

Fill strawberries with cream cheese mixture and dip into cracker crumbs and plate.

Printable Recipe MARY'S ROLLED CHRISTMAS COOKIES - NORITA
12/22/2004
Return to [TOP] [HOME]
5 dozen cookie cutouts

1-1/2 cups sifted powdered sugar
1 cup soft butter
1 egg
1 teaspoon vanilla
1/2 teaspoon almond flavoring
2-1/2 cups all purpose flour
1 teaspoon baking soda
1 teaspoon cream of tartar

Cream sugar and butter. Mix in egg and flavorings. Blend dry ingredients and stir in. Refrigerate 30 minutes (or more).

Heat oven to 375 degrees. Divide dough in half and roll out on lightly floured surface to 3/16" thick. Cut with cutters and using a spatula, place on lightly greased (or parchment lined) baking sheets. Bake 7 to 8 minutes, or until lightly golden. Ice and decorate as desired.

ICING:
2 cups sifted powdered sugar
1 tablespoon soft butter
1 teaspoon vanilla
1/2 teaspoon almond flavoring
2 tablespoons (or more) milk, orange juice, or even water

Combine ingredients in a mixing bowl and mix with hand mixer, adding liquid to make a nice spreading consistency. Divide icing into smaller bowls and add various food coloring in desired colors.

Printable Recipe MATT'S "LOOK GOOD NAKED" CAKE
11/19/2004
Return to [TOP] [HOME]
Ingredients:

1/2 box cake mix
2 eggs (or 4 egg whites)
2 tbl. celery
2 tbl. carrots
1/2 cup cabbage
1 radish
1/4 cup apple

Directions:
1. Preheat oven to 350 degree F (175 degrees C).
2. Shred up vegetables and mix together.
3. Combine vegetables, eggs, and cake mix in a mixing bowl.
3. Cook on Low heat in Saladmaster 2 qt. pan, or grease and flour one 8 inch pan and cook at 300 for 17 minutes.
5. After cooling, add a low or non-fat frosting. Makes 6 servings. Serve and enjoy without guilt.

Nutritional Information (per serving):

120 calories
3g. fat
25g. carbs
5 g. protein

Printable Recipe MATT'S BARS - MATT WIESE
12/10/2004
Return to [TOP] [HOME]
Matts I cant believe they arent bad for you Bars
------------------------------
Ingredients:

1/4 lb. light or reduced calorie butter
1 cup oatmeal
6 oz. choc chips / peanut butter chips
1 cup flaked coconut
1 cup walnuts, pecans, or almonds
15 oz. can of Eagle Brand Fat-Free Sweetened Condensed Milk
1/2 cup carrots
1/2 apple

Directions:

1. Preheat oven to 350 degree F.

2. Shred up carrots and apple and mix together.

3. Melt butter in pan.

4. Sprinkle oatmeal to completely cover the bottom

5. Layer the chocolate/peanut chips, nuts, carrots, apple, and finally, coconut.

6. Pour the sweetened condensed milk on top.

7. Cook on Low heat in Saladmaster 2 qt. pan, bake at 350 for 25-30 minutes.

8. ENJOY !

Nutritional Information (per serving):
130 calories
5g. fat
25g. carbs
12 g. protein

Printable Recipe NO-ROLL PIE CRUST
02/05/2004
Return to [TOP] [HOME]
1-1/2 cups all purpose flour
1 teaspoon salt
1 teaspoon sugar
1/2 cup vegetable oil
2 tablespoons milk

Mix all ingredients together in 9" glass pie pan using a fork. Press into bottom and up sides of pan. Flute edge. Prick bottom of crust with fork. Bake 425 degrees 10 minutes, or until golden.

Printable Recipe PUMPKIN CHIFFON PIE - JOANNA LUND
11/26/2004
Return to [TOP] [HOME]
Our Pilgrim fathers (and mothers) would be proud of this "modern-day" pumpkin treat. Try this for a Halloween party, and you're certain to be begged for a repeat performance by Thanksgiving. Serves 8

2 cups (one 16-ounce can) canned pumpkin
1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix
2/3 cup Carnation nonfat dry milk powder
1 teaspoon pumpkin-pie spice
2/3 cup water
1 cup Cool Whip Lite
1 (6-ounce) Keebler graham-cracker pie crust
2 tablespoons (1/2 ounce) chopped pecans

In a medium bowl, combine canned pumpkin, dry pudding mix, dry milk powder, pumpkin-pie spice, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Pour mixture into pie crust. Refrigerate for about 15 minutes. Spread remaining 3/4 cup Cool Whip Lite over top of set filling. Sprinkle pecans evenly on top. Refrigerate until ready to serve.

Each serving equals:

HE: 1/2 Br - 1/2 Ve - 1/4 SM - 1/4 Fa - 3/4 Sl - 19 OC
206 Calories, 8 gm Fa - 4 gm Pr - 30 gm Ca - 350 mg So - 3 Fi
DIABETIC: 2 St - 1 Fa

Printable Recipe PUMPKIN CHIFFON PIE - JOANNA LUND
12/24/2004
Return to [TOP] [HOME]
Our Pilgrim fathers (and mothers) would be proud of this "modern-day" pumpkin treat. Try this for a Halloween party, and you're certain to be begged for a repeat performance by Thanksgiving. Serves 8

2 cups (one 16-ounce can) canned pumpkin
1 (4-serving) package Jell-O sugar-free instant vanilla pudding mix
2/3 cup Carnation nonfat dry milk powder
1 teaspoon pumpkin-pie spice
2/3 cup water
1 cup Cool Whip Lite
1 (6-ounce) Keebler graham-cracker pie crust
2 tablespoons (1/2 ounce) chopped pecans

In a medium bowl, combine canned pumpkin, dry pudding mix, dry milk powder, pumpkin-pie spice, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Pour mixture into pie crust. Refrigerate for about 15 minutes. Spread remaining 3/4 cup Cool Whip Lite over top of set filling. Sprinkle pecans evenly on top. Refrigerate until ready to serve.

Each serving equals:

HE: 1/2 Br - 1/2 Ve - 1/4 SM - 1/4 Fa - 3/4 Sl - 19 OC
206 Calories, 8 gm Fa - 4 gm Pr - 30 gm Ca - 350 mg So - 3 Fi
DIABETIC: 2 St - 1 Fa

Printable Recipe RICH PIE PASTRY
02/05/2004
Return to [TOP] [HOME]
Single crust or six 4" tart shells

1-1/3 cups all-purpose flour
1 teaspoon salt
6 tablespoons unslated butter, cold
1/4 cup shortening, cold*
6 - 8 tablespoons ice water

In a large bowl, (or food processor) combine flour and salt. Cut in butter and shortening until mixture resembles course meal. Sprinkle with ice water and mix with a fork until just moistened enough to hold together. Form loosely into a ball, flatten and wrap in plastic wrap. Chill 30 minutes.

Roll on lightly floured surface to circle 1" larger than tart or pie pan. Lightly roll around pin, lift and move to pan using the rolling pin. Unroll and fit into pan, trim edges and flute pie shell. Bake in preheated 425 degree oven 10 minutes. (This also applies to tart shells.) Remove from oven and cool (in pan) on wire rack.

*While lard maks the most tender/flaky crust for fruit pies, I think butter or shortening taste better in this type recipe.

Printable Recipe SOFT CHOCOLATE CHIPPERS - JOANNA LUND
12/08/2004
Return to [TOP] [HOME]
1/4 cup Land O' Lakes no-fat sour cream
1 egg or equivalent in egg substitute
1/2 cup Splenda Granular
1 teaspoon vanilla extract
2 cups Bisquick Reduced Fat Baking Mix
1/4 teaspoon ground nutmeg
1/2 cup mini chocolate chips

Preheat oven to 375 degrees. Spray baking sheets with butter-flavored cooking spray. In a large bowl, combine sour cream, egg, Splenda, and vanilla extract. Add baking mix and nutmeg. Mix well to combine. Fold in chocolate chips. Drop by tablespoon onto prepared baking sheets to form 24 cookies. Lightly flatten top of cookies by using a glass sprayed with butter-flavored cooking spray. Bake for 6 to 7 minutes or just until lightly browned around edges. Do Not Overbake.

Place baking sheets on wire racks and let cool for 2 minutes. Remove cookies from baking sheets and continue cooling on wire racks.

Serves 12 (2 each) - Each serving equals:
HE: 3/4 Br, 1/2 Sl, 10 OC
111 Calories, 3g Fa, 2g Pr, 19g Ca, 245mg So, 30mg Cl, 1g Fi
DIABETIC EXCHANGES: 1 St

Printable Recipe SOUR CREAM PINEAPPLE CREAM CHEESE PIE - JOANNA LUND
12/30/2004
Return to [TOP] [HOME]
Serves 8

1 (4-serving) package JELL-O sugar-free lemon gelatin
1/2 cup boiling water
1 (8-ounce) can crushed pineapple, packed in fruit juice, undrained
1 (8-ounce) package Philadelphia fat-free cream cheese
1/4 cup Splenda Granular
1 cup Land O Lakes no-fat sour cream
1 (6-ounce) Keebler graham cracker pie crust
2 tablespoons purchased graham cracker crumbs or 2 (2-1/2") graham cracker squares, made into crumbs

In a blender container, combine dry gelatin and boiling water. Cover and process on BLEND for 10 seconds. Add undrained pineapple, cream cheese, and Splenda. Re-cover and process on BLEND for 15 to 20 seconds or until mixture is smooth. Scrape mixture into a large bowl. Fold in sour cream. Spread mixture evenly into pie crust. Evenly sprinkle graham cracker crumbs over top. Refrigerate for at least 30 minutes. Cut into 8 servings.

HINT: A self-seal sandwich bag works great for crushing graham crackers.

Each serving equals:
HE: 1 Bread, 1/2 Fat, 1/2 Protein, 1/4 Fruit
1/2 Slider, 2 Optional Calories
186 Calories, 6 gm Fat, 6 gm Protein
27 gm Carbohydrate, 305 mg Sodium
124 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 1 Starch, 1 Fat, 1/2 Other Carbohydrate

Printable Recipe WHITE CHRISTMAS CHERRY CHEESECAKE - JOANNA LUND
12/08/2004
Return to [TOP] [HOME]
2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1/4 cup Cool Whip Free
1 teaspoon coconut extract
1 (6-ounce) Keebler chocolate pie crust
1 (20-ounce) can Lucky Leaf No sugar Added Cherry Pie Filling
2 tablespoons mini chocolate chips
2 tablespoons chopped walnuts
2 tablespoons flaked coconut

In a large bowl, stir cream cheese with a sturdy spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Fold in Cool Whip Free and 1/2 teaspoon coconut extract. Spread filling evenly into pie crust. Stir remaining 1/2 teaspoon coconut extract into cherry pie filling. Evenly spread pie filling over set white chocolate mixture. Sprinkle chocolate chips, walnuts, and coconut evenly over top. Refrigerate for at least 1 hour. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1 Br, 1/2 Fr, 1/2 Fa, 1/4 FFM, 1/4 Sl, 16 OC
247 Calories, 7g Fa, 12g Pr, 34g Ca, 589mg So, 237mg Cl, 2g Fi
DIABETIC EXCHANGES: 1 1/2 St/Ca, 1 Mt, 1 Fa, 1/2 Fr

Printable Recipe YOGURT PARFAIT
03/31/2004
Return to [TOP] [HOME]
Makes 1 serving

1/2 cup lightly drained canned peach slices
1 cup vanilla flavored yogurt
1/2 cup raisin-bran cereal

Layer peaches, yogurt and cereal in a glass or cup. Serve immediately or cover and refrigerate until ready to eat.

TIP: Customize your parfait by swapping in your favorite flavored yogurt and cereal.

For nutritional information, please visit www.3aday.org

Created by Kraft Kitchens on behalf of the American Dairy Associate/National Dairy Council

Printable Recipe ZUCCHINI BARS - MIKE REEH
07/29/2004
Return to [TOP] [HOME]
4 eggs
1 cup oil
2 cups flour
2 teaspoons baking powder
1/2 teaspoon salt
1-2/3 cups sugar
2 cups zucchini, grated
1 teaspoon baking soda
1 teaspoon cinnamon
1 tablespoon vanilla
1 cup coconut
1 cup diced orange candy slices (1 package - I cut these with scissors dipped in flour)
3/4 cup chopped nuts

Mix well the first 9 ingredients. Toss orange slices and nuts with 1/2 cup flour. Add to first ingredients along with vanilla and coconut. Mix well.

Bake in greased jelly roll pan at 350 degrees for 25-30 minutes.

Cool and frost with cream cheese frosting:
3-1/2 cups powdered sugar
8 oz. cream cheese
1/2 cup margarine
1/2 teaspoon vanilla

ENTREES

Printable Recipe ANTIPASTO MINI PIZZAS - KIM KIRCHHER
11/08/2004
Return to [TOP] [HOME]
Ingredients:
1 can (14.5oz.) CONTADINA Original Pizza Sauce
1 jar (6 oz.) marinated artichoke hearts, drained, coarsely chopped
1/2 cup chopped green bell pepper
1 can (2-1/4 oz.) sliced ripe olives, drained
2 Tbsp. grated Parmesan cheese
1 cup (4 oz.) grated part-skim mozzarella cheese
6 plain whole wheat bagels, sliced horizontally, lightly toasted

Directions:
1. Preheat oven to 400ş F.
2. Combine sauce, artichoke hearts, bell pepper, olives and Parmesan cheese in medium bowl.
3. Spoon pizza sauce mixture onto bagel halves. Sprinkle with mozzarella cheese.
4. Bake in oven for 6 to 8 minutes or until heated through.

Adapted from www.contadina.com

Printable Recipe APPLE JACK PORK CHOPS - MIKE REEH
10/28/2004
Return to [TOP] [HOME]
2 pork chops (4 oz. each), pounded to 1/4" thick
1 teaspoon black pepper (seasoned)
1 teaspoon butter for sauteeing

Saute seasoned chops in butter until light brown - 2 to 4 minutes per side (do not overcook). Remove to warm place. Serve with Horseradish Smashed Potatoes and top with Jack Daniels applesauce.

Jack Daniels Applesauce:

1 cup apples
1 tablespoon lemon juice
1 teaspoon lemon zest
2 tablespoons sugar
1 oz. Jack Daniels (optional)
Cinnamon (optional)

Cook over medium heat until apples are tender.

Printable Recipe BACON WRAPPED PORK LOIN - MIKE REEH
01/08/2004
Return to [TOP] [HOME]
w/Spicy 3-mustard Glaze

1-1/2 lbs. pork loin
6 strips bacon
1 tablespoon sugar
1 tablespoon vinegar (red wine)
1 tablespoon Dutch mustard
1 tablespoon yellow mustard
1 tablespoon Dijon mustard
1 tablespoon green onion, chopped
1 tablespoon horseradish
1 tablespoon Cajun spice
Salt & pepper to taste

Pick out a nice 1-2 pound pork loin from grocer. Wrap pork loin with bacon and tie with twine or fasten with toothpicks.

Roast at 350 degrees for 1 hour 15 minutes. (All roasts cook differently - center of roast should be 150 degrees.)

Mix sugar and all ingredients (this is your glaze).

Baste 3 or 4 times during cooking.

Let roast stand 15 minutes before slicing.

TIPS:

Fasten with toothpicks if you don't have twine.

Buy and use a meat thermometer. Roast to 150 degrees (carryover cooking will go to 160-165 degrees).

Baste 2 or 3 times during cooking.

Printable Recipe BAKED CHICKEN AND GRAVY - JOANNA LUND
04/02/2004
Return to [TOP] [HOME]
3 tablespoons all-purpose flour
16 ounces skinned and boned uncooked chicken breast, cut into 4 pieces
2 teaspoons "I Can't Believe It's Not Butter" Light margarine
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper

Place flour in a shallow saucer and coat chicken pieces in flour. In a large skillet sprayed with butter-flavored cooking spray, melt margarine. Arrange coated chicken pieces in skillet. Cook chicken for 3 to 4 minutes on each side. Spray a slow cooker container with butter-flavored cooking spray. Evenly arrange browned chicken pieces in prepared container. In a small bowl, combine chicken soup, onion flakes, parsley flakes, black pepper, and any remaining flour. Spoon soup mixture evenly over chicken pieces. Cover and cook on LOW for 6 to 8 hours. When serving, evenly spoon about 1/2 cup sauce over chicken pieces.

Serves 4 - Each serving equals:
HE: 3 Pr, 1/4 Br, 1/4 Fa, 5 OC
193 Calories, 5g Fa, 25g Pr, 12g Ca, 372mg So, 14mg Cl, 0g Fi
Diabetic Exchanes: 3 Mt, 1 St/Ca

Printable Recipe BLUE CHEESE CRUSTED TENDERLOIN - MIKE REEH
09/24/2004
Return to [TOP] [HOME]
Blue Cheese Crust:

1/2 cup blue cheese
1/2 cup butter, softened
1 Tablespoon garlic
1 teaspoon Worcestershire sauce
1 Tablespoon parsley, chopped
1/4 cup green onion, chopped
1 cup bread crumbs

Mix together with a mixer the butter, blue cheese, chopped parsley, Worcestershire, green onion & bread crumbs. Form mixture into a log and chill at least 1 hour (can be frozen for later use).

Sauce recipe:

1/2 cup red wine
1/4 cup red onion, chopped
1 Tablespoon sugar

Reduce the ingredients until syrupy consistency, add 1 cup good gravy or beef sauce. Keep warm for service.

Char filet of beef:

6-8 oz cut of beef tenderloin, cooked to desired doneness

Next cut a 1/4-inch slice of blue cheese butter and place the beef tenderloin under broiler and brown. Place sauce on serving plate add crusted beef and serve.

Printable Recipe BUFFALO TURKEY PIZZA - KIM KIRCHHERR
11/30/2004
Return to [TOP] [HOME]
Ingredients:

Prepared pizza crust
3/4 cup RaguŽ Pizza Quick Snack Sauce
2 cups cooked, diced turkey or chicken
˝ cup chopped celery
1-3 tsp hot pepper sauce
˝ cup crumbled blue cheese

Directions:
1. Preheat oven to 450°. On greased 10-inch pizza pan, press dough to edges of pan.
2. In medium bowl, combine Ragu Sauce, chicken, celery and hot pepper sauce. Spread mixture over pizza dough, then sprinkle with cheese. Bake 10 minutes or until crust is golden.

Adapted from www.ragu.com

Printable Recipe CHEESY EGG SCRAMBLER
03/31/2004
Return to [TOP] [HOME]
Makes 1 serving

1/2 whole-wheat pita bread
2 large egg whites
1/4 cup (1 oz.) shredded reduced fat mild Cheddar cheese

Toast pita; set aside. Spray small skillet with non-stick cooking spray. Heat over medium heat 20-30 seconds. Scramble egg whites and cheese in preheated skillet until egg whites are set and cheese is melted. Fill pita pocket with eggs and cheese; serve.

Tip: Kick up the flavor with zesty Jalapeno or Monterey Jack cheese or add chopped mushrooms, onions or green peppers to egg whites before scrambling.

Created by Kraft Kitchens on behalf of the American Dairy Association/National Dairy Council.

Printable Recipe CHEESY HOLIDAY TURKEY SALAD - NIKKI STAHR
11/12/2004
Return to [TOP] [HOME]
1/2 cup cheddar cheese, shredded
2 cups chopped cooked turkey
1/4 cup grated carrots
1/4 cup finely chopped green onion
1/4 cup finely chopped celery
1/4 cup dried cranberries
1 tablespoon Light Miracle Whip dressing
1/4 cup plain yogurt

Mix all ingredients together in large bowl and refrigerate until ready to serve.

Serving suggestions:
Cornbread or wheat crackers
Croissant
Toasted Wheatberry bread

Printable Recipe CHEESY-EGG BAKE - MIKE REEH/MARILYN AMATO
05/06/2004
Return to [TOP] [HOME]
1 loaf of Pepperidge Farm white bread with substance (cut into small cubes)
2 tubes (12 oz. each) Jimmy Dean regular sausage (browned and drained)
3 cups grated cheddar cheese (sprinkle over sausage and bread)

Scramble:
1 dozen eggs
3 cups milk
1/2 teaspoon salt
1-1/2 teaspoon dry mustard

Pour egg mixture over bread, sausage, and cheese. Let set overnight in refrigerator.

Bake in preheated oven at 325 degrees for 45 minutes in a 9" x 13" pan.

Excellent for supper, brunch, or anytime.

Printable Recipe CHICKEN PEPPER PESTO MONTEREY JACK PANINI - MIDWEST DAIRY
10/15/2004
Return to [TOP] [HOME]
Prep 25 minutes Makes 4 Sandwiches

Ingredients:

ź cup extra virgin Olive oil
8 ž inch slices of Sourdough bread
1- 8oz jar Sweet roasted Red Pepper strips
2- 6 oz packages Italian Chicken Breast Strips; fully cooked
8 oz Monterey Jack Pesto and Garlic Cheese, shredded
4 tablespoons premade pesto spread, optional

Preparation:

Brush 1 side of all 8 slices of bread with olive oil and place 4 in panini grill. Top each slice equal portions of sliced chicken, peppers, and cheese. Spread 1 tablespoon pesto spread onto non-oil side of remaining 4 slices of bread and place over cheese, pesto side down. Grill for 4 minutes or until slightly browned and cheese melts.

Nikki Stahr Midwest Dairy Association

Printable Recipe CHICKEN-BROCCOLI STIR-FRY - JOANNA LUND
04/23/2004
Return to [TOP] [HOME]
Serves 4 (scant 1 cup)

16 ounces skinned and boned uncooked chicken breasts, cut into 24 pieces
3 cups chopped fresh broccoli
1/2 cup chopped onion
1/4 cup plum or grape spreadable fruit
1 tablespoon water
1/4 teaspoon ground ginger

In a large skillet sprayed with butter-flavored cooking spray, saute chicken, broccoli, and onion for 8 to 10 minutes. In a small bowl, combine spreadable fruit, water, and ginger. Add spreadable fruit mixture to chicken mixture. Mix well to combine. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

Each serving equals:
HE: 3 Protein, 1-3/4 Vegetable, 1 Fruit
183 Calories, 3 gm Fat, 25 gm Protein, 14 gm Carbohydrate, 70 mg Sodium, 41 mg Calcium, 2 gm Fiber
DIABETIC: 3 Meat, 1 Vegetable, 1 Fruit

Printable Recipe CHRISTMAS SPIRAL HAM W/APRICOT & MUSTARD GLAZE - MIKE REEH
12/20/2004
Return to [TOP] [HOME]
One 8 lb. spiral cut ham
1 jar (8 oz.) apricot preserves
1/4 cup cider vinegar
1/4 cup Boetje's mustard
2 tablespoons prepared horseradish

Bake ham for 1 hour at 350 degrees.

Mix all ingredients together to make the glaze. Brush on the glaze the last 1/2 hour of baking.

Printable Recipe CREAMED TURKEY OVER SAVORY CORNBREAD - JOANNA LUND
11/26/2004
Return to [TOP] [HOME]
Serves 8

1/2 cup (3 ounces) yellow cornmeal
3/4 cup Bisquick Reduced Fat Baking Mix
1/3 cup Carnation Nonfat Dry Milk Powder
2 tablespoons pourable Sugar Twin or Sprinkle Sweet
2 teaspoons dried onion flakes
2 teaspoons dried parsley flakes
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
6 tablespoons Land O Lakes no-fat sour cream
1-1/4 cups finely chopped celery
3/4 cup finely chopped onion
3 cups (16 ounces) diced cooked turkey breast
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
1/4 cup (one 2-ounce jar) chopped pimiento, undrained

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter flavored cooking spray. In a large bowl, combine cornmeal, baking mix, dry milk powder, Sugar Twin, onion flakes, and parsley flakes. Add 1/2 cup evaporated skim milk and sour cream. Mix gently to combine. Spread batter into prepared dish. Bake for 12 to 15 minutes or until a toothpick inserted near center comes out clean. Meanwhile, in a large skillet sprayed with butter-flavored cooking spray, saute celery and onion for 6 to 8 minutes. Stir in turkey. Add chicken soup, undrained pimiento, and remaining 1 cup evaporated skim milk. Cut cornbread into 8 pieces. For each serving, place 1 piece cornbread on a plate and spoon a full 1/2 cup turkey mixture over top.

Printable Recipe CREAMED TURKEY OVER SAVORY CORNBREAD - JOANNA LUND
12/24/2004
Return to [TOP] [HOME]
Serves 8

1/2 cup (3 ounces) yellow cornmeal
3/4 cup Bisquick Reduced Fat Baking Mix
1/3 cup Carnation Nonfat Dry Milk Powder
2 tablespoons pourable Sugar Twin or Sprinkle Sweet
2 teaspoons dried onion flakes
2 teaspoons dried parsley flakes
1-1/2 cups (one 12-fluid-ounce can) Carnation Evaporated Skim Milk
6 tablespoons Land O Lakes no-fat sour cream
1-1/4 cups finely chopped celery
3/4 cup finely chopped onion
3 cups (16 ounces) diced cooked turkey breast
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
1/4 cup (one 2-ounce jar) chopped pimiento, undrained

Preheat oven to 375 degrees. Spray an 8-by-8-inch baking dish with butter flavored cooking spray. In a large bowl, combine cornmeal, baking mix, dry milk powder, Sugar Twin, onion flakes, and parsley flakes. Add 1/2 cup evaporated skim milk and sour cream. Mix gently to combine. Spread batter into prepared dish. Bake for 12 to 15 minutes or until a toothpick inserted near center comes out clean. Meanwhile, in a large skillet sprayed with butter-flavored cooking spray, saute celery and onion for 6 to 8 minutes. Stir in turkey. Add chicken soup, undrained pimiento, and remaining 1 cup evaporated skim milk. Cut cornbread into 8 pieces. For each serving, place 1 piece cornbread on a plate and spoon a full 1/2 cup turkey mixture over top.

Printable Recipe CREAMY BANANA WALNUT OATMEAL
03/31/2004
Return to [TOP] [HOME]
Makes 1 serving

1 cup fat free skim or 1% lowfat milk
2 packets instant oatmeal
1/2 ripe banana, mashed
12/ tablespoon chopped walnuts

Printable Recipe CREAMY TUNA MACARONI CASSEROLE - JOANNA LUND
12/30/2004
Return to [TOP] [HOME]
Serves 6

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
1/4 cup reduced-fat Cheez Whiz
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
2-1/2 cups cooked elbow macaroni
1 (2-ounce) jar chopped pimiento, drained
2 (6-ounce) cans white tuna, packed in water, drained and flaked
4 (3/4-ounce) slices Kraft reduced-fat American cheese
1/2 cup crushed Lay's "WOW!" potato chips or baked potato chips

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine mushroom soup, Cheez Whiz, parsley flakes, and black pepper. Stir in macaroni and pimiento. Add tuna. Mix well to combine. Spoon mixture into prepared baking dish. Evenly arrange American cheese slices over tuna mixture. Sprinkle crushed potato chips evenly over top. Bake for 30 minues. Place baking dish on a wire rack and let set 5 minutes. Divide into 6 servings.

HINT: Usually 1-2/3 cups uncooked elbow macaroni cooks to about 2-1/2 cups.

Each serving equals:
HE: 2-1/2 Protein, 1 Bread, 1/4 Slider
7 Optional Calories
246 Calories, 6 gm Fat, 22 gm Protein
26 gm Carbohydrate, 725 mg Sodium
204 mg Calcium, 1 gm Fiber
DIABETIC EXCHANGES: 2-1/2 Meat, 1 Starch, 1/2 Other Carbohydrate

Printable Recipe EASY CHEESY TUNA AND NOODLES - JOANNA LUND
04/15/2004
Return to [TOP] [HOME]
Serves 4 (1 full cup)

2 cups hot cooked noodles, rinsed and drained
1 (6-ounce) can white tuna, packed in water, rinsed and drained
1/2 cup (one 2.5-ounce jar) sliced mushrooms, undrained
2 cups (one 16-ounce can) cut green beans, rinsed and drained
1 (10-3/4 ounce) can Healthy Request Cream of Mushroom Soup
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

In a large skillet, combine noodles, tuna, undrained mushrooms, and green beans. Add mushroom soup, onion flakes, parsley flakes, and black pepper. Mix well to combine. Cook over medium heat for 10 minutes, or until mixture is heated through, stirring occasionally. Stir in Cheddar cheese. Lower heat and simmer for 5 minutes or until cheese melts, stirring often.

HINT: 1-3/4 cups uncooked noodles usually cooks to about 2 cups.

Each serving equals:
HE: 1-3/4 Protein, 1-1/4 Vegetable, 1 Bread, 1/2 Slider, 1 Optional Calorie
266 Calories, 6 gm Fat, 22 gm Protein, 31 gm Carbohydrate, 712 mg Sodium, 224 mg Calcium, 2 gm Fiber
DIABETIC: 2 Meat, 1-1/2 Starch, 1 Vegetable

Printable Recipe EMPANADAS
11/02/2004
Return to [TOP] [HOME]
EMPANADAS

1 T. olive oil
1 large boneless, skinless chicken breast, cut into chunks
˝ small onion, diced
˝ green bell pepper, chopped
˝ tomato, coarsely chopped
1/3 c. olives - mixture of green and black
2-3 T. chicken broth
1 T. tomato paste
1 T. honey
1 tsp. Minced fresh parsley or cilantro
1/3 c. golden raisins (optional)
2 cloves garlic, minced
˝ tsp. Salt
˝ tsp. Coriander
˝ tsp. Ground cumin
˝ tsp. Pepper
dash Cayenne pepper or more to taste
36 won ton wrappers

Heat olive oil in a large sauté pan and add chicken, onion, bell pepper, tomato, olives, honey, chicken broth, raisins, tomato paste, parsley, garlic, salt, cumin, pepper, coriander and cayenne pepper. Cook until chicken is done, stirring often.
Process chicken mixture in a food processor until coarsely chopped. (Mixture should be fairly dry. Add 1 T. breadcrumbs if mixture is wet). Cover and chill for 15-30 minutes.

Lay 1 won ton wrapper on a clean, flat surface. Lightly brush edges with a mixture of water/cornstarch. Place 1 teaspoon of chicken mixture in center of wrapper. Fold dough over filling, pressing edges with a form or your fingers to seal. Repeat until all wrappers are full. Cook in hot oil for 1-2 minutes until browned.

Makes 36.

Printable Recipe ENCHILADAS VERDES - LA FLAMA
09/15/2004
Return to [TOP] [HOME]
1 pound green tomatillos, already boiled and drained.
2 jalapenos peppers
3 tablespoons chopped cilantro
1/2 cup chopped onion
3 tablespoons olive oil
5 tablespoons vegetable oil
1 pound boneless skinless chicken breast, already boiled and shredded
1 oz. ground garlic
2 oz. salt

Fry onion in vegetable oil until soft. Scoop and put in blender with tomatillo, cilantro, salt and garlic.

Keep the burned oil and add the olive oil to it. Heat in the pan and add the mixture from the blender, stirring constantly and boil for 5 minutes on high. Before turning off, test salsa for flavor and add salt, if needed and then turn off. Let rest for 2 minutes.

While letting the green salsa rest , pan fry tortillas in hot oil until soft (approx. 10 seconds for each). Fry as many as you need and place on a plate, add shredded chicken breast and hand roll them. Slowly pour the green salsa over the enchildas , covering them entirely.

Top with anejo (Mexican) cheese and sour cream, garnish with fresh onion rings.

Enjoy!!

Printable Recipe FARFEL AND MUSHROOM CASSEROLE
04/05/2004
Return to [TOP] [HOME]
1/4 cup olive oil, divided
4 cups Matzo Farfel
2 cups coarsely chopped onion
3 cups sliced fresh mushrooms
1/2 cup coarsely chopped carrot
1/3 cup sliced celery
1/3 cup diced green pepper
1 garlic clove, crushed
2 (10-1/2 oz) cans chicken broth
1/8 teaspoon black pepper

Heat 1 tablespoon oil in a large frying pan, over medium-high heat. Add Matzo Farfel and stir constantly until lightly toasted. Remove from pan, set aside. Wipe the pan dry with paper towel to remove remaining crumbs, if necessary. Pour remaining oil into pan and add onions; saute over medium heat until golden brown, stirring occasionally. Add mushrooms and saute 5 minutes longer. Stir in carrots, celery, green pepper, and crushed garlic; cover pan and lower heat. Simmer for 5 minutes. Stir in soup and black pepper. Add Matzo Farfel mixture into a greased 8" square or 2 quart baking dish. Bake 350 degrees for 30 minutes uncovered.

Printable Recipe GARDEN VEGETABLE BURGERS
06/01/2004
Return to [TOP] [HOME]
Makes about 25 small burgers

2-1/2 cups walnuts, soaked 8 hours, drained, and rinsed
4 carrots, grated
2 zucchini, grated
1 small onion, minced
2 stalks celery, minced
1/4 cup extra virgin olive oil
1/2 cup minced fresh parsley
1/4 cup minced fresh dill
1/4 cup minced fresh basil
1 teaspoon sea salt
2 teaspoons tamari or 1 tablespoon shoyu
1/8 teaspoon cayenne pepper
1/4 cup golden flax seeds, ground

Process the walnuts, carrots, and zucchini in a food processor. You may need to do this in two or three batches. Mix in the remaining ingredients by hand. Form the mixture into balls and flatten between your hands to make burgers. Dehydrate the burgers on mesh sheets at 105 degrees for 6 hours, or until firm.

Delicious served on a lettuce "bun" with all the fixin's: Barbecue Sauce, Sesame Mayonnaise, onion, and tomato.

Printable Recipe GEORGE'S SHRIMP AND SCALLOP LINGUINE
09/10/2004
Return to [TOP] [HOME]
Fresh, fast and flavorful, enjoy this Centro pasta toss in your own kithcen. This recipe easily serves two with Centro's generous portions. Don't skimp on the finely chopped Italian tomatoes --- imported from Italy, they add an extra dimension of flavor to this dish.

8 ounces linguine, cooked according to package directions
1/4 cup extra virgin olive oil
5 to 6 size 16-20 peeled and deveined shrimp
4-6 size U10 scallops
2 cups chopped Roma tomatoes
3/4 cup finely chopped imported Italian tomatoes
3/4 cup dry white wine
1 teaspoon chopped garlic
1 pinch dried oregano
1 pinch chili pepper flakes
1 tablespoon chopped fresh basil
1 tablespoon butter
Salt and pepper to taste

In a large skillet, heat olive oil over high heat. Add shrimp, then scallops to the pan, sauteing for 30-40 seconds. Add garlic, oregano and chili flakes and saute for 30 seconds more. Add salt and pepper to taste, white wine and Roma and Italian tomatoes, sauteing as you go for one more minute. Add fresh basil and butter. Add linguine to pan and toss. Garnish with fresh basil and serve immediately. Serves two.

Printable Recipe GOURMET CHICKEN SAUTE - MIKE REEH
09/16/2004
Return to [TOP] [HOME]
1 (8 oz.) boneless, skinless, chicken breast
2 tablespoons olive oil
1/2 cup seasoned flour (for dredging)
1 tablespoon chopped onion
1 oz. white cooking wine
6-8 oz. chicken gravy
1 teaspoon fresh chopped rosemary
2 ea. large mushroom caps (for garnish)
Chopped parsley
Salt and pepper to taste

1. In a 10" skillet saute breast of chicken in olive oil. Allow 3 to 4 minutes per side and 165 degrees internal temperature.

2. Remove chicken. Add onion and wine to pan and reduce slightly.

3. Add gravy, rosemary, salt and pepper to taste.

4. Serve chicken next to or on top of mashed potatoes, zucchini vegetable fan and mushroom caps.

Printable Recipe GOURMET STACKED FILET - MIKE REEH
09/02/2004
Return to [TOP] [HOME]
1 tablespoon butter
1 (6-8 oz) beef tenderloin
3 shrimp (large) on a 5" skewer
1 large mushroom cap
2 tablespoons butter
1 slice Texas toast (cut round)
1 tablespoon chopped shallot
1 oz. brandy
4 oz. good beef gravy

1. In a 10" saute skillet, lightly brown the bread (Texas toast).

2. Remove to serving plate.

3. Turn up heat and add butter. Add beef tenderloin, brown on one side and turn. Then add mushroom, shrimp skewer and continue to cook. Remove when done and place on a warm platter.

4. Add shallots, brandy and beef gravy to the pan.

To assemble:

Place toast on plate, top with beef tenderloin, and mushroom. Then cover meat and mushroom with sauce, then skewer of shrimp to finish the dish.

Serve with potato and vegetable.

Printable Recipe GRAMMA'S KICKIN' PAN-FRIED CHICKEN - MIKE REEH
09/09/2004
Return to [TOP] [HOME]
4 pieces of chicken (leg, thigh, breast and wing)
1/4 to 1/2 cup 50% oil, 50% butter
Seasoned flour for breading

SEASONED FLOUR RECIPE:
1 cup flour
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon black pepper

1. Heat 10" skillet and add butter and oil.
2. Bread chicken in the seasoned flour. Fry until golden brown, turning occasionally, for 20 minutes and remove.
3. Remove 1/2 of oil mixture from the pan and add 1 heaping tablespoon of the seasoned flour and whip. This makes your thickening (or roux).

More:
1 cup chicken stock or canned broth
1 tablespoon chopped parsley
1 oz. white wine
1 oz. heavy cream to "kick it"

Whip these 4 ingredients into skillet to make "Kickin' Pan Gravy".

Now that the chicken and cooked and gravy is made, we serve over garlic smashed potatoes.

Here is the recipe for the potatoes - makes about 2 servings:
1 pound red potatoes - cooked in water until the skin bursts
1/4 cup butter
1/4 cup heavy cream
Salt and pepper to taste
1 tablespoon chopped parsley or green onion.

After skins burst and potatoes are tender, remove water and begin to smash with all ingredients. Leave the potatoes kind of lumpy.

Place potatoes in a bowl; top with chicken, gravy and garnish with fresh sauteed green beans or your favorite vegetable.

Enjoy Gramma's Kickin' Chicken! (served every Sunday at Omelia's).

Printable Recipe GREEN TEA ASIAN STIR-FRY - KIM KIRCHHERR
11/30/2004
Return to [TOP] [HOME]
Serves 6

Ingredients:

1/2 cup brewed LiptonŽ Green Tea, any variety, brewed in ˝ cup water for 1.5 minutes
2 tablespoons reduced sodium so