Sweet and Sour Cauliflower
1 c. fresh cauliflower, bite size pieces
1 c. boiling water
1/2 tsp. salt
1 tbsp. brown sugar replacement
2 tsp. lemon juice
1 tsp. margarine
Place cauliflower, water and salt in saucepan. Cook over medium heat covered. Cook for 10 minutes or until just barely tender. Drain. Combine brown sugar replacement, lemon juice and margarine. Combine in custard cup over hot water. When blended, pour over cauliflower.
Pimento Dressing:
Combine pimento, vinegar and mustard. Add sweetener. Blend until smooth. Store in refrigerator and use as desired.
Makes 1 cup.
Sweet Potatoes A la Orange
2 lb. sweet potatoes, cooked or 2 lb. vacuum packed sweet potatoes
2 tbsp. margarine, melted
1/2 tsp. ground cinnamon
16 dried apricot halves
Fresh orange slices
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake at 425 degrees for about 15 minutes. Add orange slices and serve.
4 servings.
Exchanges: 1 bread, 1 fruit, 1 fat; calories: 185; carbohydrates: 23 gm; protein: 3 gm; fat: 7 gm; sodium: 79 mg.
Country Style Chili
1 lb. ground beef
3/4 c. chopped onion
1 (16 oz.) can kidney beans
1 pt. canned tomatoes (2 c.)
1 (8 oz.) can tomato sauce
1 (4 oz.) can mushrooms, stems and pieces
1 1/2 c. frozen mixed vegetables
1 tsp. chili powder
1 tsp. salt
1/4 tsp. paprika
1 1/4 c. cayenne pepper
Brown ground beef with fat; drain. Add kidney beans, canned tomatoes, tomato sauce, salt, chili powder, paprika, and cayenne pepper. Simmer 1/2 hour. While simmering, cook frozen mixed vegetables according to directions. Add mushrooms and cooked vegetables to chili and simmer for an additional 1/2 hour.
6 servings.
Exchanges: 1 starch, 1 bread, 2 lean meat and 2 vegetables; calories: 246; carbohydrates: 24 gm; protein 23 gm; fat 7 gm.
Sweetbreads and Mushrooms
1 lb. sweetbreads
3 c. water
1 tbsp. vinegar
2 tsp. salt (seasoned)
1 1/2 tbsp. butter
2/3 c. chopped green onion
2 c. sliced fresh mushrooms
1/8 tsp. thyme
1/2 c. sherry
Wash sweetbreads and soak in cold water for 20 minutes. Drain and add the 3 cups water, vinegar, and 1 teaspoon of the salt. Bring to a boil; cover and simmer for 20 minutes until tender. Let cool in liquid for 20 minutes. Drain; remove membranes and dice sweetbreads; set aside. Melt butter in non-stick skillet. add onion and saute for 5 minutes. Add mushrooms and saute 5 minutes longer. Sprinkle on remaining salt and thyme. Add sweetbreads and sherry. Cover and simmer until thoroughly heated. Serve immediately.
Makes 6 servings.
130 calories per serving.
Most commonly, what people ask me when they see this recipe, is what are sweetbreads? They are an organ meat, most often from calfs or lamb. If you have a butcher shop nearby, they should offer them. They are not often in supermarkets, at least in my area.
Thousand Island Dressing
Stir together:
2 c. plain yogurt
2 hard-cooked eggs, minced
Enough catsup to make a coral color
Variations: Add one or two envelopes of Equal if a sweeter dressing is desired. Use steak sauce if a sharper flavor suits you better.
Sweetly Poached Pears
6 med. ripe pears (about 2 lbs.)
5 c. white, unsweetened grape juice
1/4 c. fresh lemon juice
1 vanilla bean, split lengthwise
1 inch whole cinnamon stick
1/4 c. golden raisins
Peel pears, leaving stems on. In a medium size pan, heat juices, vanilla bean, and cinnamon stick to a simmer. Add pears. Simmer 25 to 30 minutes, uncovered, turning pears occasionally, until tender when pierced with a knife. Remove pears with a slotted spoon. Reduce syrup 30 to 35 minutes to 1 1/2 cups. Strain.
Stir in raisins and cool syrup to room temperature. Serve pears in small glass compote bowls. Spoon raisins and syrup over and around pears.
Serves 6.
Per serving: 187 calories, 48 gm carbohydrates, 1 gm protein, trace fat, 3 gm sodium.
Exchanges: 3 fruit. Cholesterol: 9 mg per serving.
Chocolate Cheesecake
margarine for pan
15 oz. part skim milk Ricotta cheese
1 1/2 c. (12 oz.) light cream cheese, softened
1 whole egg
2 egg whites
1 c. unsweetened apple juice concentrate
3 tbsp. unsweetened cocoa
1 tbsp. cornstarch
1 tbsp. sugar
1 tsp. vanilla extract
2 tsp. unsweetened cocoa (for topping)
Preheat oven to 350 degrees. Lightly grease bottom and sides of a 9 inch spring-form pan. Wrap outside of pan with aluminum foil. In the bowl of a food processor or blender, puree all ingredients until smooth. Do in 2 batches, if necessary.
With a rubber spatula, scrape mixture into prepared pan. Place on a baking sheet. Bake 45 minutes. Turn oven off. Leave in the oven with door closed for 1 hour. Remove and refrigerate. Before unmolding and serving, let stand at room temperature for 10 minutes. Sift 2 teaspoons unsweetened cocoa over the top.
Slice with a knife which has been warmed in hot water.
Serves 12.
Per serving: 167 calories, 16 gm carbohydrates, 8 gm protein, 8 gm fat, 220 mg sodium.
Exchanges: 1 fruit, 1 medium fat meat, 1/2 fat. Cholesterol: 50 mg per serving.
Thousand Island Dressing
4 oz. tomato juice
2 tbsp. vinegar
1/4 c. finely chopped green pepper
1 tsp. Worcestershire sauce
1/2 tsp. salt
1/2 tsp. dry mustard
Garlic salt to taste
3 tbsp. finely diced dill pickle
3 tbsp. finely diced pimento
2 tsp. finely minced parsley
1/4 tsp. liquid sugar substitute
Blend and store in refrigerator. Use as needed.
Tuna A la King
1 (3 oz.) can tuna
2 oz. skimmed milk
Salt and pepper
1/2 sm. can mushrooms (stems and pieces)
bread, toasted
Drain mushrooms and place into blender. Add milk and seasonings and puree'. Heat in saucepan with tuna. Pour over toast.
Topping for Squash and Pumpkin
1/2 c. crushed cereal flakes
1/4 c. coconut
1/4 c. chopped pecans
1/2 stick butter
Pour pie ingredients into large unbaked pie shell. Bake on bottom rack of oven at 350 degrees for 30 to 35 minutes.
For Pumpkin or Squash Topping:
Mix together and sprinkle on top of pie. Bake on top rack for last 10 minutes.
Coconut Surprises
3 oz. cream cheese
3/4 tsp. liquid artificial sweetener
1/4 tsp. grated orange rind
1/4 tsp. grated lemon rind
1 tsp. walnuts, chopped
1/4 c. unsweetened moist shredded coconut
Work cream cheese with spoon until light and fluffy. Thoroughly mix in sweetener along with grated fruit rinds and walnuts. Form into 12 balls about 1 inch in diameter. Roll in coconut and refrigerate.
Makes 12 cookies.
Garlic and Herb Scrambled Eggs
2 eggs
2 egg whites
2 tablespoons reduced fat milk
1 spring onion, finely chopped
black pepper
2 thick slices wholegrain toast
50g PHILADELPHIA* Spreadable Garlic & Herb Cream Cheese
- WHISK together the eggs, whites and milk until smooth. Pour into a hot non-stick frying pan. Cook over a medium low heat, stirring egg occasionally with a spatula until just set. Fold through half the spring onion and the pepper.
- SPREAD the toast with the Philly* and top with scrambled eggs and garnish with remaining spring onion.
Tacos
5 oz. raw ground veal (can also use lean beef)
1 tsp. chili powder
1 tsp. dehydrated onion
1/4 tsp. salt
1/4 tsp. onion powder
1/4 tsp. paprika
Dash Red Hot sauce
1 oz. bread (1 slice)
1/2 c. shredded lettuce
1 tbsp. pimento dressing
1 (7 oz.) jar pimento, drained
2 tbsp. vinegar
2 tbsp. prepared mustard
artificial sweetener equal to 4 tsp. sugar
Brown meat in Pam sprayed skillet. Add seasonings and cook 5 minutes. Remove meat from skillet. Toast bread lightly. Spread meat mixture over 1/2 of the slice. Fold and hold in place with toothpick. Combine lettuce and pimento dressing. Cover taco.
Makes 1 serving.
Tuna Casserole
1 (6 oz.) drained tuna
2 oz. grated cheese
1 egg
1 c. asparagus
2 ribs celery, chopped
Combine all ingredients. Bake in lightly greased pan at 350 degrees until dry.
Tuna Salad
2 oz. tuna, drained
2 tbsp. low-cal Thousand Island dressing
1 stalk celery, chopped
1 hard boiled egg
3 oz. cottage cheese
Mix all ingredients and serve on lettuce leaf or bread.
