KWQC-TV6 Recipes

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

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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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

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Printable Recipe CHOCOLATE COCONUT MACAROONS
04/05/2004
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Serves 6

Ingredients:

1/2 cup brewed LiptonŽ Green Tea, any variety, brewed in ˝ cup water for 1.5 minutes
2 tablespoons reduced sodium soy sauce
2 tablespoons honey
2 tablespoons BertolliŽ Classico Olive Oil
boneless, skinless chicken or turkey breast halves, thinly sliced
1 bag (1 lb.) frozen Oriental or stir-fry vegetables
Brown rice, cooked according to package directions

Directions:
1. In small bowl, blend tea, soy sauce and honey; set aside.
2. In 12-inch skillet, heat olive oil over medium-heat and cook chicken, stirring frequently, 5 minutes or until chicken is almost cooked. Remove chicken and set aside.
3. In same skillet, add vegetables and tea mixture. Bring to a boil over high heat. Reduce heat and simmer uncovered 3 minutes or until vegetables are almost tender. Return chicken to skillet; cook 1 minute or until chicken is thoroughly cooked.
4. Serve over brown rice.

Adapted from www.lipton.com

Printable Recipe GRILLED TURKEY TENDERLOINS AND BURGERS (COOKIES BBQ)
06/23/2004
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GRILLED TURKEY TENDERLOINS

4-6 turkey tenderloins
1/4 c. oil
1/2 c. sherry
1/4 c. lemon juice concentrate
1/2 T. onion, minced
1/2 t. Cookies Flavor Enhancer
1/4 t. ginger
1 c. Cookies Bar-B-Que Sauce
1/4 c. honey
Wash hands. Mix all ingredients together and pour over turkey tenderloins. Place in refrigerator for 24 hours. Cook on grill 20-30 minutes, turning occasionally until they reach an internal temperature of 170 degrees.

SOUTHWESTERN BURGERS WITH SALSA

1 pound ground turkey
1 tablespoons fresh cilantro, chopped
1/2 tablespoon jalapeno pepper, seeded and chopped
1/4 t. freshly ground black pepper
4 slices cheddar cheese
4 hamburger rolls split and lightly toasted
1 c. Cookies Premium Salsa
Wash hands. In a bowl, gently mix ground turkey with cilantro, jalapeno and black pepper. Shape into 4 patties, about 1 " thick. Grill or broil patties about 4" from heat source. Turn once, and cook until the internal temperature registers 165 F, about 5 minutes per side, or until no longer pink in the middle. Place burgers on toasted rolls, top with cheese and salsa.

Printable Recipe GUACAMOLE FOR TWO - LA FLAMA
05/05/2004
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2 ripe avacados
half of an onion
2 tablespoons of fresh cilantro leaves
1 ripe tomato
Salt (to taste)

Optional:
Jalapeno peppers (to taste)
Juice from 1 lime (to taste)

The secret to perfect guacamole is using fine, ripe avocados. Press the outside of the avacado. If it feels hard, it is not ripe yet. If there is a little give, it is ripe. If it feels mushy, the avocado is past its prime and should not be used.

Chop the onion, cilantro, and tomato. Chop as much as any of these as suits your personal taste! For example, if you love onions, then go ahead and add plenty. (This combination also creates pico de gallo.) Guacamole is a very easy menu to personalize, even down to the texture. If you like your guacamole creamy, then mince the ingredients fine.

Remove the skins and pits from the avocados, then put the avocados in a mixing bowl and mash them into a paste with a potato masher. Mix the onion, cilantro, and tomato into the mashed avocados.

Some like to spice up the guacamole by adding chopped jalapenos and juice from a fresh lime.

Salt to taste just before serving, otherwise the salt turns the avocado dark. Also, if you are going to refrigerate it before serving, put plastic wrap over the guacamole, directly on the surface, to prevent oxidation from darkening the mixture.

Printable Recipe HAM AND CHEESE PINWHEELS - JOANNA LUND
12/21/2004
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Serves 8 (2 each)

1 (8-ounce) can Pillsbury refrigerated crescent rolls
1 (2.5 ounce) package Carl Buddig lean sliced ham
4 (3/4-ounce) slices Kraft reduced-fat American cheese

Preheat oven to 375 degrees. Spray a cookie sheet with butter-flavored cooking spray. Separate dough into 4 rectangles. Divide ham slices into 4 bundles. Place a bundle of ham and 1 slice of cheese on each rectangle. Roll each rectangle as for cinnamon rolls. Cut each into 4 pieces. Place pieces on prepared cookie sheet. Bake for 8 to 10 minutes or until golden brown. Remove from oven and lightly spray tops with butter-flavored cooking spray. Place cookie sheet on a wire rack and let set for 5 minutes.

Each serving equals:
HE: 1 Bread, 3/4 Protein, 4 Optional Calories
123 Calories, 7 gm Fat, 4 gm Protein, 11 gm Carbohydrate, 340 mg Sodium, 0 gm Fiber
DIABETIC: 1 Starch, 1/2 Meat, 1/2 Fat

Printable Recipe HONEY CITRUS PEPPERCORN SALMON - CHEF KEVIN NAPE
04/27/2004
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Honey Citrus Peppercorn Salmon with Roasted Vegetable, Orzo Style Pilaf and Honey Glazed Leeks

1 tablespoon diced roma tomatoes
1 tablespoon diced carrots
1 tablespoon diced red onion
1 tablespoon diced red pepper
1 tablespoon diced green pepper
1 tablespoon diced yellow pepper
1 tablespoon diced leeks
1 tablespoon diced zucchini
1 tablespoon fresh herbs
1/4 pound cooked orzo pasta

Two 8 oz. salmon
Place salmon in marinade for 2-3 hours.

Honey Citrus Marinade: 2 tablespoons orange juice, 2 tablespoons lemon juice, 2 tablespoons lime juice, 3 tablespoons olive oil and 1 tablespoon chopped garlic.

Honey Citrus Reduction: 1/2 cup of honey, 1/8 cup lime, orange, lemon juice and reduce by half.

3 oz. thinly sliced leeks
2 tablespoons olive oil
Crushed peppercorns (to taste)
1 tablespoon garlic

Lightly dust salmon with crushed peppercorns and saute to 160 degrees on low heat. Saute diced vegetables, garlic, fresh herbs, and orzo pasta.

Place vegetable orzo in middle of plate, place salmon on side of the pasta ring. Caramelize leeks with honey and place in between salmon and little on top as garnish. Drizzle honey citrus reduction around plate and enjoy.

Printable Recipe IMPERIAL CHICKEN AND RICE CASSEROLE - TASTE OF CUBA
07/15/2004
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3 pounds chicken, with skin removed
4 cups Uncle Ben's converted rice
1 can (8 oz) tomato sauce
1/8 cup tomato paste
1/2 cup regular mayonnaise
13 slices of American cheese (use good quality brand for better melt)
4 oz. Golden cooking wine or dry sherry
1 bay leaf
1/2 cup pimento stuffed Spanish olives
1 large green pepper
1-1/2 large onions
1 small onion (sliced, for garnishing)
4 garlic cloves
1/4 cup Pure Spanish olive oil (I prefer Goya brand)
1/4 cup oregano
1 teaspoon cumin
1/8 teaspoon curry powder
2 tablespoons salt
1/4 teaspoon ground black pepper
2 packets Sazo'n Goya with Coriander and Annatto (optional)
1 pinch of Saffron for color

For the garnishing touch:
1/2 cup drained early sweet peas
Sliced onions
1/4 cup sweet red pimentos (sliced Julienne style)

To make the Sofrito:
1 large onion
1 large green pepper
4 garlic cloves
2 tablespoons Spanish olive oil

Take green pepper, the onion, garlic, and put in a blender; add 2 tablespoons of Spanish olive oil and use the puree setting; set aside for later use.

Once you have all your ingredients, the first thing you want to do is wash the chicken, put it in a stock pot, add the half onion, 1 tablespoon salt, curry powder and the bay leaf, add water to cover. Cook on medium-high for 45 minutes.

Once the chicken is soft, almost falling off the bone, take it out and set it aside to cool; once cooled remove all bones. Do not discard the chicken stock; set aside to cool as well.

Begin making the sofrito; in a large pot heat the olive oil over low heat until it is fragrant, then add the puree and stir slowly. Add all the remaining ingredients stirring slowly over low heat about 3 minutes. Add the 4 cups of rice, and using the chicken stock measure out 6 cups of the stock; pour it into the rice. Mix thoroughly, cover and cook on med-low heat 25 minutes or until rice is tender. Stir frequently.

Preheat oven to 350 degrees. In a 9 x 12" pan spread the yellow rice mixture to about a 1/2-inch thickness. Pour the chicken over it, spreading evenly. Spread a layer of mayonnaise, another layer of rice and then cover the last layer with the cheese slices. Bake 10 to 15 minutes long enough to heat through and melt the cheese. Finally garnish with the pimentos, onions and peas.

Serves 8-12 people.

Printable Recipe ITALIAN STIR-FRY - HAPPY DIABETIC CHEF
01/20/2004
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4 Servings

1 tablespoon extra virgin olive oil
3/4 pound skinless, boneless cooked chicken breast, cut into 3/4" pieces
1 large green bell pepper, seeded and cut in 1" pieces
1 large zucchini, halved lengthwise, cut in 3/4" slices
2 garlic cloves, finely minced
2 large (about 3/4 pound) portobello mushrooms, stemmed, cut in 1-1/2" pieces
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons grated Parmesan cheese
Salt and freshly ground black pepper, to taste
2 cups cooked brown rice

1. Place a large skillet over high heat. Add oil, swirl to coat the pan and heat oil until very hot. Add chicken and stir fry. Add green peppers, zucchini and garlic to the pan. Stir fry until the garlic is fragrant, about 2 minutes. Add the mushrooms. Stir fry until they release their liquid, about 2 minutes.

2. Add basil, oregano, and chicken broth. Stir fry until heated through, about 4 minutes. Add cheese and toss. Season to taste with salt and pepper.

3. Serve immediately over brown rice, including juices from the pan.

Printable Recipe MANGO SHRIMP STIR FRY W/COCONUT RICE - MIKE REEH
08/12/2004
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Yield: 1 large portion

1 tablespoon butter
1/2 tablespoon lime juice
1 clove garlic, chopped
1 dash red hot sauce
1/2 bell pepper, chopped
1/2 cup diced eggplant
1/4 cup Julienne onion
1/2 cup diced pineapple
1/2 cup diced mango
5 large shrimp
1/4 cup teriyaki glaze

1. Heat stir fry skillet until hot.
2. Add and stir fry the first 6 ingredients, stopping at onion. Stir fry 2 to 3 minutes.
3. Add all other ingredients and cook until shrimp are pink and firm.
4. Serve over coconut rice.

COCONUT RICE:
1/4 cup butter
1 each chopped onion
1 large carrot, chopped
2 cups rice
4 cups chicken stock (broth)
1/2 cup coconut flakes
1/2 cup white raisins
2 bay leaves
Pinch white pepper

1. In large pan with tight lid, melt butter and saute carrots and onion.
2. Add rice and continue to coat rice by stirring over medium heat 1 minute.
3. Add stock and bring to a boil with bay leaves and white pepper.
4. Place in 350 degree oven for 20-30 minutes, covered, until rice is tender.
5. Remove and stir in coconut and raisins.

Serve under favorite Caribbean stir fry. Enjoy!!

Printable Recipe MEAT LOAF - MIKE REEH
09/22/2004
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1-1/2 pounds ground beef
1 cup of bread crumbs
1 cup milk
2 eggs
1/4 cup chopped onion
1 teaspoon salt
1/4 teaspoon sage

Mix all ingredients. Place in loaf pan and bake covered 350° 1 hour. Cover with chili sauce or catsup.

Printable Recipe MORROCAN FISH
04/05/2004
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1-1/4 pounds Halibut
2 bunches cilantro, chopped
3/4 pound carrots, sliced
1-1/4 pounds tomatoes, peeled and sliced
5 green hot chile peppers, chopped in big pieces
3 stalks celery, chopped
5 tablespoons paprika
1-2 teaspoons salt
1 teaspoon tumeric
1 head garlic, peel and put cloves in whole
1/2 cup oil
3 cups water

Put all ingredients, except Halibut, into big skillet. Bring to boil, then simmer for 1/2 hour. Place fish in greased baking dish, cover with all the vegetable mixture. Bake 1 hour at 300 degrees.

Printable Recipe PAN-FRIED PORK CHOPS W/ONION GRAVY - MIKE REEH
10/14/2004
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2 pork chops (bone-in) 6-8 oz.
4 oz. lard or butter (or both)
1 cup Cajun* seasoned flour (see below)
1/2 cup dried onion
1 tablespoon seasoned flour from above
1 cup good chicken or pork stock
Salt and pepper to taste
1 oz. heavy cream to cream the sauce

1. In a 10" skillet heat oil. Dredge pork in seasoned flour. Pan fry on each side over medium heat, 5 minutes per side.

2. Remove pork and excess oil from pan leaving about 1 oz. to saute onion and make the roux for gravy.

3. Add onion to the pan and lightly brown, whisk in 1 tablespoon flour and cook 1 minute. Add stock and whip (will form sauce) and add cream.

4. Place sweet potatoes on plate and top with chops and sauce from pan.

Enjoy!!

*Cajun Flour - Mix 1 tablespoon Cajun spice and 1 cup flour

Printable Recipe PAN-SEARED GROUPER W/BAYOU SHRIMP SAUCE - MIKE REEH
01/22/2004
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One 7 ounce grouper fillet (skinless)
3 large shrimp
1 tablespoon green pepper
1 tablespoon tomato, diced
1 tablespoon celery, diced
1 tablespoon onion, diced
1/4 cup heavy cream
1 teaspoon Cajun seasoning
Salt & pepper to taste
Green onions for garnish
1 oz. butter for sauteing
1 cup flour to dredge fish in

Beurre manie as needed to thicken sauce (beurre manie is soft butter and flour - equal parts mixed together for this recipe is about 1 tablespoon each). May not use all of it.

1. Dredge grouper fillet in flour and saute in hot skillet in 1 oz. butter. Turn heat to medum flame and cook about 4 minutes and then flip fillet.

2. To skillet add celery, onion, tomato, peppers and large shrimp.

3. Remove fish when it begins to flake.

4. Turn up heat and add heavy cream and Cajun spice.

5. When cream begins to simmer, stir in a little Beurre Manie and sauce will thicken (DO NOT boil or shrimp will become tough).

6. Arrange shrimp over fillet of grouper, sauce and garnish with green onion.

You will enjoy this recipe!

Chef Mike

Printable Recipe PAN-SEARED GROUPER W/WILD RICE VEGETABLE PILAF - MIKE REEH
02/26/2004
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One 8 oz. grouper, boneless and skinless
1 tablespoon olive oil
Salt and pepper
1 cup cooked rice (wild and regular)
1 cup fresh vegetables (your favorite or frozen blend works well)
1/2 cup low sodium chicken stock
1/2 lemon juice only
1 tablespoon parsley, chopped
1/4 cup white wine

Saute fish in olive oil and season with salt and pepper. Continue to cook until flaky. Remove from heat to a warm place. Add vegetables to pan and saute until tender. Add rice and chicken stock and heat. Pour rice mixture into bowl and place fish over rice. Squeeze lemon juice, white wine and parsley in pan. Heat and pour over fish. Serve in large pasta bowl.

Printable Recipe PECAN PORK LOIN - MIKE REEH
09/28/2004
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1 pound pork loin
1 cup fresh bread crumbs
1 cup pecans, chopped
1/4 cup Dijon mustard
1/4 cup butter
1 cup onions, chopped
1 cup heavy cream
1 cup chopped apple
Demi glace to thicken (Cornstarch and water may be substituted for demi glace but will have to be seasoned with a beef, pork or chicken base to taste)

Cut pork in four 4 oz. portions. Mix bread crumbs and pecans for breading. Brush pork with Dijon mustard, pat breading on pork (mustard will make breading stick). Saute pork in butter over medium heat, being careful not to burn pecans. Move pork to 350° oven for approximately 10 minutes (160° internal temperature). In 2 qt. sauce pan, lightly caramelize onions, add apples and heavy cream, bring to boil and add demi glace to thicken (may substitute as noted).

Plate pork, add sauce and serve!

Printable Recipe SALMON (OR CHICKEN) OSCAR - MIKE REEH
02/12/2004
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4 servings

CHORON SAUCE:
1 oz. red wine vinegar
1/4 teaspoon black pepper
1 teaspoon tarrogon (dry) leaves
1 tablespoon chopped red onion
2 oz. water
1 tablespoon tomato paste
6 egg yolks
1 pint clarified butter - warmed to 140 degrees (no butter solids)

In a small saucepan, add red wine vinegar, black pepper, tarragon, onion and reduce over heat until almost dry. Turn off heat and add 2 oz. water and add this mixture to egg yolks.

Whip egg yolks over medium heat until it begins to look like mayonnaise and remove from heat. Whip in warm butter, tomato paste and set aside.

SALMON (OR CHICKEN) OSCAR:
Four 8-oz. salmon fillets (or four 8-oz. chicken breasts)
8 oz. good Alaskan crabmeat (red)
16 ea. asparagus spears (cooked until tender in salted water)
2 oz. butter for cooking salmon or chicken

To put Oscar dish together - saute salmon or chicken in butter in a nonstick pan. Chicken needs to reach 160 degrees internal temperature - salmon needs to reach 150 degrees internally.

Place meat on plate, top with warm crabmeat and asparagus. Top with Choron sauce and serve with favorite side dish.

Note: Chef's Salt
1/4 cup salt
1 tablespoon paprika
1 tablespoon garlic powder
1 teaspoon white pepper
1 teaspoon black pepper

Printable Recipe SALMON WITH CHUTNEY SAUCE - MIKE REEH
04/01/2004
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8 oz. salmon
1/4 cup chutney or marmalade
1 tablespoon horseradish
1 tablespoon sliced green onions
1 tablespoon Boetje's mustard

1. Grill salmon on charbroiler or coals (whichever you prefer).

2. Mix chutney, green onions, horseradish and Boetje's.

3. Baste fish while cooking and top fish with green onion.

Printable Recipe SAN FRANCISCO SHRIMP STIR-FRY - MIKE REEH
04/01/2004
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1/2 tablespoon hot chili oil or vegetable oil
1/2 cup asparagus tips
1/4 cup green onions
1/4 cup red peppers
1/4 cup green peppers
1/2 cup mushrooms
5 large shrimp
1/4 teaspoon ginger
1 teaspoon garlic
1 tablespoon sweet red bean paste
1 teaspoon hot bean paste
3/4 cup good strong chicken stock
1 tablespoon cornstarch & 1 oz. water (mixed together)

1. Heat stir fry skillet to hot and add oil and vegetables.

2. Add shrimp and continue to stir fry. Add ginger, garlic, bean pastes and chicken stock.

3. Thicken with cornstarch and water mixture and serve.

Printable Recipe SCALLOPS OF TURKEY MARSALA - MIKE REEH
11/04/2004
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With Scallions, Mushroom and Toasted Sesame Seeds.
Use turkey tenderloin instead of veal or chicken.

One 6 - 8 oz. turkey tenderloin, cut and pounded into scallops
1 tablespoon butter
1/4 cup mushrooms, sliced
4 or 5 scallions, cut on bias
Salt and pepper to taste
1/4 cup sweet Marsala wine
1 teaspoon toasted sesame seeds
1 cup seasoned flour (or plain) to dust turkey before sauteeing
1 cup fresh whipping cream

1. Cut and process turkey tenders to thin slices.

2. Dust with flour and saute in 10" skillet with butter for 1 to 2 minutes on each side. Remove to a warm platter.

3. Add mushrooms, scallions, salt and pepper, and Marsala wine to the skillet. Reduce slightly.

4. Add heavy cream and reduce until it forms a sauce, approximately 2 minutes.

5. Pour sauce over turkey and top with sesame seeds and serve.

Printable Recipe SEAFOOD LINGUINI FLORENTINO - MIKE REEH
02/26/2004
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3 shrimp (large)
3 scallops (large)
2 oz. diced salmon
2 ox. crabmeat
Olive oil
1 tablespoon garlic
1 tablespoon fresh basil
Fresh spinach, tomato, portabella mushroom, broccoli (about 1/4 cup of each) or your favorite vegetables
1/4 cup chicken stock or white wine
5-8 oz. cooked linguini
2 tablespoons Parmesan cheese (grated or shredded)

Using a saute or stirfry pan with oil, add all seafood, garlic, basil and vegetables.

Deglaze pan with chicken stock, toss in linguini and heat.

Finish with Parmesan cheese.

Printable Recipe SOUTHWESTER STEAK W/GARDEN SALSA - MIKE REEH
07/29/2004
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STEAK SAUCE (HOT) - served hot:
1 quart good beef gravy
1/4 cup ketchup
2 tablespoons chili powder
1 tablespoon ground cumin
Salt and pepper to taste

SALSA:
1 or 2 good ripe tomatoes (2 cups)
1 ea. diced jalapeno
1 ea. red onion, diced
1 ea. diced Anaheim peppers
Salt and pepper, chili powder and cumin to taste
Lime juice to taste
Cilantro if you like it

One 10 oz. New York strip steak, cooked to your liking.

To plate up:
4 oz. sauce on plate, top with cooled steak and top steak with garden salsa.

Printable Recipe SPECIAL CITRUS BBQ SAUCE FOR SALMON, CHICKEN, PORK - MIKE REEH
05/27/2004
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3/4 cup molasses
3/4 cup chili sauce
3/4 cup orange juice concentrate
3 tablespoons soy sauce
1 tablespoon prepared yellow mustard
1/4 teaspoon garlic powder
2 tablespoons fresh lemon juice
Chicken stock to thin sauce

Bring to a boil and simmer for 2 minutes.

Printable Recipe SPICY CHUTNEY BASTE FOR PORK, CHICKEN - MIKE REEH
05/27/2004
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One 16 oz. jar Major Gray Chutney
One bunch chopped green onions
2 tablespoons horseradish
2 tablespoons Boetje's mustard

Printable Recipe SPRING LAMB W/SOUR CREAM SMASHED RED POTATOES & RED WINE SAUCE - MIKE REEH
03/18/2004
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One 8-bone rack of lamb (approximately 16 oz)
2 oz. butter (to sear meat)
Seasoning salt - as needed

Cut lamb chop into two-bone chops and remove one bone to make them thicker chops.

SAUCE:
1/4 cup chopped red onion
1/4 cup red wine (Cabernet or Merlot)
1 tablespoon sugar
Salt & pepper to taste
1 cup good beef gravy

In a 2 quart sauce pan reduce onion, red wine, sugar, salt and pepper to a syrupy consistency. Add gravy and set aside.

RED SMASHED POTATOES:
Boil 1/2 pound potatoes per person serving and drain when tender. To the potatoes add 1/4 cup sour cream, salt, pepper, and parsley. Using a smasher, smash them up. Potatoes should be a little chunky.

To Put All Together:

Sear lamb in hot skillet. Theya re small and will cook fast. Remove when desired doneness.

Place potatoes in center of plate and arrange lamb chops around. Drizzle with sauce.

Printable Recipe STACK IT UP STEAK SANDWICH - MIKE REEH
07/08/2004
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8 oz. center cut sirloin
1 Buttered Texas toast
1 thick slice red onion
1 or 2 large mushroom cap(s)
1 or 2 tablespoons crumbled blue cheese
1 Roma tomato
1 mild pepper
1 tablespoon Boetje's mustard

1. Over medium heat grill (charcoal or gas) grill steak, Texas toast and onion.

2. On a 10" wooden skewer - skewer mushroom, Roma tomato and pepper or any favorite vegetable.*

3. To assemble, place toast on plate and top with mustard, meat, red onion and blue cheese crumbles. Then stick with your skewered vegetables.

*Use your imagination.

Printable Recipe SUNDRIED TOMATO & PASTA
09/15/2004
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1 pound shelled deveined shrimp (or precooked shrimp)
2 shallots (or use a small onion)
Sundried tomato - sliced - soften in olive oil before use
1/4 cup olive oil
1/4 teaspoon hot red pepper flakes or crushed
2 peeled cloves
1 tablespoon fresh oregano (or 1 teaspoon dried oregano)
2 bunches (about 4 cups) Arugula, coarsely chopped with stems removed (if you can't find Arugula substitute mixed greens...it won't have the same "bite" though)
1-1/2 tablespoons fresh lemon juice
12 ounces penne or short noodles
Salt and pepper to taste

Heat about 2 tablespoons of oil in a saute pan; add hot pepper and garlic. (f you are using the raw shrimp, add them now and cook them until they are pink. Add the shallots (or onion), sundried tomato and oregano stirring occasionally until the shallots ae soft (about two minutes). If you are using the pre-cooked shrimp add them now, just heat them through - if you overcook them they will be tough. Scrape the mixture into a large bowl.

Add the Arugula, remaining olive oil and lemon juice to the shrimp mixture. Toss it together to combine. Season to taste with salt and fresh ground pepper.

Meanwhile cook the pasta. Drain it well and add to the shrimp mixture. Toss well and season to taste.

Serve hot.

Printable Recipe SWORDFISH W/ANAHEIM CHILI W/MANGO CHUTNEY - MIKE REEH
07/29/2004
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CHUTNEY SAUCE:
1/2 cup Mango chutney
1 ea. large Anaheim pepper, sliced
1 tablespoon chopped cilantro
1/4 cup chopped red onion

Mix all ingredients.

Grill swordfish and top with Chutney sauce.

Printable Recipe TOURNEDOES - NEW ORLEANS STYLE - MIKE REEH
12/29/2004
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1 portion

2 tablespoons butter
2 round cut bread crouton (I use Texas toast)

2 beef tenderloin - 4 oz. each
2 large shrimp (16-20 ct)
2 tablespoons green onion, chopped
2 tablespoons green pepper, chopped
2 tablespoons tomato, chopped
1 teaspoon Cajun spice
1 oz. bourbon (optional)
6 oz. heavy cream

1. Using 1 tablespoon of butter, brown round croutons in skillet and set aside.

2. Add remaining butter to skillet and turn up the heat.

3. Sear meat and cook to desired doneness. Add shrimp about half way through cooking.

4. Set meat and shrimp aside.

5. Add tomatoes, onion, pepper, Cajun spice and bourbon to the pan.

6. Add cream and reduce until saucy.

7. To serve - place crouton on plate, then put meat over the crouton, then the shrimp and last the sauce over all. Garnish with green onion.

Printable Recipe TWO-CHEESE MEDITERRANEAN STUFFED CHICKEN - MIDWEST DAIRY COUNCIL
08/31/2004
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Makes 4 servings
Recipe courtesy of 3-A-Day of Dairy

2 tablespoons olive oil
1/2 cup chopped onion
1 cup diced tomatoes
1 teaspoon minced garlic
1 (6 oz. bag) baby spinach
1 cup part-skim, shredded Mozzarella cheese
1/4 cup shredded Parmesan cheese
4 boneless, skinless medium chicken breast halves (approx. 1.5 lbs)
2 teaspoons Italian seasoning blend
1/2 cup low-sodium chicken broth

Heat oil over medium heat in a nonstick skillet. Add onion and cook, stirring until onions are tender, about 5 minutes. Stir in tomatoes and garlic. Add spinach, cover and cook for about 3 minutes until spinach is soft. Remove from heat. Let mixture cool slightly; stir in Mozzarella and Parmesan.

Heat oven to 375 degrees. Beginning in the center of the thicker end of the breast, insert a small knife horizontally, stopping about 1 inch from opposite end. Open incision to create a 1-inch-wide pocket and pack 1/4 of the filling mixture into each breast.

Season chicken with Italian seasoning blend and place in 13 x 9 x 2-inch baking dish. Pour broth over chicken. Cover loosely with foil and bake for 40 minutes; keep warm until served.

Nutritional Facts per serving:
Calories 370
Total Fat 15 g
Saturated Fat 5 g
Cholesterol 120 mg
Sodium 370 mg
Calcium 30% Daily Value
Protein 50 g
Carbohydrates 7 g
Dietary Fiber 2 g

Printable Recipe TWO-CHEESE MEDITERRANEAN STUFFED CHICKEN - MIDWEST DAIRY COUNCIL
08/26/2004
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Makes 4 servings

2 tablespoons olive oil
1/2 cup chopped onion
1 cup diced tomatoes
1 teaspoon minced garlic
1 (6 oz.) bag baby spinach
1 cup part-skim, shredded Mozzarella cheese
1/4 cup shredded Parmesan cheese
4 boneless, skinless medium chicken breast halves (approx. 1.5 lbs)
2 teaspoons Italian seasoning blend
1/2 cup low-sodium chicken broth

Heat oil over medium heat in a nonstick skillet. Add onion and cook, stirring until onions are tender, about 5 minutes. Stir in tomatoes and garlic. Add spinach, cover and cook for about 3 minutes until spinach is soft. Remove from heat. Let mixture cool slightly; stir in Mozzarella and Parmesan.

Heat oven to 375 degrees. Beginning in the center of the thicker end of the breast, insert a small knife horizontally, stopping about 1 inch from opposite end. Open incision to create a 1-inch-wide pocket and pack 1/4 of the filling mixture into each breast.

Season chicken with Italian seasoning blend and place in 13 x 9 x 2-inch baking dish. Pour broth over chicken. Cover loosely with foil and bake for 40 minutes; keep warm until served.

Recipe courtesy of 3-A-Day of Dairy

Printable Recipe WILD MUSHROOM CHICKEN - MIKE REEH
04/22/2004
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1 tablespoon olive oil
One 8 oz. boneless chicken breast
1 tablespoon chopped red onion
One half lemon, juice only
Salt and pepper to taste
1/4 cup oyster mushrooms
1/4 cup crimini mushrooms, quartered
1/4 cup Shitake mushrooms
1/4 cup domestic mushrooms
1 oz. Madeira wine
4-6 oz. good brown sauce or demi glace

1. Saute breast of chicken in olive oil 2 to 3 minutes on each side on medium heat.

2. Remove chicken and turn heat up to high.

3. Add mushrooms, red onion, and quickly saute until moisture comes out of mushrooms.

4. Add lemon juice, salt and pepper and Madeira wine.

5. Add brown sauce.

6. Pour mixture over chicken and serve.

Printable Recipe WISCONSIN TURKEY SANDWICHES - JOANNA LUND
05/17/2004
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Serves 6

1/2 cup finely chopped celery
1/2 cup finely chopped onion
1 (10-3/4 ounce) can Healthy Request Cream of Chicken Soup
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1 teaspoon dried parsley flakes
2 teaspoons ground sage
1/4 teaspoon black pepper
2 full cups (12 ounces) diced cooked turkey breast
3 cups (4-1/2 ounces) purchased dry bread cubes
6 reduced-calorie hamburger buns

In a large skillet sprayed with butter-flavored cooking spray, saute celery and onion for 8 minutes or until tender. In a medium bowl, combine chicken soup, dry milk powder, water, parsley flakes, sage, and black pepper. Stir soup mixture into skillet. Add turkey and bread cubes. Mix well to combine. Continue cooking for 5 minutes or until mixture is heated through and bread becomes soft, stirring often. For each sandwich, spoon about 3/4 cup turkey mixture between a bun.

HINT: Brownberry unseasoned toasted bread cubes work great.

Each serving equals:
HE: 2 Protein, 2 Bread, 1/3 Vegetable, 1/3 Skim Milk, 1/4 Slider, 10 Optional Calories
309 Calories, 5 gm Fat, 26 gm Protein, 40 gm Carbohydrate, 671 mg Sodium, 115 mg Calcium, 3 gm Fiber
DIABETIC: 2-1/2 Starch, 2 Meat

MISCELLANEOUS

Printable Recipe BIG MIKE'S ALL-AMERICAN BBQ SAUCE
06/17/2004
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3 tablespoons unsalted butter
1 large onion, finely chopped
2 garlic cloves, minced
1 cup ketchup
1 cup American-style chili sauce
1/2 cup packed dark brown sugar
1/2 cup cider vinegar or fresh lemon juice
2 tablespoons steak sauce
2 tablespoons spicy brown mustard
2 tablespoons Worcestershire sauce

1. In a heavy-bottomed medium saucepan, melt the butter over medium heat. Add the onion and cook, uncovered, stirring often, until the onion is golden, about 6 minutes. Add the garlic and cook until fragrant, about 1 minute.

2. Stir in the ketcup, chili sauce, brown sugar, vinegar, steak sauce, mustard, and Worcestershire sauce and bring to a boil. Reduce the heat to low. Simmer, uncovered, stirring often, until slightly thickened, 30 to 40 minutes. Cool completely.

The sauce can be made up to 2 weeks ahead, covered and refrigerated.

Printable Recipe CHAROSES
04/05/2004
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3 apples - chopped
4-5 ounces nuts
1-2 tablespoons cinnamon
1-2 tablespoons honey
2 tablespoons wine

Chop apples and nuts together. Add other ingredients. Mix well by hand. Serve cold.

Printable Recipe CHEESY DOG BISCUITS
03/22/2004
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1 cup whole wheat flour
1 cup grated cheddar cheese
1/2 pound margarine
1/2 clove garlic, crushed
1 pinch salt
1 cup milk

Put the grated cheese into a bowl and let stand until it reaches room temperature. Cream the cheese with the softened margarine, garlic, salt and flour. Add milk to form into a ball.

Chill for 1/2 hour. Roll onto a floured board. Cut out dog bone shapes using a cookie cutter and bake at 375 degrees for 15 minutes or until slightly brown, and firm.

Makes 2 to 3 dozen, depending on size.

Printable Recipe COCOA-BERRY YOGURT TARTS - MIDWEST DAIRY COUNCIL
08/31/2004
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Makes 6 servings
Recipe courtesy of 3-A-Day of Dairy

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.

Nutritional Facts per serving:
Calories 260
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 20 mg
Sodium 250 mg
Calcium 20% Daily Value
Protein 9 g
Carbohydrates 37 g
Dietary Fiber 3 g

Printable Recipe CREAMY BLUEBERRY VINAIGRETTE
12/13/2004
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ž cup fresh or frozen blueberries (can also be made with cranberries)
2 tablespoons honey
Apple Juice enough to cover berries in measuring cup up to 1 cup line
2 tablespoons Balsamic vinegar
1 cup plain fat free yogurt

Put fresh or frozen blueberries into a 1 cup measuring cup. With the blueberries still in the cup add the apple juice up to the one cup line. Put this into the blender and add the honey and vinegar. Run blender at highest speed until the mixture is liquefied. Put the yogurt into a mixing bowl and slowly fold in the blueberry mixture.

That is all there is to it. The blueberries have natural antioxidants and a form of natural anti-inflammatory. The live cultures in the yogurt reduce the risk of harmful bacteria from multiplying in your system and gives you some extra calcium to boot.

Printable Recipe DRIED FRUIT TRAIL MIX - DONNA DOLAN
08/17/2004
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1/2 cup dried banana chips
1/2 cup dried mixed berries
1/2 cup dried pineapple pieces
1 cup dried apricots
1/2 cup whole cashews
1/2 cup whole almonds
1 cup peanuts, any kind
1/2 cup macadamia nuts

Combine all ingredients and store in a sealable container.

Serves 15

Daily Values: 4% vitamin A, 4% vitamin C, 2% calcium, 6% iron

Printable Recipe FISHY FRUIT TRAIL MIX - DONNA DOLAN
08/17/2004
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4 cups Quaker Toasted Oatmeal Squares cereal
1 cup dried banana chips
1/2 cup dried blueberries
1 cup mixed nuts
1-1/2 cups Goldfish Colors snack crackers

1. Combine all ingredients in a large sealable plastic bag.

2. Shake gently to mix.

Serves 16
Daily values: 2% vitamin A, 2% vitamin C, 4% calcium, 25% iron

Printable Recipe FRUIT SALSAS - JEWEL/OSCO
07/21/2004
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www.jewelosco.com
877-9-EASY-4-U

Simple Southwest Fruit Salsa
Ingredients:
15 or 15ź ounce can Del MonteŽ Canned Fruits, juice, water, or light syrup packed, drained (mix and match your favorites or use chunky mixed fruits blend)
1/2 cup coarsely chopped red onion
2 tablespoons chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
1 teaspoon (fresh or canned) seeded and chopped jalapeńo pepper

Directions:
1. In a bowl, mix all ingredients. Refrigerate up to 6 hours before serving.
2. Serve with baked tortilla chips or over grilled chicken, fish, steaks, pork or lamb chops.

From www.delmonte.com

Pineapple Corn Salsa
Ingredients:
(15 ź oz can DEL MONTEŽ Whole Kernel Golden Sweet Corn, drained
1 can (8 oz.) DEL MONTE Crushed Pineapple In Its Own Juice, drained
1/2 cup chopped bell pepper - use red, green, or orange for flavor and nutrition
1/4 cup chopped fresh cilantro
jalapeno pepper, seeded and finely chopped, to taste

Directions:
1. Combine all ingredients and mix well. Garnish with cilantro.
2. Works great on chicken, salmon, or over salad.

From www.delmonte.com

Mango Salsa
Ingredients:
1 ripe mango, skinned, seeded, and chopped into cubes
2 roma tomates, diced
ź cup cilantro, chopped with stems removed
2 tbsp lime juice

Directions:
1. Combine in a bowl and mix well.
2. Serve over chicken sauteed with olive oil and Mrs. Dash Tomato Basil Blend.

Adapted from www.mrsdash.com

Raspberry Vinaigrette
Ingredients:
8 oz plain lowfat yogurt
˝ cup fresh raspberries
1 tbsp red wine vinegar (or more if you prefer)
2 tbsp sugar (or less if you prefer)

Directions:
Combine and puree in a food processor until smooth.

From www.stonyfield.com

Avocado and Orange Salsa
Ingredients:
1 orange, peeled, sectioned, and chopped into cubes
˝ cup red onion, chopped
ź cup fresh cilantro, chopped, stems removed
1˝ tsp minced garlic
Jalapeno pepper, seeded and diced, to taste
Avocado, peeled, seeded, and cut into chunks
1 tbsp lime juice
2 tsp olive oil

Directions:

1. Combine all ingredients, mixing gently to protect the avocado cubes. Add pepper if desired.
2. Refrigerate and allow flavors to blend.
3. Serve with high fiber tortillas or over salad, chicken, or fish.

Printable Recipe HALLOWEEN TREATS
10/18/2004
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For the witch cookies:

Make regular sugar cookies.
Roll them into fingers. When you go to bake them, press walnuts on the end of the "fingers". After they are done, remove the walnuts and put red frosting on the indented part (made by the walnuts)and reapply the walnut.

For the ghoul-aid:

Mix together green and red Kool-Aid.

For the eye ball soup:

Pour a can of tomato soup into a bowl. Use a soupspoon to scoop out an "eyeball" of the mozzarella cheese.
Cut a green olive in half and place on the mozzarella eyeball and place in the tomato soup.

Printable Recipe OTTOMAN - HANCOCK FABRICS
06/04/2004
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Supplies Needed:
1/2" thick Nufoam
1/4" thick foam
Cotton or polyester batting
Ottoman top fabric
Ottoman skirt fabric
(To determine amount needed, see "Measuring..."below
(4) 3/4" buttons
Trim or fringe as desired

Sewing notions:
Scissors
Thread/needle
Seam guide
Measuring tape
Chalk
Pins
HeatnBond brand hem tape
Glue gun/glue
Iron/ironing board
Pressing cloth (or thin kitchen towel)

Measuring and Cutting:
1. Cut 1/2" thick Nufoam and 1/4" thick foam to exact measurement of top of ottoman.
2. Cut batting (polyester or cotton) to exact measurement of top of ottoman PLUS an additional 5" on all four sides.
3. Cut fabric for the top of ottoman the same measurement as the batting.
4. Cut fabric for the skirt of ottoman. *Measure the height you want the finished skirt and add 2". This is the first measurement you need. Now measure around your ottoman and add 4" for each corner pleat PLUS another 1-1/4" (for seam). These two measurements are the size you need to cut the skirt.
5. Cut fabric chosen for tabs. Cut four @ 4" x 7".

DIRECTIONS for assembly:

1. Assemble top of ottoman by layering Nufoam, padding, batting and top material. (Make sure it is centered when placed on ottoman!)
2. Mark for desired numbers of buttons and attach with a heavy-duty thread.
3. Once buttons are attached, center back on ottoman again. Pin in place.
4. Start making corner pleats by folding in left over right, like you would do when you wrap a present. Pin pleats to your satisfaction and then hot glue to secure.
5. To start the skirt of the ottoman you will need to make a tube shape from the flat piece of fabric. To do this fold over 1/4" and iron flat on short side of the fabric. Make a chalk line on other short side 1" from raw edge. Lapping ironed side over raw edge, line up at chalk line and hot glue on wrong side of top piece.
6. Hem the entire top and bottom of skirt by using HeatnBond iron-on hem tape. Hem 1" on both raw edges of the tube shaped fabric piece.*
7. To measure for the pleats on the skirt, first pin your first pleat in place after folding the newly created glued "seam" to the inside of the pleat. (This hides any imperfections that may show in your seam.) Now mark where each pleat starts and ends. These numbers are simply the horizontal length of one side and also the inch size of the pleat you want. (My sides were 14" and each pleat was approximately 4-1/2". So my pins were placed at 14", then 4-1/2", then 14", then 4-1/2", etc.) A tape measure and chalk or pins works nicely. Now fold all four pleats and secure with pins. Place on the ottoman and adjust as needed to fit securely. Once adjusted, hot glue each layer of pleat to itself.
8. Pin skirt top to ottoman. Hot glue on wrong side of skirt to right side of top fabric. Remember - less is best with hot glue! You can always add more but you can't always take away.
9. Attach cording as desired. I simply went around the entire ottoman once where the two fabrics joined horizontally and tacked the cording at the corners with hot glue. Next I created swags under the horizontal line, with the same cording also tacking at corners.
10. To create the tabs, use HeatnBond to make 1" hems on top and sides of each of the 4 pieces. To form the "V" at the bottom use hot glue. Trim as needed. Attach the top of each tab right side to right side at each corner of the ottoman. Then fold it down to "bridge" over the cording and tack in place with hot glue.
11. LASTLY! Glue buttons on tabs.

*Follow instructions on HeatnBond...EXCEPT we have found that a hot iron and steam works better than the cooler recommendations on the package, but BEWARE not to scorch your fabric!

Printable Recipe PASTA AL PESTO - HAPPY DIABETIC CHEF
09/07/2004
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Serves 4 to 6

1/2 cup olive oil
1 cup pesto sauce
1 pound penne pasta
1/2 cup freshly grated Parmesan
Salt and pepper to taste

Cook pasta al dente, drain but reserve a little bit of the cooking water which will help to thin the pesto. Put pasta in a hot pan, add olive oil and mix well. Add pesto, thinned with the pasta cooking water. Mix well again. Add salt and pepper to taste. Serve with grated Parmesan cheese.

Printable Recipe POPCORN-BERRY BARS - DONNA DOLAN
08/17/2004
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8 cups popped white popcorn
1 cup coarsely chopped dry-roasted peanuts
1 package (5 oz) dried blueberries
2 cups uncooked quick oats
4 cups mini marshmallows
2 tablespoons margarine
1/2 cup honey
Cooking spray

1. In a large bowl, combine popcorn, peanuts, berries and oats.

2. In a large saucepan, melt marshmallows, margarine and honey over medium-high heat.

3. Pour marshmallow mixture over popcorn mixture and stir until completely coated.

4. Spray a 9" by 13" pan with cooking spray and press popcorn mixture into pan.

5. Refrigerate until set, about 1 hour.

6. Cut into bars. Store in an airtight container.

Serves 18.

Daily values: 2% vitamin A, 0% vitamin C, 0% calcium, 4% iron

Printable Recipe PUMPKIN BUTTER - DONNA DOLAN
10/26/2004
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Pumpkin butter is delicious on hot biscuits or light rolls. Prep Time: approx. 10 Minutes. Cook Time: approx. 1 Hour 30 Minutes. Ready in: approx. 1 Hour 40 Minutes. Makes 2 pints (32 servings).

Printed from Allrecipes, Submitted by Sheri
---------------------------------------------------------------

Serves 28 (2 tbsp each).

1 1/2 cup Hy-Vee cinnamon applesauce
1 (15 oz) can Hy-Vee pumpkin
1/4 cup packed Hy-Vee brown sugar
1 1/2 tsp pumpkin pie spice

1. Stir together all ingredients.
2. Cover and refrigerate for up to one week. Serve with toast, oatmeal or muffins.

Nutrition Facts per serving: 25 calories, 0 g fat, 0 mg cholesterol, 40 mg sodium, 6 g carbohydrates, 0 g fiber, 5 g sugar, 0 g protein.

Daily Values: 70% vitamin A, 2% vitamin C, 0% calcium, 2% iron.

Printable Recipe PUMPKIN VINAIGRETTE - KIM KIRCHHERR
10/28/2004
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4 Tbs Pumpkin Puree
1/4 cup Vinegar Cider or Balsamic
1 Clove Garlic
1 Tsp Sugar
1/2 Tsp Salt
1/8 Tsp Black Pepper
1/2 Cup Olive Oil

Preparation Directions:

1. Use garlic press to prepare garlic, or finely chop.
2. Combine everythihg but the oil in a bowl and whisk together. (adding olive oil will not allow salt to dissolve).
3. Add Olive oil and whisk again.

Adapted from www.pumpkinnook.com

Printable Recipe SASKATCHEWAN MASHED PUMPKIN - KIM KIRCHHERR
10/28/2004
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Ingredients:

3-4 cups Pumpkin, cooked, mashed
1 Onion
2 tbs. Olive Oil
1 Bell Pepper, your choice of color (yellow would blend the best, green would add colorful contrast)
Salt to taste
Pepper to taste

Directions:

1. Heat mashed pumpkin in a large saucepan.
2. Thinly slice an onion and in a separate pan, sauté the onion and bell pepper in olive oil till brown.
3. Combine browned onions and pumpkin.
4. Add salt and fresh ground pepper to taste.

Adapted from www.pumpkinnook.com

Printable Recipe THE CALCIUM KEY - DAIRY COUNCIL
01/09/2004
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THE CALCIUM KEY:
The Revolutionary Diet Discovery That Will
Help You Lose Weight Faster
By Michael Zemel, Ph.D., and Bill Gottlieb

About the Book: In his new book, The Calcium Key, Dr. Michael Zemel tells the story of his discovery of the calcium-weight loss connection and provides weight-conscious consumers with facts about dairy's effect on the body's ability to burn fat. Zemel recommends dairy over calcium supplements as his research shows "dairy is 50 to 65 percent more effective in stopping fat storage and triggering fat breakdown."In The Calcium Key, success stories from real-life people demonstrate how weight loss can be achieved by exercising regularly and incorporating three servings a day of milk, cheese or yogurt into a balanced, reduced-calorie diet. The book also provides tips, meal suggestions and recipes for creating and tracking a healthy, effective weight loss plan that includes dairy, as well as strategies for exercising more as part of one's daily routine.

About the Authors: One of the nation's leading nutrition researchers, Michael Zemel, Ph.D., is a professor in the Departments of Nutrition and Medicine at the University of Tennessee and is the director of the university's Nutrition Institute. Zemel's discovery of the connection between calcium and weight loss has been featured in a Reader's Digest cover story and in many other magazines as well as on CNN and the Discovery Channel. Co-author Bill Gottlieb was editor-in-chief of Rodale Press, is the author of the bestselling Alternative Cures, and writes about health for many major national publications.

Publisher: Wiley - Hoboken, NJ
Availability: Now through online retailersJanuary 2004 at booksellers nationwide
Price: $24.95/hardback (ISBN: 0-471-46368-X)

Printable Recipe TIP SHEET - DAIRY COUNCIL
01/09/2004
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New Year, New You: Tasty Tips to Add the Dairy You Love to Your Diet

Think losing weight means putting up with bland food and feeling hungry all the time? We have good news for you! Including filling and flavorful dairy products like milk, cheese and yogurt as part of a balanced, reduced-calorie diet is a healthy, effective way to meet your weight loss goal. Following are tips to keep great-tasting dairy as part of your reduced-calorie diet without breaking your New Year's resolution to lose weight.

Milk Matters
ˇ Drink an 8-ounce glass of lowfat milk before or with a meal. And don't forget that flavored milks, in varieties from chocolate to strawberry to banana, contain the same nutrients as white milk.
ˇ Grab-'n-go containers of milk are great for drinking in the car or at the office.
ˇ Finish a meal with a guilt-free treat: Blend together 8 ounces of lowfat milk, banana slices, ice and some vanilla, pour into a glass and enjoy.

"Yo" On-the-Go
ˇ A refreshing smoothie made with yogurt, crushed ice and strawberries is an easy way to get a delicious serving of dairy and can be part of a fast breakfast before heading to the gym.
ˇ Fighting the urge to nibble on junk food? Take a brisk 20-minute walk and then snack on fresh fruit dipped in fat free, creamy vanilla yogurt. Or you can get your veggies by nibbling on carrot and celery sticks dipped in one cup of yogurt mixed with taco seasoning to taste.
ˇ Stir one cup of lowfat yogurt with fresh chopped cilantro and use for a savory topping for baked potatoes, grilled fish tacos or lean burgers.

More Cheese, Please!
ˇ For a quick breakfast that will keep you going, melt a slice of reduced-fat Swiss over lean ham and an English muffin. Have some time on your hands? Melt a slice of American or Provolone cheese in an egg white omelet.
ˇ Looking for healthy lunch options? Try a bowl of lowfat soup topped with Parmesan or Cheddar cheese. Or, throw together a tomato and fresh Mozzarella salad with a drizzle of balsamic vinegar.
ˇ Fight mid-afternoon munchies with a few Cheddar cheese cubes and an apple or a slice of lean turkey wrapped around string cheese. Then squeeze in a bike ride or a jog to clear your head and help speed up your metabolism.

Remember lowfat, reduced-fat and fat free varieties of milk, cheese and yogurt are readily available in your grocer's dairy case to meet a variety of taste and nutrition needs.

Visit healthyweightwithdairy.com for more information on dairy's link to weight loss, additional tips and recipes, and links to easy-to-use weight management tools and a body mass index calculator.

SOUPS/SALADS

Printable Recipe BEEF STEAK & BEEFSTEAK TOMATO SALAD - MIKE REEH
08/19/2004
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8 oz. top sirloin
3 ea. cooked red potatoes*
1 quart mixed greens
4 oz. Parmesan peppercorn dressing
3 ea. green onions, chopped
1 ea. quarter beefsteak tomato
1 oz. bleu cheese, crumbled

Cook steak and slice on the bias. Toss dressing with greens. Put tomato, steak and potatoes on top.

*Note: Potatoes can be cooked with the steak.

Enjoy!

Printable Recipe BUTTERNUT SQUASH SOUP
10/21/2004
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1 - 2 butternut squash
1 diced onion
1 - 2 sliced carrots
1 - 2 sliced celery stalks
2 tablespoons (approx) olive oil
1 tablespoon (approx) flour
1 quart chicken stock
Walnut-sized piece butter
1 tablespoon sour cream
1 "knob" ginger root, grated
Curry powder to taste
Salt and fresh ground pepper to taste

Puncture the squash with a fork (to let the steam escape), and cook in a microwave for about 15 minutes (dependent on the power of your oven) - you want the squash to be soft. Cut in half , use a spoon to separate the seeds and discard. Use the spoon to scrape the flesh of the squash from the skin.

In a medium saucepan pour about one tablespoon of oil and heat. Add the onion, celery, and carrots - sweat them until they are soft. You do not need to caramelize the vegetables.

Add the balance of the oil and the flour, stir until the flour seems to disappear. Cook for a few more moments.

Add the broth and heat through.

Add the squash and heat through again. Using a stick blender, combine all the cooked vegetables - the soup will thicken.

Add the curry, salt and pepper to taste.

Just before you are going to serve it, add the butter and stir until it is melted.

Ladle into a soup bowl, garnish with the sour cream and freshly grated ginger.

Printable Recipe CHERRY FRUIT SALAD - JOANNA LUND
06/08/2004
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1 (20-ounce) can Lucky Leaf No Sugar Added Cherry Pie Filling
1/2 cup Splenda Granular
1 cup Cool Whip Lite
1 cup (1 medium) diced banana
1 (8-ounce) can pineapple tidbits, packed in fruit juice, drained
1 cup miniature marshmallows

In a large bowl, combine cherry pie filling, Splenda, and Cool Whip Lite.
Add diced banana and pineapple tidbits. Mix gently to combine. Fold in
marshmallows. Cover and refrigerate for at least 15 minutes. Gently stir
again just before serving.

HINT: To prevent banana from turning brown, mix with 1 teaspoon lemon juice
or sprinkle with Fruit Fresh.
Serves 8 (1/2 cup each) Each serving equals:
105 Calories, 1gm Fat, 0gm Protein, 24gm Carbo., 11mg Sodium, 2gm Fiber;
Diabetic Exchanges: 1 Fruit, 1/2 Starch/Carbo.

This recipe is from JoAnnas April, 2004 Healthy Exchanges Food Newsletter.
For more information about JoAnnas common folk healthy recipes, call her
at 563-659-8234 or visit her website at www.healthyexchanges.com

Printable Recipe CHICKEN CHILI - JEFF GRUNDER
02/25/2004
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2 pounds chicken
2 quarts water
1 tablespoon chicken base
1 tablespoon cumin
1/2 tablespoon chili powder
2 cans Rotel tomatoes and chilies
2 cans Northern beans
1 large can Garbonzo beans

In a large pot add the water, chicken, chicken base, cumin, chili powder, and rotel tomatoes. Boil for about 1 hour and then remove chicken and dice into bite size pieces and add back into the pot. Add Northern beans and cook for about 30 minutes, then add the garbonzo beans and cook for 30 minutes. Let the soup set on low for 30 more minutes and serve. You may need to add water during the cooking process so it doesn't boil dry. Salt and pepper to taste.

Printable Recipe CHICKEN ENCHILADA SOUP
01/09/2004
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From The Calcium Key by Michael Zemel, Ph.D., and Bill Gottlieb
Reprinted with permission from Wiley Publishing

Makes: 10 servings
Prep time: 25 minutes
Cook time: 1 hour, 15 minutes

16 ounces dried navy beans
1/2 tablespoon vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon ground cumin
28 ounces canned tomatoes, diced
14 1/2 ounces nonfat chicken broth
8 ounces tomato sauce
8 ounces canned chopped green chilies
1/2 cup chopped fresh cilantro
2 teaspoons dried oregano
2 cups chopped cooked chicken
2 cups shredded lowfat Colby Jack cheese, divided
10 thin corn tortillas

Soak beans according to package directions. Drain and rinse beans. Heat oil in a 6-quart pot. Add onion, garlic and cumin and sauté until onion is softened but not browned. Add drained beans, drained tomatoes and broth. Puree mixture with a hand blender, or puree in batches in a stand-up blender. Stir in tomato sauce, chilies, cilantro, oregano and chicken. Heat to a boil. Reduce heat and cover. Simmer on low heat for 1 hour or more, stirring occasionally. When ready to serve, stir in 1 cup cheese until melted. Serve remaining 1 cup cheese and tortilla strips on the side as soup toppings.

To make tortilla strips, stack tortillas and cut in half. Cut each half-stack into thin strips. Spread strips on a baking sheet. Bake at 350 degrees Fahrenheit, tossing frequently, for 15 minutes or until crispy and starting to lightly brown.

Nutritional Information Per Serving for meal recipe:
__________________________________________________________
Calories 350
Fat 8 g
Saturated Fat 4 g
Cholesterol 40 mg
Sodium 790 mg
Calcium 30% Daily Value
Protein 27 g
Carbohydrates 42 g

Printable Recipe CHICKEN TORTILLA SOUP IN TOMATO BASE - LA FLAMA
12/23/2004
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6 servings

1/2 chicken breast, boneless and skinless
1 tablespoon salt
1 tablespoon garlic powder
1 small can of whole peeled tomatoes
2 oz. vegetable oil
3 oz. onion
6 corn tortillas cut in strips, already fried in oil
6 slices of avocado
6 tablespoons sour cream
12 oz. ground goat or anejo cheese
Flakes of dry red pepper

Once chicken breast is boiled with 1 tablespoon salt and 1 tablespoon garlic, (if you have a piece of bell pepper at home, add it in, gives a kick of spiciness). Separate the broth from the meat, and shred the meat.

Blend the tomatoes, throw them into a pot with the 2 oz. of oil and the onion already frying. Let the tomato mixture cook for a couple of minutes and then add the chicken broth (around 6 cups). Add 1 teaspoon garlic and 1 teaspoon of salt and let boil well for over 5 minutes, then strain the broth into another pot.

Serve the broth in bowls, add the chicken breast, sour cream, crowned by the tortilla strips, and cheese, and top it with an avocado slice.

Printable Recipe CHRISTMAS 7-UP SALAD - SHIRLEY BONNETT (MIKE REEH)
12/20/2004
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1 small box cherry JELL-O
1 cup applesauce
1/2 cup cinnamon red hots'
1 cup 7-Up

Sprinkle JELL-O in applesauce. Ad red hots and heat until smooth. Remove from stove and add 7-Up. Put in refrigerator until firm.

This recipe can be doubled, tripled, etc.

Printable Recipe COLORFUL CAULIFLOWER BUFFET SALAD - JOANNA LUND
12/21/2004
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Serves 8 (1/2 cup)

2-1/4 cups fresh cut cauliflower
2-1/4 cups fresh cut broccoli
1/2 cup chopped onion
1/2 cup raisins
2 tablespoons Hormel Bacon Bits
1/2 cup Kraft fat-free mayonnaise
2 tablespoons vinegar
Sugar substitute to equal 2 tablespoons sugar

In a large bowl, combine cauliflower, broccoli, onion, raisins, and bacon bits. In a small bowl, combine mayonnaise, vinegar, and sugar substitute. Add mayonnaise mixture to vegetable mixture. Mix well to combine. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.

Each serving equals:
HE: 1-1/4 Vegetable, 1/2 Fruit, 18 Optional Calories
64 Calories, 0 gm Fat, 2 gm Protein, 14 gm Carbohydrate, 156 mg Sodium, 2 gm Fiber
DIABETIC: 1-1/2 Vegetable, 1/2 Fruit OR 1 Carbohydrate

Printable Recipe CURRIED BROWN RICE SOUP - NORITA
12/31/2004
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2 to 4 tablespoons butter (just enough to saute vegetables)
2 cups roughly chopped onions
1/2 cup diced red and green bell pepper
1 teaspoon minced garlic
2 teaspoons curry powder
2 teaspoons ground cumin
Pinch of cayenne pepper
1/4 teaspoon tumeric (optional - mostly for color)
4 to 5 cups chicken broth or stock* - preferably homemade
15 oz. can garbanzo beans (chick peas), rinsed and drained
2 cups cooked "chewy" brown (or wild) rice**-recipe follows

Melt butter in 4 to 5 quart saucepan over medium heat. Add onion and pepper, stirring and cooking until tender. Stir in garlic and spices. Add stock and bring to a boil. Reduce heat and simmer uncovered 30 minutes. Add beans and rice, heating thoroughly.

SEASONED WEHANI RICE:
I prepare this ahead and keep in small containers in the refrigerator or freezer. This is quite healthy as prepared and can be added to many dishes such as casseroles, salads, or alone as a side dish.

1 teaspoon olive oil
1/4 cup each of diced onion, celery and red bell pepper
1 teaspoon original Mrs. Dash seasoning
1 cup Lundberg Wehani Rice
2-1/2 cups water
1/4 teaspoon salt

Combine all ingredients in a 2 quart saucepan. Bring to a full boil. Cover and reduce heat to low and cook gently for 1 hour. Fluff with a fork.

*You may substitute equivalent amount of L.B. Jamison's Chicken Flavor Soup Base prepared according to directions on jar.

**I recommend one of the varieties of aromatic Lundberg's rices (available in the organic department at HyVee) such as Wehani, Black Japonica, Wild Blend, or any brand of wild rice.

Printable Recipe CURRIED PUMPKIN SOUP - KIM KIRCHHERR
10/28/2004
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Serves 4 - 6

1/3 cup chopped onion
1 tsp. Fresh garlic
1 tsp. curry powder
2 tbsp Trans fat free margarine
1 cup pureed pumpkin
ź tsp nutmeg
1/8 tsp. sugar
2 cups Low sodium chicken or vegetable broth
1˝ cups Fat free milk
1 tbsp cornstarch

Directions:
1. In large pan, melt margarine and sauté onion, garlic, and curry until onion is tender.
2. Add pumpkin, nutmeg, sugar, and bay leaf.
3. Add broth, then bring to a boil.
4. Reduce heat. Simmer uncovered for 15 minutes.
5. Remove bay leaf.
6. Stir in 1 cup of the milk over low heat.
7. In a separate bowl, combine remaining milk and cornstarch until dissolved. Add to broth mixture.
8. Cook, stirring constantly, until thick and bubbling.

Adapted from www.pumpkinnook.com

Printable Recipe FLORENTINE GARLIC SHELL SOUP - KIM KIRCHHERR
11/30/2004
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Ingredients:

2 tbsp trans fat free margarine
1 small onion, chopped
1 bell pepper, chopped
1 cup sliced mushrooms
10 oz box frozen chopped spinach, thawed and drained
5 cups low sodium chicken broth
1 package LiptonŽ Italian Sides - Creamy Garlic Shells

Directions:

1. In 3-quart saucepan, melt Spread over medium-high heat and cook onion, stirring occasionally, 1 minute.
2. Stir in red pepper and mushrooms and cook, stirring occasionally, 4 minutes or until vegetables are tender.
3. Stir in spinach and cook, stirring occasionally, 1 minute. Add broth and bring to a boil over high heat.
4. Stir in Lipton Italian Sides - Creamy Garlic Shells and continue boiling over medium heat, stirring occasionally, 11 minutes or until pasta is tender. Garnish, if desired, with grated Parmesan cheese.

Adapted from www.sizzleandstir.com

Printable Recipe GOLDEN TURKEY NOODLE SOUP - JOANNA LUND
11/26/2004
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Serves 4 (1-1/2 cups)

2 cups (one 16-ounce can) Healthy Request Chicken Broth
1-1/2 cups water
3/4 cup (4 ounces) peeled and diced raw sweet potatoes
1/2 cup chopped onion
3/4 cup shredded carrots
3/4 cup thinly sliced celery
1-1/2 cups (8 ounces) diced cooked turkey breast
Scant 1 cup (1-1/2 ounces) uncooked noodles
1 teaspoon dried parsley flakes

In a large saucepan, combine chicken broth, water, sweet potatoes, onion, carrots, and celery. Bring mixture to a boil. Lower heat, cover, and simmer for 12 to 15 minutes or until vegetables are tender, stirring occasionally. Add turkey, uncooked noodles, and parsley flakes. Mix well to combine. Continue simmering for 10 minutes or until noodles are tender, stirring occasionally.

HINT: If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli.

Each serving equals:
HE: 2 Protein, 1 Vegetable, 3/4 Bread
8 Optional Calories
158 Calories, 2 gm Fat, 21 gm Protein
14 gm Carbohydrate, 326 mg Sodium
36 mg Calcium, 2 gm Fiber
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

Printable Recipe GOLDEN TURKEY NOODLE SOUP - JOANNA LUND
12/24/2004
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Serves 4 (1-1/2 cups)

2 cups (one 16-ounce can) Healthy Request Chicken Broth
1-1/2 cups water
3/4 cup (4 ounces) peeled and diced raw sweet potatoes
1/2 cup chopped onion
3/4 cup shredded carrots
3/4 cup thinly sliced celery
1-1/2 cups (8 ounces) diced cooked turkey breast
Scant 1 cup (1-1/2 ounces) uncooked noodles
1 teaspoon dried parsley flakes

In a large saucepan, combine chicken broth, water, sweet potatoes, onion, carrots, and celery. Bring mixture to a boil. Lower heat, cover, and simmer for 12 to 15 minutes or until vegetables are tender, stirring occasionally. Add turkey, uncooked noodles, and parsley flakes. Mix well to combine. Continue simmering for 10 minutes or until noodles are tender, stirring occasionally.

HINT: If you don't have leftovers, purchase a chunk of cooked turkey breast from your local deli.

Each serving equals:
HE: 2 Protein, 1 Vegetable, 3/4 Bread
8 Optional Calories
158 Calories, 2 gm Fat, 21 gm Protein
14 gm Carbohydrate, 326 mg Sodium
36 mg Calcium, 2 gm Fiber
DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

Printable Recipe MEDITERRANEAN CHICKEN SALAD - HAPPY DIABETIC CHEF
08/16/2004
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Dressing:

6 tablespoons olive oil
2 1/2 tablespoons tarragon vinegar
1 tablespoon chopped fresh tarragon
1/2 tablespoon fresh lemon juice
1/2 tablespoon Dijon mustard
3 cups diced cooked chicken

Salad goodies:

1/2 cup orzo (rice-shaped pasta; about 3 ounces)
1 cup halved cherry tomatoes (about 10 ounces)
1 6-ounce jar marinated artichoke hearts, drained
1/2 cup coarsely chopped pitted Kalamata olives
1/3 cup dried cranberries
1 1/2 tablespoons drained capers

Combine oil, vinegar, tarragon, lemon juice, and mustard in small bowl; whisk to blend. Season dressing to taste with salt and pepper. Place chicken in medium bowl. Mix in 1/4 cup dressing.

Cook orzo in large pot of boiling salted water until just tender but still firm to bite. Drain. Rinse under cold water to cool; drain well. Transfer orzo to large bowl. Stir in remaining dressing and toss to coat. Add chicken mixture, tomatoes, artichoke hearts, olives, cranberries, and capers. Season salad to taste with salt and pepper and serve.

Makes 4 servings.

Do you know any diabetics? Pass on my web site www.thehappydiabetic.com

Printable Recipe MIKE'S WILTED CABBAGE SALAD - MIKE REEH
12/20/2004
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1 medium head cabbage
1 pound bacon
1/4 cup tarragon vinegar
1 cup sugar
1 large onion

Brown bacon, add onions, sugar and carmelize. Add tarragon vinegar. Pour over shredded cabbage and serve warm.

Printable Recipe RAW ENERGY SOUP - MISSION WELLNESS
01/06/2004
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3 cups spinach (torn)
1/2 cup water
1/2 cup chopped and seeded cucumber
1/2 avacado
1 teaspoon lemon juice
2 tablespoons chopped parsley
1 garlic clove (small to medium)
4 basil leaves
1 tablespoon chopped scallion or onion

In blender combine spinach and water, blend. Combine the rest, blend. Add more avacado to make thicker. Taste and adjust herbs and seasonings.

I prefer more basil and black pepper. This soup is nourishing and energizing and can be changed to suit your taste. Add dulse seaweed for great minerals. Any herb you enjoy can be added. Play with it and eat a ton of it! Your body will thank you.

Printable Recipe SHRIMP SCAMPI AND TOMATOES - HAPPY DIABETIC CHEF
08/16/2004
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1 lb fresh tomatoes; (2-3 tomatoes)
2 oz feta
1 t garlic
2 T. virgin olive oil
Dash cracked pepper
1 lb large fresh shrimp
1/4 tsp freshly ground black pepper

Wash and Slice tomatoes crosswise into 1/2-inch-thick slices, 4-5 slices per tomato. Arrange 2-3 slices on each salad plate. Sprinkle the feta cheese on top each tomato. Drizzle olive oil over the tops and add a dash of pepper. Enjoy!

For the shrimp preparation :

Combine oil, garlic and pepper in a heated pan. Add shrimp and toss lightly to coat Heat the shrimp until hot,approximately 3-4 minutes. Turn the shrimp. Place the shrimp on top of the tomato, and feta cheese salad.

Servings: 4

Printable Recipe SNAPPY SLAW - MIDWEST DAIRY COUNCIL
08/04/2004
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Yield: Approx 8 cups

6 cups finely shredded cabbage*
2 cups thinly sliced carrot
2 cups (8 oz) shredded Provolone cheese
1/2 cup EACH: sliced green onion, chopped pimiento, drained
1 carton (8 oz) plain yogurt
2 teaspoons prepared mustard
1/2 teaspoon salt
1/4 teaspoon pepper

Combine cabbage, carrot, cheese, onion, and pimiento. Combine yogurt, mustard, salt and pepper. Toss yogurt mixture with cabbage mixture. Chill, covered, 2-3 hours to allow flavors to blend. Serve on cabbage leaves.

*NOTE: Reserve dark green outer leaves of cabbage. Wash, pat dry and chill. Use to serve finished slaw.

Serving size: 1 cup Calories per serving: 151 Protein: 10 g, Fat: 9 g, Carbohydrate: 10 g Calcium: 297 mg, Riboflavin (B): .19 mg

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

Printable Recipe TANTALIZING TOMATO SALAD - JOANNA LUND
12/30/2004
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Serves 6 (1/2 cup)

3 cups diced fresh tomatoes
1/2 cup chopped red onion
1/4 cup Kraft Fat Free French Dressing
1 tablespoon Splenda Granular
2 teaspoons chopped freeze-dried chives
1 teaspoon dried basil
1 teaspoon dried dill weed
1/2 teaspoon celery seed

In a medium bowl, combine tomatoes and onion. In a small bowl, combine French dressing, Splenda, chives, basil, dill weed, and celery seed. Drizzle dressing mixture evenly over tomato mixture. Mix gently just to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.

Each serving equals:
HE: 1 Vegetable, 16 Optional Calories
40 Calories, 0 gm Fat, 1gm Protein
9 gm Carbohydrate, 109 mg Sodium
17 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1 Vegetable

Printable Recipe TOMATILLO SOUP WITH CRUNCHY JICAMA
11/02/2004
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Tomatillo Soup with Crunchy Jicama

˝-1 lb. Tomatillos
1 poblano or jalapeno pepper, diced
2 cloves garlic, chopped
1 T. butter
2 T. fresh lime juice
ž tsp. Salt
˝ tsp. Ground cumin
1 tsp. Sugar
1 cup chicken stock
2 c. half-and-half
1 cup peeled, diced jicama

Remove husks from tomatillos. Cover tomatillos with water in a saucepan and bring to a boil; reduce heat and simmer 5-6 minutes or until tender. Drain.

Sauté onion, garlic and pepper in butter until softened. Place in food processor with the tomatillos, lime juice, salt, cumin and sugar. Process until smooth.

In a medium saucepan, heat half-and-half slowly (do not boil) with the chicken stock. Using a whisk, gradually add the tomatillo mixture to the warmed half-and-half mixture. Heat through but do not boil.

Pour into individual serving bows and sprinkle with diced jicama. Garnish with lime wedges, if desired. Serve immediately.

Serves 4-6.

Printable Recipe TUNA SPAGHETTI SALAD - JOANNA LUND
03/25/2004
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1 (6-ounce) can white tuna, packed in water, drained
1-1/2 cups cooked spaghetti, rinsed and drained
1/4 cup dill pickle relish
1/2 cup Kraft fat-free mayonnaise
1/8 teaspoon black pepper
1 teaspoon prepared yellow mustard
1/2 cup shredded carrots
1/2 cup frozen peas, thawed
1 hard-boiled egg, chopped

In a large bowl, combine tuna and spaghetti. Add pickle relish, mayonnaise, black pepper, and mustard. Mix gently to combine. Fold in carrots, peas, and egg. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

Serves 4 (1 cup) - Each serving equals:
HE: 1 Bread, 1 Protein, 1/4 Vegetable, 1/4 Slider
198 Calories, 2gm Fat, 16gm Protein, 29gm Carbohydrate,
551mg Sodium, 28mg Calcium, 2gm Fiber
Diabetic Exchanges: 2 Starch, 2 Meat

Printable Recipe TURKEY WALDORF SALAD - KIM KIRCHHERR
11/30/2004
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6 servings
Ingredients:

1/4 cup low-fat mayonnaise
1/2 cup Stonyfield Farm nonfat plain yogurt
1 tablespoons orange juice
2 teaspoons grated orange peel
3 cups roasted turkey meat, chopped
1 head romaine lettuce, chopped
1 grapefruit
1 firm but ripe Bosc pear, peeled, cored, diced
1 tart green apple, peeled, cored, diced
1 cup seedless grapes, halved
1/3 cup chopped dates
1/4 cup pine nuts, toasted
Salt and pepper to taste

Directions:
1. Mix mayonnaise, yogurt, orange juice and orange peel in small bowl. Dressing can be prepared 1 day ahead. Cover and refrigerate.
2. Using small sharp knife, cut off peel and white pith from grapefruit. Cut between membranes to release grapefruit segments and then cut segments in half. Place in bowl with chopped lettuce. Add turkey, diced pear, diced apple, halved grapes and chopped dates.
3. Add dressing to salad and toss until coated. Transfer salad to leaf-lined bowl. Sprinkle salad with pine nuts and serve.

Nutrition Facts
Calories 320; Calories from Fat 130; Total Fat 14g; Cholesterol 65mg; Total Carbohydrate 28g; Protein 22g; Calcium 8%; Fiber 4g

Adapted from www.stonyfield.com

Printable Recipe UNDER THE SEA TUNA CORN CHOWDER - JOANNA LUND
03/25/2004
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1/2 cup finely chopped onion
1 (10-3/4 ounce) can Healthy Request Cream of Celery Soup
1 (12-fluid ounce) can Carnation Evaporated Fat Free Milk
1/2 cup water
1 (6-ounce) can white tuna, packed in water, drained
1-1/2 cups frozen whole-kernel corn
3/4 cup diced cooked potatoes, rinsed and drained
1 (2.5 ounce) jar sliced mushrooms, undrained
1 teaspoon seafood seasoning

In a large saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Stir in celery soup, evaporated milk, and water. Add tuna, corn, potatoes, undrained mushrooms, and seafood seasoning. Mix well to combine. Lower heat and simmer for 6 to 8 minutes or until mixture is heated through, stirring occasionally.

Serves 4 (1-1/2 cups) - Each serving equals:
HE: 1 Bread, 3/4 Fat Free Milk, 3/4 Protein, 1/2 Vegetable,
1/2 Slider, 1 Optional Calorie
242 Calories, 2gm Fat, 21gm Protein, 35gm Carbohydrate,
559mg Sodium, 339mg Calcium, 2gm Fiber
Diabetic Exchanges: 1-1/2 Meat, 1-1/2 Starch, 1 Fat Free Milk, 1/2 Vegetable
HINT: I left peels on potatoes, but you can peel them if you want.

Printable Recipe WALDORF CHICKEN-RICE SALAD - JOANNA LUND
11/26/2004
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Serves 6 (3/4 cup)

1 cup (2 small) unpeeled, cored and diced Red Delicious apples
1 tablespoon lemon juice
1 cup cold cooked rice
1 cup (5 ounces) diced cooked chicken breast
1 cup diced celery
1 cup (6 ounces) seedless green grapes
1/4 cup (1 ounce) chopped walnuts
1/2 cup Kraft fat-free mayonnaise

In a large bowl, combine apples and lemon juice. Add rice, chicken, celery, grapes, walnuts, and mayonnaise. Mix gently to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.

HINTS: 1. 2/3 cup uncooked rice usually cooks to about 1 cup. 2. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals:
HE: 1 Protein, 2/3 Fruit, 1/3 Bread, 1/3 Vegetable
1/3 Fat, 13 Optional Calories
148 Calories, 4 gm Fat, 9 gm Protein
19 gm Carbohydrate, 299 mg Sodium
23 mg Calcium, 1 gm Fiber
DIABETIC: 1 Fruit, 1 Meat

Printable Recipe WALDORF CHICKEN-RICE SALAD - JOANNA LUND
12/24/2004
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Serves 6 (3/4 cup)

1 cup (2 small) unpeeled, cored and diced Red Delicious apples
1 tablespoon lemon juice
1 cup cold cooked rice
1 cup (5 ounces) diced cooked chicken breast
1 cup diced celery
1 cup (6 ounces) seedless green grapes
1/4 cup (1 ounce) chopped walnuts
1/2 cup Kraft fat-free mayonnaise

In a large bowl, combine apples and lemon juice. Add rice, chicken, celery, grapes, walnuts, and mayonnaise. Mix gently to combine. Cover and refrigerate for at least 15 minutes. Gently stir again just before serving.

HINTS: 1. 2/3 cup uncooked rice usually cooks to about 1 cup. 2. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

Each serving equals:
HE: 1 Protein, 2/3 Fruit, 1/3 Bread, 1/3 Vegetable
1/3 Fat, 13 Optional Calories
148 Calories, 4 gm Fat, 9 gm Protein
19 gm Carbohydrate, 299 mg Sodium
23 mg Calcium, 1 gm Fiber
DIABETIC: 1 Fruit, 1 Meat

Printable Recipe WALDORF SALAD W/CRANBERRIES AND PECANS IN BOSTON BIBB CUPS
11/23/2004
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Dressing:
3/4 cup mayonnaise
3/4 cup sour cream
1 teaspoon grated lemon peel
1 teaspoon fresh lemon juice
1/3 cup honey
1-2 tablespoons heavy cream

6 Honey Crisp apples (about 2-1/2 pounds), unpeeled, cored, cut into 1/2" pieces
1-1/2 cups chopped celery
3/4 cup dried cranberries
1/2 cup thinly sliced scallions (green onions)

2 cups watercress
1-1/2 cups pecans, toasted, chopped
2 heads of Boston Bibb (or Butter Lettuce) leaves, washed and separated

Mix dressing ingredients in medium bowl to blend. Refrigerate 15 minutes or until ready to assemble salad.

Toss apples, celery, cranberries, and onion in large bowl. Add lemon/honey mayonnaise and toss to coat. (Can be prepared up to 8 hours ahead at this point. Cover and refrigerate.)

Fold watercress and pecans into salad immediately before serving. Arrange 2 Boston Bibb (or Butter Lettuce) leaves on each plate. Spoon salad into center of leaves and serve.

Makes 10 servings.

Printable Recipe Z-HEART'S BANANA SALAD - JOANNA LUND
05/17/2004
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Serves 6 (2/3 cup)

1 (4-serving) package JELL-O sugar-free instant banana pudding mix
2 recipes JO's Evaporated Skim Milk
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1/2 cup Cool Whip Free
2 cups (2 medium) diced bananas
1/2 cup (1 ounce) miniature marshmallows

In a large bowl, combine dry pudding mix, JO's Evaporated Skim Milk, and undrained pineapple. Mix well using a wire whisk. Blend in Cool Whip Free. Add bananas and marshmallows. Mix gently to combine. Cover and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: To prevent bananas from turning brown, mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE: 1 Fruit, 1/3 Skim Milk, 1/4 Slider, 15 Optional Calories
140 Calories, 0 gm Fat, 3 gm Protein, 32 gm Carbohydrate, 274 mg Sodium, 101 mg Calcium, 1 gm Fiber
DIABETIC: 1 Fruit, 1 Starch/Carbohydrate

Printable Recipe ZESTY BLACK BEAN AND RICE SALAD - DONNA DOLAN
09/21/2004
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Salad Ingredients:
15 oz. can black beans, rinsed and drained
15 oz. can pinto beans, rinsed and drained
2 cups cooked Uncle Ben's instant brown rice
11 oz. can Mexican corn with red peppers, drained
4 oz. can chopped green chilies
1 medium red onion, chopped
1 cup chopped celery

Dressing Ingredients:
1 cup Just 2 Good Italian salad dressing
1/2 teaspoon cracked black pepper
1/2 teaspoon Lawry's garlic powder

Comgine salad ingredients in large bowl. Mix dressing ingredients until well blended. Add to salad and stir until coated. Chill.

Serves 12-14
Source: www.hy-vee.com

Calories 160
1.5 grams fat
32 grams carbs
4 grams fiber

VEGETABLES

Printable Recipe BOURBON SMASHED SWEET POTATOES - MIKE REEH
10/14/2004
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1 lb. sweet potatoes cooked til tender
2 tablespoons butter
2 tablespoons cream
1 tablespoon bourbon
Salt and pepper to taste

Cook potatoes until tender in salted water (about 1/2 hour). Drain and mash over a very low heat adding all ingredients listed. Keep warm until serving.

Printable Recipe CARROT MASHED POTATOES - KIM KIRCHHER
11/08/2004
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Makes 6 servings

Ingredients:
2 pounds potatoes, peeled and cut into chunks
1/3 cup fat free milk
1 cup carrots
1 1/2 cups plain low fat Stonyfield Farm Yogurt
Salt and pepper to taste

Directions:
1. Combine fresh parsley, chopped in a microwave-save dish, with potatoes and milk. Cover tightly and cook on high for about 8 minutes.
2. Add carrots and continue cooking for about 4 minutes, potatoes should be tender but not mushy.
3. When potatoes and carrots are done, remove from microwave. Add yogurt and mash. Season with salt and pepper. Garnish with parsley.

www.stonyfield.com

Printable Recipe GLAZED CARROTS
03/24/2004
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1 cup water
1 bag (16 oz) Hy-Vee Grand Selections frozen petite whole carrots
2 tablespoons margarine
1/4 cup packed brown sugar
1/4 teaspoon ground ginger

1. Bring water to boil over medium-high heat in medium-size saucepan. Add package of frozen carrots.

2. Bring the water rapidly to a second boil. Cover the pan and reduce heat.

3. Simmer carrots for 5 to 7 minutes, until crisp-tender. Drain water from carrots.

4. In same saucepan, cook and stir margarine, brown sugar and ginger over medium heat until bubbly; add carrots.

5. Cook 1 to 2 minutes over low heat, stirring occasionally, until carrots are covered with glaze and heated through.

6. Serves 6.

Daily Values: 330% vitamin A, 6% vitamin C, 4% calcium, 4% iron.

Nutrition information per serving:
Calories 100
Carbohydrate 16g
Cholesterol 5mg
Dietary Fiber 2g
Fat 4g
Protein 1g
Sodium 90mg
Sugar 13g

Printable Recipe HARVEST GREEN BEANS - JOANNA LUND
12/30/2004
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Serves 6 (1/2 cup)

1/2 cup finely chopped onion
2 tablespoons apple cider vinegar
2 tablespoons water
2 tablespoons Splenda Granular
1/8 teaspoon black pepper
3 tablespoon Oscar Mayer or Hormel Real Bacon Bits
2 (15-ounce) cans French-style green beans, rinsed and drained

In a large skillet sprayed with butter-flavored cooking spray, saute onion for 5 minutes. Stir in vinegar, water, Splenda, black pepper, and bacon bits. Add green beans. Mix well to combine. Lower heat and simmer for 6 to 8 minutes, stirring occasionally.

Each serving equals:
HE: 1-1/2 Vegetable, 15 Optional Calories
44 Calories, 1 gm Fat, 3 gm Protein
7 gm Carbohydrate, 381 mg Sodium
26 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 1-1/2 Vegetable

Printable Recipe HORSERADISH SMASHED POTATOES - MIKE REEH
10/28/2004
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1/2 pound cooked red potatoes, boiled until tender
1 tablespoon horseradish
Salt and pepper to taste
Parsley for color

Cook potatoes in salted water until skins burst. Remove water. Smash with all ingredients and leave a little chunky.

Serve potatoes on plate, place two chops next to on each side with Jack Daniels applesauce.

Printable Recipe NEW POTATOES IN ROASTED-GARLIC BUTTER W/BACON AND SAGE
11/23/2004
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8 large garlic cloves, peeled
3 tablespoons olive oil
3 tablespoons butter, room temperature
8 bacon slices, chopped
3 pounds small approx. 1" diameter red-skinned potatoes
1 tablespoon dried rubbed sage
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
Dash Cayenne pepper (optional)
Sour cream to garnish (optional)
Fresh sage sprigs (optional)

Preheat oven to 400 degrees. Combine garlic and oil in small ovenproof dish; cover tightly with foil. Bake until garlic is very tender, about 35 minutes. Cool slightly. Transfer garlic and oil to food processor; add butter and process until almost smooth. Transfer garlic butter to small bowl.

Saute bacon in heavy large skillet over medium heat until crisp. Using slotted spoon, transfer bacon to paper towels to drain. (Garlic butter and bacon can be made 1 day ahead. Cover separately and chill. Bring garlic butter to room temperature before using.)

Cut potatoes in half. Cook potatoes in large pot of boiling salted water until just tender, about 15 minutes. Drain. Cool slightly. Add garlic butter, bacon, ground coriander, salt, pepper, Cayenne (if desired) and dried sage and toss over medium-high heat until potatoes are heated through, about 6 minutes. Season to taste with additional salt and pepper, if desired.

To serve, transfer potatoes to bowl and garnish with a dollop of sour cream and fresh sage sprigs, if desired.

Makes 8 servings.

Printable Recipe POTATO CHEESE PUFFS - KIM KIRCHHER
11/08/2004
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Ingredients:
1/4 cup IDAHOANŽ Original Mashed Potatoes (dry flakes)
1-1/3 cups water
1/4 cup trans fat free margarine
1/2 teaspoon salt
3/4 cup flour
3 eggs, at room temperature
1 cup reduced fat Swiss cheese, coarsely grated
1/2 cup Parmesan cheese, grated

Directions:
1. Preheat oven to 375°F.
2. In a 3-quart saucepan, bring water, margarine, and salt to a boil. Remove from heat.
3. Mix dry potato flakes and flour and stir into saucepan. Return to medium heat and stir vigorously until dough forms a ball and leaves the sides of the pan.
4. Remove from heat; add eggs one at a time. Beat until the dough is glossy and stiff. (This step may be done in a food processor or with a mixer.) Stir in Swiss cheese.
5. Place dough by 1/4 cups on greased baking sheet, 2 inches apart. Sprinkle tops with Parmesan cheese and bake for about 30 minutes or until golden.

Adapted from www.idahoan.com

Printable Recipe SPAGHETTI SQUASH TOSS - DONNA DOLAN
09/14/2004
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All You Need:

1 medium spaghetti squash
1-1/2cup fresh broccoli florets, cut into bite-sized pieces
1cup fresh sliced mushrooms
2 tablespoons water
2 cups peeled & cubed zucchini
1 can (14.5 oz.) Hy-Vee Italian diced tomatoes, drained
1/2 teaspoon Hy-Vee salt
1/2 cup Hy-Vee lite Italian dressing
1/4 cup Hy-Vee shredded Parmesan cheese

All You Do:

1. Pierce squash 6-8 times with a sharp knife. Place on a microwave-safe plate; microwave on HIGH for 7 minutes. Turn squash; cook another 7 minutes.
2. Remove from microwave, cover with an inverted bowl and let stand 10 minutes.
3. Meanwhile, combine broccoli, mushrooms and water in a microwave-safe bowl. Cover and heat on HIGH for 2-3 minutes.
4. Add zucchini and cook 2 minutes. Let stand 5 minutes; drain.
5. In large mixing bowl, combine broccoli mixture, diced tomatoes, salt and Italian dressing.
6. Halve squash lengthwise; remove seeds. Using a fork, separate squash into strands. Stir into broccoli mixture. Top with Parmesan cheese.
7. Serves 12.
8. Daily Values: 10% vitamin A, 30% vitamin C, 10% calcium, 6% iron.

Nutrition information per serving:

Calories 70
Carbohydrate 12 g
Cholesterol 5 mg
Dietary Fiber 2 g
Fat 1.5 g
Protein 3 g
Sodium 480 mg

Mushroom Marinade:

All You Need:

1 cup Hy-Vee Grand white wine vinegar
1 teaspoon salt
1 teaspoon Hy-Vee black pepper
2 teaspoon Hy-Vee Dijon mustard
2 teaspoon Fresh chopped prepared garlic
1/4 cup sugar
1lb whole button & brown mushrooms

All You Do:

Blend first five ingredients. Add sugar to reduce the acid flavor. Place in a shallow dish or pan. Add mushrooms, toss and marinade for two-four hours.

Printable Recipe VEGETABLE BOUQUET
10/01/2004
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1 lb. Asparagus spears
1 lb. Short or medium-length carrots
ź c. rice wine vinegar
ź c. extra virgin olive oil
1 T. each of fresh herbs - tarragon or thyme and basil
1 clove garlic, minced
˝ tsp. Salt
˝ tsp. Freshly ground black pepper
Dash of cayenne pepper or red pepper flakes (or more, if desired)
2 T. Mirin, Japanese sweet rice wine
2 T. honey
ź c. sliced radishes

In a large skillet, blanch carrots and asparagus in about an inch of salted, boiling water for about 1 minute. Using tongs, immediately transfer vegetables into a bowl filled with ice water until completely chilled. Drain well and pat dry with paper towels. Place carrots and asparagus in a large ziplock bag.

Combine vinegar, oil, herbs, garlic, mirin, honey, salt and pepper with a whisk in a small bowl (or pour all into a screw-top jar and shake to combine) until well combined. Pour dressing into the bag and toss until vegetables are well coated. Seal bag and chill 2-4 hours, turning occasionally.

When ready to serve, stand carrots and asparagus up in a small vase or votive holder, or wine glass to form individual serving "bouquets". Slide sliced radishes down around the base of the vegetables. Top with sprigs of fresh herbs, if desired. Season with additional salt and pepper if desired. Makes 6-8 servings.

Note: Rice wine vinegar and Mirin are available at Super Target and Hy-Vee.