Easy Way to Slash Fats

Most of us eat too much fat. Your strategy should be to cut down the total amount of fats you eat, and when you do eat fats, choose those high in the unsaturates. A diet with 30 per cent or less of calories from total fat (and less than 10 per cent of calories from saturated fat ) would be healthier. Here are easy ways to cut fat, in the kitchen, at the dining table, at the grocer’s when eating out.

1. Switching from whole to skim milk can save you a load of fat, but it’s a taste you’ll need to adjust to gradually. Start off with a mix of whole and skim milk, and then gradually increase the proportion of skim to whole milk.
2. Opt for cheeses that have less fat. Cottage cheese has about the lowest amount of fat among cheeses are Cheddar and Camembert.
3. Chocolate is high is saturated fat, and the darker and more bitter the bar, the more fat is contains. Thus milk chocolate has more fat than bittersweet.
4. In most (though not all) conventional recipes, two egg whites can replace one egg.
5. You don’t have to eliminate red meat, or any meat for that matter from your diet. Lean trimmed beef is low in fat and supplies important amounts of minerals such as iron and zinc.
6. Modify recipes so you use smaller amounts and leaner cuts of meat and more of other ingredients like potatoes, rice, noodles, grains or vegetables.
7. To reduce the amount the oil you use in frying, get the pan and oil very hot before adding the food. The hotter the oil, the shorter the cooking time and the less fat absorbed by the food.
8. De-fat chicken stock before using it as a gravy base. (Easiest way: let the stock cool after cooking, strain to remove bones and vegetables, chill in refrigerator, then skim the fat)
   When stir-frying, substitute one tablespoon of oil with one teaspoon of oil combined with a rich–tasting but de-fatted broth. You’ll get a potent flavour and spare yourself a wok-load of fat calories.
9. Grill cook more than those barbecue staples- steaks and frankfurters. They can add that special smoky richness to fish, vegetables and fruits—with a minimum of fat.
10. Cool meat stews and soups before serving so you can skim fat off the top.
11. Bake fish rather than deep- frying it in batter. Fried fish fillets are about 65 percent fats; the same fish baked contains less than half that much fat
12. Don’t forget that most nuts and seeds derive between 70 to 95 percent of their calories from fat (the sole exception is the low-fat-chestnut).
13. Try baking or steaming, rather than frying or deep-frying, brinjal; this vegetable in particular absorbs oil like a sponge.
14. Eat at home as far as possible. It’s easier to make low fat choices in your own kitchen then at restaurants, fast-food outlets or sit down dinners.
    

Curry Recipes(3)

1. Fish Curry

Ingredients
800 gms pieces of (cod) fish boneless
2 tablespoons lemon juice
tsp turmeric, tsp. salt
1 onion chopped
1 green chilli chopped
1 garlic minced, cup cashewnuts
tsp. fennel seeds (saunf)
2 tablespoons coconut grated
2 tsps. Oil, tsp. cumin seeds (jeera)
tsp coriander, 2tsps cumin seeds power, cup water
3 tsps. Green coriander chopped
cup low fat curd

Method

• Mix turmeric power and a pinch of self to the lemon juice and rub it well all over the fish pieces. Leave them soaked in lemon juice for 15 minutes.
• Mix some water with onion, green chilli, cashewnuts , fennel seeds, and coconut and grind with together.
• Sauté cumin seeds in hot oil, and coconut paste. Fry for five minutes.
• Add curd, green chilli, cumin seeds, green coriander and salt. Fry for 2-3 minutes. Add water.
• Cook this mixture for 4-5 minutes. Stir all the time. Add fish and stir well. Cook the fish on low heat for 8-10 minutes till tender. Remove from heat and serve hot with vegetable pulao.

For 4 persons

2. Mushroom Curry

Ingredients
2 tbsps. Oil ,1/2tps. Cumin seed
tsp. whole black pepper
4 cardamoms,1/4 tsp tsp turmeric power, 1 onion chopped
1 tsp. cumin seeds powder
1 tsp. coriander,1/2 tsp. garam masala, 1 green chilli chopped
2 clove garlic chopped
1 piece ginger grated
400 gms. Tomato chopped
450 gms. Button mushrooms chopped
tsp tsp. salt, 1 bunch green coriander chopped

Method

• Heat oil in a thick bottomed sauce pan and fry cumin seeds, black pepper, cardamoms and turmeric power for 2-3 minutes. Add onion and fry till golden brown,
• Add cumin powder, coriander and garam masala power and fro for 2 minutes. Stir all the time.
• Add garlic, ginger, chilli power and fry for 2-3 minutes for more.
• Add tomatoes and salt and fry.
• Add mushrooms, Fry for 2 minutes. Reduced the heat and cook for 6-7 minutes.
  Put in a serving dish. Sprinkle the green coriander.

For 4 persons
Per person Calories:113 protein: 2.5 gm. Fat:0.88gm Carbodydrates:8.8 gm

3. Chicken Curry

Ingredients
350 gms Chicken pieces
400 gms tomatoes chopped
2 tbsps. Oil, tsp. fenugreek (methi) grains, tsp. nigella ( kalaunji )
2 onion chopped, ginger paste
1 tsp. coriander power
1 tsp. red chilli power
1 tsp. salt, 2 tbsps. Lamon juice
2 tbsps green coriander chopped , tsp. fresh red chilli chopped into square pieces
2 green chillies chopped
capsicum chopped

Methods

• Heat oil in a thick bottomed pan. Fry fenugreek and nigella. Add onion, garlic and ginger. Fry for 4-5 minutes
• Mix lemon juice, coriander powder, red chilli, salt and tomatoes and fry on medium heat for about three minutes.
• Add chicken pieces and fry for 5-7 minutes. Stir all the time.
• Add green coriander, green chilli. Cook for 8-10 minutes on reduced heat till chicken softens
• Sprinkle green coriander and serve hot.

For 4 persons

Per Individual Calories:214 protein: 2.2 gm. Fat:2.08gm Carbodydrates:11 gm

Low Calorie Desserts(2)

Honey Strawberry

Ingredients
red and ripe water melon (tarbooz)
musk melon (kharbooza)
2 cups fresh strawberry
1 tablespoon llamon juice
1 tbsp honey (shahad)
1 tbsp mint(Pudina)
Method

• Remove the seeds from tarbooz and kharbooza. Cut them with a scooper into round slices and put in a dish.
• Wash and wipe strawberries. Split them into heaves and put the same dish.
• Mix shahad (Honey) and 1 tbsp. of water with lemon juice. Blend well. Pour it over the fruits and mix well
• Sprinkle pudina (mint) and serve immediately.

For 4 persons

Per individual:- Calories:114 protein:0.07 gm Fiber:1.60gm Carbohydrates:26.50

Fruit Custard

Ingredients
2 tbsp sugar
2 tbsp water
3 eggs, 4 drops vanilla essence
8-10 tbsp sugar
1 cup milk without fat
2 bananas peeled and chopped
cup strawberry
cup blue berry
1 orange chopped
cup raspberry

Method

• Mix sugar with water and make thick syrup.
• Beat the eggs. Mix vanilla essence and sugar. Whisk thoroughly with a spoon. Mix milk and blend well together.
• Add the mixed milk to the syrup. Cook in the pre-headed oven at 180 degree C for 35-40 minutes.
• Stir occasionally.Cool and arrange the custard in a serving dish. Arrange fruits pieces and serve

For 6 persons

per individuals Calories: 194 Cholesterol:201.25 mgs Carbohydrates:32.90 gms fat:4.70 gms Unsaturated Fat:2.01 gms

NUTRITION SPECIAL_1

Some Fats Are Necessary To Maintain Good Health

According to many nutritional specialists, all fats should be avoided. This is a simplistic point of view, one that has led many people to follow an incomplete diet. There are, in fact, good fates and bad fats. And if you intend to lead a health lifestyle, you will need to distinguish between the two.
Certain fats, specifically fatty acids, are the major components of the human body’s cell membranes. Fatty acids are also used by the brain, inner ear, adrenal, glands and sex organs. In these very active body tissues, fatty acids are essential to maintenance of appropriately high levels of oxygen. Without them, you would quickly grow ill and die.

Your body also needs fat to supply it with energy: fat dishes out about nine calories of energy per gram. A fit, 75 kg man who has 15 percent of his body fat will carry 12 percent of his fat as an energy reserve, while the other three percent acts as insulation and cushioning for vital organs.
All food fats and food oils are composed of fatty acids. As the name implies, a fatty acid is part fat, part acid. Chemically speaking, it consists of a carbon chain with carbon and hydrogen atoms. Different fatty acids have chains of different lengths.
Short chain fatty acids- butyric acid in butter, for example – contain four carbons. Fish oils and the long chain fats that comprise most of the human brain have to 20 to 24 carbons.
The body has the ability to change the long chain fatty acids of more than 16 carbons into unsaturated form; it can also lengthen unsaturated fatty acids by inserting empty spaces known as double bonds. But there are two fatty acids that the body cannot produce organically: linoleic and linolenic acid, both of which belong to the long chain (18 carbons) variety. These two essential fatty acids must be provided through the food you eat.

Sources Of Essential Fats
The best source of essential fatty acids is flex, or linseed, oil. Other options include pumpkin seeds, walnuts and soybean. If you can’t locate these products, then opt for a true cold pressed soybeans or walnut oil. Make sure the walnuts are freshly cracked, or you may end up with rancid oil- light quickly destroyed the fragile essential fatty acids in the exposed nutmeats.
Another way to get your daily dose of essential fatty acids is by eating coldwater fish containing eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). The ideal sources of EPA and DHA are salmon, sardines and mackerel. Low fat fish offer insignificant amount of essential fats, while clams and oysters have too little fat to provide you with what your body needs, although they content.
If you don’t care for fish, your only reasonable option is to buy extra virgin olive oil. Though olive oil doesn’t contain enough of the essential fatty acids to take care of your daily requirements, it does offer large measures of a monounsaturated fatty acid called oleic acid. This major fatty acid is used in your cell membranes, in the walls of your arteries and in the oils produced by the skin glands.

Oil and Fats to Avoid:
While olive oil and other unsaturated fats offer both health benefits and delicious eating, saturated fats clog your arteries and do little to enhance the taste of food. Saturated fats are insoluble in water and stick together to form drops, which then dry into hard deposits, or plaque. Once inside the body these nasty plagues cling to cells, organs and arteries along with equally sticky cholesterol. Excessive intake of saturated fat is the major cause of degenerative cardiovascular disease—the fastest growing killer in India today.
Foods laden with saturated fats are palm kernel and coconut oils, beef, pork, lamb, eggs, milk, cheese and other whole fat dairy products. Try to avoid these foods as much as possible. The point is to be more careful about the way in which your food is prepared. Avoid fried meats. Remove all visible fat and skin from meat and poultry, and steer clear wieners and sausages.
Your best bet would be to stay away from all the processed oils. Processed oils are sanitized for a long shelf life, hence, they lack the most nutritionally important fats for your dies. Linoleic and linolenic acid, for example, are removed from linseed and other food oils to make them mote stable. Remember that unsaturated fats are more biologically active; this means that their unstable character will allow them to spoil if exposed to light, heat or oxygen.
Beware of oils, especially soybean that is supposedly cold pressed, meaning that they’ve been produced without the heat that kills the nutrients. If your cold pressed soybean oils is odourless, tasteless, clear and packed in a clear bottle then it’s probably nutritionally worthless. True clod press soybean oils has a strong smell and taste, and is never clear after filtering—is has a light or dark brown color. You will find this article with more details at here.

Cake Recipes(2)

Sauteed Goat Cheese Cakes
1 cup leeks, diced
1 lb. goat cheese
1 cup flour
1 cup bread crumbs
2 eggs, beaten with water
cup garlic, minced
1 tsp. salt
tsp. pepper
1 tsp. cayenne pepper

1. In large fry pan saute leek until soft. Empty into medium bowl. Add in goat cheese, at room temperature, garlic, salt, pepper and cayenne pepper. Mix well with hands. Make shapes the size of a flattened egg.
2. Dip goat cheese shape into flour, egg and bread crumbs. Fry on medium heat until golden brown.
3. Serve with salad.

English Muffin Crab Cakes
8 whole english muffins
2 6 oz. cans crabmeat
2 tbsp. mayonaise
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. salt
1/2 tsp. pepper
1 small onion, diced
1 16 oz. pkg. shredded meunster cheese

1. Split english muffins and bake on cookie sheet for 1015 minutes or until turning slightly brown.
2. In medium bowl combine remaining ingredients. Blend well.
3. Remove english muffins from oven and place spoonfuls of crabmeat mixture on top of muffins.
4. Bake for 15 minutes or until cheese is bubbly.
5. If you have extra mixture, place in small baking dish and bake for 10 minutes and serve with crackers.

Sauce Recipes (2)

Veal Chops in Mustard Sauce
Ingradients

• 1 tablespoon butter
• 4 thick, lean rib veal chops, each weighing approx 8oz
• 2 tablespoons softened butter
• 2 tablespoons wine vinegar
• 1 1/2 teaspoons Dijonstyle mustard
• 3 tablespoons heavy cream
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 tablespoons finely chopped fresh parsley

Melt the butter in a heavy, nonstick skillet. Add the chops to the skillet and cook them over medium heat for approx. 10 minutes on each side or till done. In a tiny saucepan, heat the next 7 ingredients together, stirring frequently. Do not boil the mixture. When the chops are cooked, remove them to a heated platter. Pour off any excess fat that may have accumulated in the skillet and add the mustard mixture to the pan. Heat over a low flame to combine the mustard mixture with the pan juices. Pour the sauce over the chops and garnish with parsley.

Flank Steak with Peanut Sauce

Ingradients
3 pound flank steak, trimmed of fat
1/4 teaspoon crushed red pepper
2 tablespoons soy sauce
1 tablespoon olive oil
2 teaspoons soy sauce
1/4 cup peanut butter, no sugar added
1/4 teaspoon garlic powder
1 tablespoon rice wine vinegar
1/4 teaspoon black pepper
Method
Preheat broiler. Place steak on rack set in broiler pan. Brush top side with the 1 tablespoon soy sauce. Season with black pepper; set aside.
In a small saucepan, stir together the red pepper, oil and garlic powder. Heat on medium for 1 minute. Add peanut butter, rice wine vinegar and the 1 teaspoon soy sauce with 1/2 cup water. Cook until smooth, stirring constantly, for 2 minutes. Keep sauce warm. Broil steak 3 inches from heat for about 7 minutes. Turn over, brushing with remaining soy sauce and seasoning with black pepper. Broil for 7 minutes more. More time will be needed if you want steak well done. Let stand for 5 minutes before slicing. To serve, slice thin across the grain. Serve sauce in a small bowl beside meat dish. Serve with peppered vegetables for a complete meal.
Yield: 8 servings
Per Serving: 419 Cal (51% from Fat, 47% from Protein, 2% from Carb); 49 g Protein; 23 g Tot Fat; 2 g Carb; 1 g Fiber; 16 mg Calcium; 5 mg Iron; 468 mg Sodium; 114 mg
Cholesterol

Low Fat Chicken Recipes

Chicken Florentine

• 1/2 pound fresh spinach, stems removed, washed
• 4 tablespoons butter
• 1 large onion, cut into rings
• 6 ounces mushrooms, sliced
• 1/3 cup dry white wine
• 1 tablespoon soy flour
• 1 cup sour cream
• 1 pinch garlic powder
• 4 ounces sharp Cheddar cheese, grated
• 2 boneless, skinless chicken breasts

Steam spinach until wilted; drain and chop. Melt 2 tablespoons of butter in large skillet and sauté onions until golden. Remove onions with slotted spoon, mix with spinach and place in buttered casserole. Add 1 tablespoon butter to skillet. Brown chicken and remove to warm plate. Sauté mushrooms in remaining butter and remove to plate with chicken. Add wine to pan and then stir in flour. Slowly add sour cream and stir until hot and thickened. Add chicken, mushrooms, and garlic powder. Place on spinach, sprinkle with cheese and bake uncovered at 350F for 20 to 30 minutes. Yield:

4 servings Per Serving: 390 Cal (77% from Fat, 13% from Protein, 10% from Carb); 12 g Protein; 33 g Tot Fat; 10 g Carb; 3 g Fiber; 367 mg Calcium; 2 mg Iron; 376 mg Sodium; 86 mg

Low fat chicken breast

Ingredients:

• 4 boneless-skinless chicken breasts
• 2 cups fresh plums, chopped
• ? cup brown sugar, firmly packed
• 2 tsp. fresh squeezed lemon juice
• 1 tsp. cornstarch
• 1 tsp. ginger
• 2 tbsp. soy sauce
• 1 tbsp. plum jelly
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. black pepper
• Parsley as a garnish (optional)

To Make:

Preheat the oven to 375. The glaze for this recipe may be made the day before you plan to make this dish. It just will need to be refrigerated. If you use fresh plums, they will need to have the pits removed before using.

You can use canned or frozen varieties of this fruit if you want to. In a medium sized mixing bowl, combine the plums, the plum jelly, cornstarch, and the soy sauce. If the mixture is too dry, add a little water.

Now gradually add the brown sugar while stirring. Next, add the lemon juice and ginger. Continue mixing. Lastly, add the garlic and onion powder, and the black pepper. Once this plum glaze has been mixed well, it is ready to use.

Place each chicken breast, one by one, into the mixing bowl and cover each it with the plum glaze. Do this for each chicken breast. Then put the chicken breasts in a baking pan. You can add one more spoonful of plum glaze to each chicken breast before putting them in the oven if you wish. Bake this dish on 375 for 25-30 minutes.

Remove the pan from the oven. Top each piece of chicken with parsley before serving.

Serves 4.

Diabetic Recipes

Diabetic Fruit Cookies

3 medium sized ripe bananas
1 1/2 cups coarsely chopped mixed dried fruits (such as dates, apricots and raisins)
1/3 cup peanut or safflower oil
1 teaspoon vanilla
1/8 teaspoon salt
1/2 cup chopped nuts (walnuts, almonds or pecans)
1 1/2 cup rolled oats
1/2 cup uncooked oat bran

Preheat oven to 350F. Grease 2 large cookie sheets. Mash bananas in large bowl until smooth (You should have about 11/2 cups). Stir in oil, vanilla and salt. Add oats, oat bran, mixed fruits and nuts; stir well to combine. Drop by rounded measuring tablespoonfuls onto prepared cookie sheets, about 1 inch apart. Flatten out slightly with back of spoon. Bake about 2025 minutes or until bottom and edges of cookies are lightly browned. Transfer cookies onto wire rack to cool completely. Store in refrigerator. Yield: 24 servings
105 calories per cookie, Protein 2 g , Fat 5 g , Carbohydrates 14 g , Sodium 14 g,
Cholesterol 0 mg.

Cherry Turnovers

8 frozen phyllo dough sheets, thawed
1/4 cup butter or margarine, melted
6 Tablespoons nosugaradded black cherry fruit spread
1 1/2 tablespoons cherry liqueur (optional)
1 egg
1 teaspoon cold water
Preheat oven to 400 degrees F. Lightly brush each phyllo sheet with butter; stack. Cut through all sheets to form six (5inch) squares. Combine fruit spread and cherry liqueur, if desired. Place 1 tablespoon fruit spread mixture in center of each pile of eight phyllo squares; brush edges of phyllo with butter. Fold edges over to form triangle; gently press edges together to seal. Place on ungreased cookie sheet. Beat together egg and water; brush over phyllo triangles. Bake 10 minutes or until golden brown. Cool on wire rack.
Serve warm or at room temperature.
Makes 6 turnovers
Serving size: One turnover
Yield: 6
Exchanges: 1 1/4 Starch/Bread, 1 3/4 Fat, 2/3 Fruit
Nutrition: 206 Calories, 4 g Protein, 28 g Carbo, 9 g Fat

Chicken Pasta Salad

1/2 cup fatfree mayonnaise
3 Tablespoons lowsodium soy sauce
2 Tablespoons sherry
1/8 teaspoon ground ginger
1/4 teaspoon. pepper
1 cup cooked spiral pasta, drained
2 cups cooked boneless skinless chicken breasts, cut into bitesized pieces
2 cups fresh snow peas, strings removed and blanched
2 green onions, sliced
1/2 cup water chestnuts, sliced
1/4 cup toasted almonds, for garnish
In a small bowl combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper. Set aside. In a separate bowl combine pasta chicken, snow peas, green onions, and water chestnuts and toss with dressing mix. Refrigerate overnight. Sprinkle with toasted almonds before serving.
Serving size: 1 cup
Yield: 1 salad
Exchanges: 1/2 Fat, 1 1/2 Meat, 1/2 Starch, 1/2 Vegetable
Nutrition: 132 Calories (22% from fat), 13.3 g Protein, 11.1 g Carbo, 3.2 g Fat

Chocolate Banana Mousse

1 ounce unsweetened chocolate
1 cup evaporated skim milk
3 tablespoons granulated sugar replacement
2 egg yolks
1/4 teaspoon salt
1 teaspoon vanilla extract
2 bananas, sliced
Combine chocolate, 1/4 cup of the milk and the sugar replacement in top of double
boiler. (Chill remaining milk in freezer.) Cook and stir over simmering water until chocolate melts. Pour amount of hot chocolate mixture over egg yolks and beat well. Pour egg mixture into chocolate mixture on top of double boiler. Stir in salt. Cook and stir over hot water until mixture thickens. Cool completely. Scrape cold or slightly frozen milk into mixing bowl and beat until very stiff. Fold chocolate
mixture into stiffly beaten milk. Fold in vanilla extract and banana slices. Spoon into mold, freezer tray or individual cups and freeze until firm.
Yields 8 servings.
Diabetic Exchange 1 serving: 1 bread, 1 fat Calories 1 serving: 69

Chocolate Cheesecake

11/2 cups graham cracker crumbs
1/3 cup butter, melted
3 packages (8 ounces each) reducedfat cream cheese, softened
1 cup plus 2 tablespoons sugar, divided
4 eggs
2 teaspoons vanilla extract, divided
1/4 cup unsweetened cocoa
1 container (16 ounces) reducedfat sour cream
Preheat the oven to 350 degrees F. In a medium bowl, combine the graham cracker
crumbs and butter; mix well. Press into a 10inch springform pan, covering the bottom and sides. Chill while preparing the filling.
In a large bowl, blend the cream cheese and 1 cup sugar with an electric beater. Add the eggs one at a time, beating well after each addition. Add 1 teaspoon vanilla and the cocoa; mix well, then pour into the chilled crust. Bake for 50 to 55 minutes, or until firm. Remove from the oven and let cool for 5 minutes. (Leave the oven on.)
In a medium bowl, with a spoon, mix the sour cream and the remaining 2 tablespoons sugar and 1 teaspoon vanilla until well combined. Spread over the top of the cheesecake and bake for 5 minutes. Let cool, then refrigerate overnight before serving.
Serving Size: 1 slice
Yield: 16 slices
Nutrition: 279 calories (156 from fat), 24g Carb, 1g Fiber, 9g Protein, 17g Fat (11g Saturated)
Exchanges: 11/2 Carbohydrate, 1 MediumFat Mat, 21/2 Fat

Cream Cheese and Jelly Cookies

3/4 cup margarine, softened
1 package (8 ounces) reducedfat cream cheese, softened
2 1/2 teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
2 cups allpurpose flour
1/4 teaspoon salt
1/4 cup black cherry or seedless raspberry spreadable fruit Beat margarine, cream cheese and Equal in medium bowl until fluffy; mix in flour and salt to form a soft dough. Cover and refrigerate until dough is firm, about 3 hours. Roll dough on lightly floured surface into circle 1/8 thick; cut into rounds with 3inch cutter.
Place rounded 1/4 teaspoon spreadable fruit in center of each round; fold rounds in halves and crimp edges firmly with tines of fork. Pierce tops of cookies with tip of sharp knife. Bake cookies on greased cookie sheets in preheated 350 degree F oven until lightly browned, about 10 minutes. Cool on wire racks. Makes about 3 dozen
Serving size: 1 cookie
Yield: 36
Exchanges: 1/2 Bread, 1 Fat
Nutrition: 80 Calories, 1 g Protein, 7 g Carbo, 5 g Fat

Fourth of July Cheesecake

3 cups vanilla wafer crumbs
4 Tablespoons margarine, metled
3 Tablespoons NutraSweet Spoonful
1 envelope (1/4 ounce) unflavored gelatin
1 cup skim milk
2 packages (8 ounces each) reduced fat cream cheese, softened
1 package (3 ounces) reduced fat cream cheese, softened
2 Tablespoons lemon juice
1 Tablespoon grated lemon rind
2 teaspoons vanilla
1/3 to 1/2 cup NutraSweet Spoonful
1 pint blueberries
2 pints raspberries
Mix crumbs, margarine and 3 Tablespoons NutraSweet Spoonful in medium bowl; pat evenly on bottom of jelly roll pan, 15 by 10 inches. Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over medium low heat, stirring constantly, until gelatin is dissolved. Cool to room temperature. Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemon juice and rind, vanilla and 1/3 to 1/2 cup NutraSweet Spoonful. Pour mixture over crust; refrigerate until set, 3 to 4 hours.
Before serving, decorate to look like an American flag, using blueberries for the stars and the raspberries for the stripes.
Serving size: 1 slice
Yield: 16 slices
Exchanges: 1 starch, 2 fat
Nutrition: 170 Calories, 5 g Protein, 16 g Carbo, 10 g Fat

Fresh Vegetable Pizza

2 (4ounce) fresh pizza bread shells olive oil vegetable spray
1/2 teaspoon garlic powder, or to taste
1/2 cup grated partskim mozzarella cheese
2 button mushrooms, thinly sliced
1 small yellow summer squash, 3 ounces, thinly sliced
1 plum tomato, 3 ounces, thinly sliced
1/2 green bell pepper, 3 ounces, chopped
2 tablespoons fresh basil chopped
1 tablespoon grated Parmesan cheese

Preheat oven to 450F. Place the pizza shells on a pizza stone or heavy nonstick
cookie sheet. Lightly coat shells with cooking spray and sprinkle each shell with
1/8 teaspoon of the garlic powder. Sprinkle each shell with 1/4 cup mozzarella cheese. Arrange the mushroom slices around the outside of the shell. Cover the shell with squash slices and then, tomato slices and bell pepper. Top with fresh basil, the remaining garlic powder, the remaining mozzarella cheese, and the Parmesan cheese. Coat again with cooking spray. Bake for 12 15 minutes until vegetables are cooked and cheeses have melted. Cut in half and serve immediately. Makes 4 servings.
Per serving: 260 calories (30% calories from fat), 6 g protein, 8 g total fat (2.6 g saturated fat),
36 g carbohydrates, 4 g dietary fiber, 9 mg cholesterol, 233 mg sodium
Diabetic exchanges: 2 1/2 carbohydrate (2 bread/starch, 1 vegetable), 1 fat

Fruit Kebabs with Lime Cream

1/2 cup low fat sour cream
1 1/2 tablespoons fresh lime juice sugar substitute equivalent of 1 tablespoon sugar
1/2 teaspoon grated lime zest
1/2 ripe honeydew melon, about 2 pounds, peeled, seeded, and cut into cubes
1 pound strawberries or blackberries, cleaned Combine the sour cream, lime juice, sugar substitute, and lime zest in a small bowl. Cover and refrigerate until ready to serve.
Alternate the fruit on four skewers. Arrange on a platter. Cover and refrigerate for up to an hour. To serve, spoon a puddle of the lime cream on a dessert plate. Top with a fruit skewer and serve.
Makes 4 servings.
Per serving: 134 calories (15% calories from fat), 3 g protein, 2 g total fat (1.5 g saturated fat), 29 g carbohydrates, 4 g dietary fiber, 10 mg cholesterol, 75 mg sodium Diabetic exchanges: 2 carbohydrate (fruit), 1/2 fat

Fruit Muffins

1 cup chopped dates
1/2 cup margarine
1/4 teaspoon salt
1/2 cup raisins
1/2 cup chopped prunes (dried)
1 cup water
2 eggs, beaten
1 teaspoon vanilla
1/2 cup chopped nuts
1 cup flour
1 teaspoon baking soda
Combine dates, raisins, prunes and water and bring to a boil for 5 minutes. Stir in margarine and salt while hot. Let cool. Add eggs, vanilla and nuts. Mix flour and soda together in a separate bowl. Add to wet mixture. Stir until just moist. Spoon into greased muffin tins. Bake in 350 degree F oven for 15 minutes.
Serving size: 1 muffin
Yield: 12
Exchanges: N/A
Nutrition: 148 Calories, 3 g Protein, 27 g Carbo, 4 g Fat

Fruit Roll Cookies

1 cup margarine, softened
8 ounce regular or reduced calorie cream cheese, softened
3 cup allpurpose flour
1/2 teasspoon salt
1 Tablespoon sugar
1 10 ounce jar allfruit preserves (no sugar added)
In a large mixing bowl, combine margarine and cream cheese; beat until
well blended. Lightly spoon flour into measuring cup; level off. With mixer on low, gradually add flour, sugar, and salt. Mix well. On a lightly floured surface, shape into a ball or log; cover with plastic wrap and refrigerate for one hour for easier handling.
Preheat oven to 350°F. Divide dough into three equal parts. On a floured surface, roll each section of dough into a rectangle approximately 8" x 14" Carefully spread about onethird of the jar of AllFruit. Roll up jelly roll style beginning with one of the longer sides. With a sharp knife, slice into 1/2" thick slices. Place cookies, flat side down, on a greased cookie sheet, about 1/2" apart. Bake 2530 minutes or until lightly golden. Cool on racks. Store in a tightly covered container.
Serving size: 1 cookie
Yield: 60 cookies
Nutrition: 68 calories, 6 g Carbohydrates, 4 g Fat, 1 g Protein

Fruity Sweet Potatoes

4 medium sweet potatoes, unpeeled
1 teaspoon lowfat margarine
1/4 cup unsweetened pineapple juice
2 tablespoons lowsodium chicken broth
1 tablespoon chopped pineapple
Pinch of cinnamon
Pinch of grated nutmeg
Pinch of allspice
Nonstick cooking spray
Preheat oven to 375 degrees F. Boil the potatoes in a pan until tender, about 30 minutes. Remove skins. In a large bowl, mash the pulp. Add the margarine, fruit juice and broth and whip until fluffy. Add the chopped pineapple and spices. Coat a 1quart baking dish with nonstick cooking spray. Transfer the potato mixture to the dish. Bake 30 minutes or until lightly browned.
Makes 8 servings.
Nutrition information per 2/3 cup serving: 116 calories; 0.7g fat (0.2g saturated fat; 5% of calories from fat); 0.1mg cholesterol; 23mg sodium; 26.1g carbohydrate; 2.7g fiber; 1.8g protein Exchange value: 1 1/2 starch Fruity Sweet Potatoes 14

Fudgy Brownies

6 Tablespoons margarine
4 ounces unsweetened chocolate
1/3 cup skim milk
1/3 cup apricot preserves with NutraSweet brand sweetener or apricot
spreadable fruit
1 egg yolk
1 teaspoon vanilla
1/2 cup allpurpose flour
10 3/4 teaspoons Equal Measure or
36 packets Equal sweetener or
1 1/2 cups Equal SpoonfulTM
1/2 teaspoon baking powder
1/8 teaspoon salt
3 egg whites
1/8 teaspoon cream of tartar
1/3 cup coarsely chopped walnuts (optional)
Heat margarine, chocolate, milk and apricot preserves in small saucepan, whisking frequently, until chocolate is almost melted. Remove from heat; whisk in egg yolk and vanilla; mix in combined flour, Equal, baking powder, and salt until smooth.
Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocalate mixture into egg whites; fold in walnuts if desired. Pour batter into greased 8inch square baking pan. Bake in preheated 350 degree F oven until brownies are firm to touch and
toothpick comes out clean, 18 to 20 minutes (do not overbake). Cool on wire rack. Server warm or at room temperature.
Makes 16 brownies.
Serving size: One Brownie
Yield: 16
Exchanges: 1/2 bread, 1 fat
Nutrition: 99 Calories, 2 g Protein, 9 g Carbo, 7 g Fat

Lemon Chicken and Rice

1 lb. boneless, skinless chicken breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
2 tablespoons butter or margarine
2 tablespoons cornstarch
1 (14 1/2 oz.) can chicken broth
2 tablespoons lemon juice
1/2 teaspoon salt, optional
1 1/2 cup uncooked instant rice
1 cup frozen peas
In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is no longer pink. In a bowl combine cornstarch, broth, lemon juice and salt if desired until smooth. Add to skillet and bring to a boil. Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat; cover and let stand for 5 minutes.
Serves 6.
Nutritional Analysis: One serving (prepared with reducedfat margarine and low sodium
chicken broth and w/o salt) equals: 235 calories, 156 mg sodium, 43 mg cholesterol,
27 gm carbohydrate, 20 gm protein, 5 gm fat
Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

Lemon Delight Squares Crust:

1/4 cup diet margarine
1 cup graham cracker crumbs
1/4 cup Splenda granular
Preheat oven to 350F. Melt the margarine and stir it into a mixture of the graham cracker crumbs and Splenda Granular. Press into an 8inch square pan. Bake for 10 minutes. Set aside to cool. Filling:
1/3 cup allpurpose flour
1 1/4 cup Splenda granular
2 tablespoons water
4 egg yolks
1/4 cup lemon juice or the juice of 2 lemons
2 tablespoons finely grated lemon rind
4 egg whites
1/2 teaspoon cream of tartar
Graham cracker crumbs
In a heavy saucepan or double boiler, combine the flour, second amount of Splenda Granular, water, egg yolks, lemon juice and grated lemon rind. With a wooden spoon, stir constantly over very low heat for about 5 minutes. Beat the egg whites for 30 seconds until frothy, then add the cream of tartar and beat for a
further 2 1/2 minutes. Fold the stiffly beaten egg whites into the lemon sauce and spread over the cooled crust. Sprinkle with graham cracker crumbs. Bake at 350F for approximately 15 minutes. Turn off the oven and leave the pan inside for a further 5 minutes or until the squares are set. Allow to cool; loosen the edges and slice.
Yields 16 squares.
1 square = 89 calories; 11.4g carbohydrate; 2.5g protein; 3.7g fat; 0.5g fiber; 71mg sodium

Oven Fried Drumsticks

1/4 cup allpurpose flour
1 egg
1/4 cup lowfat (1%) milk
1 cup coarsely crushed oventoasted corn cereal
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
8 chicken drumsticks, skin removed
Nonstick cooking spray Preheat the oven to 375 degrees F. Coat a rimmed baking sheet with nonstick cooking spray. Place the flour in a shallow dish. In a second shallow dish, beat the egg with the milk. In a third shallow dish, mix the crushed cereal with the seasonings. Dip the chicken in the flour, then into the egg mixture, then into the cereal mixture, coating evenly with each. Arrange the chicken on the baking sheet and coat with nonstick cooking spray.
Bake for 25 minutes, then turn the chicken and bake for 25 more minutes, or until no pink remains in the chicken and it turns golden.
Serving Size: 2 drumsticks
Yield: 8 (4 servings)
Nutrion: 247 calories (59 from fat), 17g Carb, 1g Fiber, 28g Protein, 7g Fat
Exchanges: 1 Starch, 3 Lean Meat

Peach Crumb Cobbler

2 cups fresh peaches, sliced
1/3 cup graham cracker crumbs
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
2 teaspoons lowcalorie margarine
Preheat oven to 350°F. Place the sliced peaches in the bottom of an 8x8x2inch baking pan. In a small mixing bowl, combine the graham cracker crumbs, cinnamon and nutmeg; mix well. Gradually blend in margarine and sprinkle mixture over peaches. Bake uncovered for 25 to 30 minutes. Remove from the oven and let cool slightly before serving.
Serving size: 1/2 cup
Yield: Four servings
Exchanges: 1 fruit
Nutrition: 74 Calories, 15g carbohydrates (2g fiber, 9g sugars), 1g protein, 2g fat
0mg cholesterol, 57 mg sodium

Peanut ButterCoconutRaisin Granola Bars

11/3 cups rolled oats
2/3 cup raisins
1/2 cup bran flakes
1/3 cup unsweetened coconut
3 tablespoons chocolate chips
2 tablespoons chopped pecans
1 teaspoon baking soda
1/4 cup peanut butter
1/4 cup brown sugar
3 tablespoons margarine or butter
3 tablespoons honey
1 teaspoon vanilla
Preheat oven to 350F. Spray a 9inch square pan with vegetable spray.
Put rolled oats, raisins, bran flakes, coconut, chocolate chips, pecans, and baking
soda in bowl. Combine until well mixed.
In small saucepan, whisk together peanut butter, brown sugar, margarine, honey and vanilla over medium heat for approximately 30 seconds or just until sugar dissolves and mixture is smooth. Pour over dry ingredients and stir to combine. Press into prepared pan and bake for 15 to 20 minutes or until browned. Let cool completely before cutting
into bars. Yield: 25 bars
Nutritional Information Per Serving (1 bar):
Calories: 97, Fat: 5 g, Carbohydrate: 13 g, Fiber: 1 g,
Protein: 2 g, Sodium: 77 mg, Cholesterol: 0 mg
Diabetic Exchanges: 1/2 Fruit, 1/2 Other Carbohydrate, 1 Fat

Special Chocolate Ice Cream

1 package (1.5 ounces) sugarfree instant chocolate pudding mix
6 packets artificial sweetener (equivalent to 1/4 cup sugar)
2 Tablespoons baking cocoa
1 teaspoon vanilla extract
4 cups evaporated milk
4 ounces light frozen whipped topping, thawed In a blender, combine the pudding mix, sweetener, cocoa, milk and vanilla; process on low until smooth. Fold in the whipped topping until smooth. Pour into a shallow 2quart freezer container. Cover and freeze for 30 minutes. Stir with a wire whisk; return to freezer until ready to serve. Makes 12 servings.
Serving size: 1/2 cup
Yield: 12
Exchanges: 1 nonfat milk, 1/2 starch, 1/2 fat
Nutrition: 140 Calories, 10g Protein, 20g Carbohydrate, 3g Fat

SpinachChicken Rollups

8 oz. pkg. nonfat cream cheese, softened
3 tablespoons chopped green onion
1 cups cooked chicken breast, cut in small chunks
2 tablespoons nonfat sour cream
1 teaspoon dried dill
4 (10 inch) lowfat flour tortillas
1 cups fresh spinach
Nonfat ranch salad dressing or salsa (not included in nutritional information)
Combine cream cheese, onion, chicken, sour cream and dill in medium bowl; mix until blended. Spread cup filling on each tortilla; place spinach leaves on top, leaving about inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hour before serving. Slice and serve with nonfat ranch dip or salsa.
Serves: 6
Nutrition per Serving Calories 120 Carb Choices : 1 Exchanges : 1 meat, 1 starch, 1 vegetable Fat 2 g Carbohydrates 15 g Protein 11 g Cholesterol 11 mg
Dietary Fiber 1 g Sodium 158 mg

SugarFree Raisin Bars

1 cup raisins
1/2 cup water
1/4 cup margarine
1 teaspoon ground cinnamon
1/4 teaspoon nutmeg
1 cup allpurpose flour
1 egg, lightly beaten
3/4 cup unsweetened applesauce
1 tablespoon sugar substitute
1 teaspoon baking soda
1/4 teaspoon vanilla extract
In a saucepan, over medium heat, cook the first 5 ingredients until margarine is melted; continue cooking for 3 minutes. Add all remaining ingredients. Spread into an 8inch square baking dish that has been sprayed with nonstick cooking
spray. Bake at 350F for 25 to 30 minutes or until lightly browned. Nutritional Analysis: One serving equals 92 calories, 97 mg sodium, 13 mg cholesterol,
15 gm carbohydrate, 2 gm protein, 2 gm fat, Diabetic Exch. 1 starch, 1/2 fat

Sugarless Apple Cookies

3/4 cup chopped dates
1/2 cup finely chopped peeled apple
1/2 cup raisins
1/2 cup water
1 cup plus 1 tablespoon allpurpose flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/2 teaspoon salt (optional)
2 eggs
1 teaspoon liquid sweetener In a large saucepan, combine dates, apples, raisins and water. Bring to a boil; reduce heat and simmer for 3 minutes. Remove from heat; cool. Combine flour, cinnamon, baking soda, and salt, if desired. Stir into apple mixture and mix well. Combine eggs and sweetener; add to batter. Drop by tablespoonsful onto a nonstick baking sheet. Bake at 350 degrees F for 10 to 12
minutes.
Yields 2 dozen.
Nutritional Analysis: One serving (prepared w/o added salt) equals: 54 calories, 24 mg sodium, 18 mg cholesterol, 18 gm carbohydrate, 1 gm protein, 1 gm fat
Diabetic Exchanges: 1/2 starch, 1/2 fruit

Summer Fruit Trifle

1 package (18.25 ounces) yellow cake mix
1 1/3 cups water
3 egg whites
2 cups sliced strawberries
2 to 3 Tablespoons NutraSweet Spoonful
Milk Custard (recipe below)
1 cup raspberries
2 nectarines or peaches, sliced
1 medium banana, sliced
1 pint blueberries
Light whipped topping
Make cake mix according to package directions, using water and egg whites; bake in a 13 by 9inch baking pan. Cool on wire rack. Cut half the cake into 1inch cubes (freeze or reserve remaining cake for another use). Process strawberries in blender or food processor until smooth; stir in NutraSweet Spoonful. Layer 1/3 of the cake cubes in bottom of 2quart glass serving bowl. Spoon 1/3 of the Milk Custard and strawberry puree over cake and top with 1/3 of the raspberries, nectarines, banana and blueberries. Repeat layers 2 times. Refrigerate at least 1 hour before serving. Garnish with whipped topping.
Makes 12 servings.
Serving size: 1/12 recipe
Yield: 12
Exchanges: 1/2 Skim Milk, 1 Starch, 1 Fruit
Nutrition: 175 Calories, 4 g Protein, 35 g Carbo, 3 g Fat

Milk Custard
1 cup skim milk
2 eggs
2 Tablespoons flour
1/4 teaspoon ground nutmeg
3 to 4 Tablespoons NutraSweet Spoonful
Heat milk just to boiling in small saucepan; remove from heat. Mix eggs and flour in small bowl. Stir in 1/4 cup hot milk into egg mixture; stir egg mixture into milk in saucepan. Cook over low heat, stirring constantly, until thickened. Cool until warm; stir in nutmeg

and NutraSweet Spoonful. Refrigerate until chilled.
Makes about 1 1/2 cups.

White Chocolate Orange Mousse

1 1/2 cups cold skim milk
1 package (4serving size) JELLO White Chocolate Flavor Fat Free Sugar Free
Instant Reduced Calorie Pudding & Pie Filling
2 cups thawed COOL WHIP LITE Whipped Topping
1/2 teaspoon grated orange peel
Pour cold milk in medium bowl. Add pudding mix. Beat with wire whisk 1 minute. Gently stir in whipped topping and orange peel. Spoon into dessert dishes. Refrigerate until ready to serve. Makes 6 servings.
Serving size: 1/6 recipe
Yield: 6
Exchanges: 1 Carbohydrate, 1/2 Fat
Nutrition: 90 Calories, 2g Protein, 13g Carbo [0g dietary fiber, 7g sugars, 3g Fat

Salad (18)

Couscous Salad
Ingredients
1 cup cooked couscous 1 tablespoon butter -1 red onion, chopped- 1 red bell pepper, chopped -1/3 cup chopped fresh parsley - 1/3 cup raisins- 1/3 cup toasted sliced almonds 1/2 cup canned chick peas, rinsed and drained- 1/2 cup creamy salad dressing -1/4 cup plain yogurt- 1 teaspoon ground cumin- salt and pepper to taste

Method
Place 1 teaspoon butter in a saucepan and melt over mediumlow heat. Add 1/2 cup couscous and stir until coated in butter. Add 1 cup water. Bring to boil, reduce heat to a simmer. Cover and cook until all water is absorbed. Season with salt and pepper, set aside to cool. In a salad bowl, combine the couscous, red onion, bell pepper, parsley, raisins, almonds and chick peas. Stir and mix well.
Whisk together the salad dressing, yogurt, cumin, salt and pepper. Pour the dressing over salad; stir until well blended, chill and serve.

Greek Salad
Ingredients
1 head iceburg lettuce 1 head romaine lettuce 1 lb. plum (roma) tomatoes
6 oz. greek or black olives, sliced 4 oz. sliced radishes 4 oz. feta cheese
2 oz. anchovies (optional) Dressing: 3 oz. olive oil 3 oz. fresh (preferred) lemon juice 1 teaspoon dried oregano 1 teaspoon black pepper 1 teaspoon salt 4 cloves garlic, minced

Method
Wash and cut lettuce into 1 1/2" pieces. Slice tomatoes in quarters. Combine lettuce, tomatoes, olives, and radishes in large bowl. Mix dressing ingredients together and then toss with vegetables. Pour out into a shallow serving bowl. Crumble feta cheese over all, and arrange anchovy fillets on top (if desired).

Chicken Pasta Salad
Ingredients
2 boneless chicken breasts 3/4 cup steak sauce 1 (12 ounce) package fussili or bowtie pasta 2 chicken bouillon cubes 1 medium Vidalia onion, diced 2 avocados, peeled and diced 1 cup halved cherry tomatoes 1 cup blue cheese or ranch salad dressing

Method
Marinate chicken breasts in steak sauce for 15 to 60 minutes. Grill until done and chop into bitesize pieces. In a large pot of boiling water, add the bouillon cubes and cook pasta until al dente. Drain and rinse under cold water. In a large bowl, combine chicken, pasta, onion, avocados and tomatoes. Add salad dressing, mix and refrigerate until chilled. Stir in additional salad dressing when ready to serve, if desired.

Lentil Salad
Ingredients
1 cup dried lentils 1 cup diced carrots1 cup diced red onions 2 cloves garlic, minced 1 bay leaf 1/2 teaspoon dried thyme 2 tablespoons lemon juice 1/2 cup diced celery 1/4 cup chopped fresh parsley 1 teaspoon salt 1/4 teaspoon ground black pepper 1/4 cup olive oil

Method
In a saucepan combine lentils, carrots, onion, garlic, bay leaf, and thyme. Add enough water to cover by 1 inch. Bring to boil, reduce heat and simmer uncovered for 15 to 20 minutes or until lentils are tender but not mushy. Drain lentils and vegetables and remove bay leaf. Add olive oil, lemon juice, celery, parsley, salt and pepper. Toss to mix and serve at room temperature.

Ham Salad with Hot Peanut Dressing
Ingredients
3/4 pound boneless ham 2 tablespoons vegetable oil 1/4 cup peanut butter
3 tablespoons fresh lime juice 1 tablespoon reducedsodium soy sauce
1 teaspoon ground ginger 1 clove garlic, minced 1 tablespoon sugar
1 medium cucumber, seeded and thinly sliced 1/2 red onion, thinly sliced
6 cups romaine or curly endive, torn 1 head radiccio or Boston lettuce

Method
Thinly slice ham and heat briefly in microwave or in skillet over medium heat. Set aside and keep warm. For dressing, combine vegetable oil, peanut butter, lime juice, soy sauce, ginger, garlic and sugar in a blender or food processor; blend well. Heat dressing in microwave in glass measuring cup or on stovetop in a small saucepan. Toss cucumber, red onion, romaine and endive together. Arrange salads on individual salad plates as follows: Line plates with radiccio or Boston lettuce, top with tossed vegetables, arrange ham slices atop and spoon over hot dressing.

Deli Potato Salad
Ingredients
6 to 10 potatoes, boiled, cooled and cut in chunks 3 hard boiled eggs, chopped 1/2 lb. salami, ham, or other favorite deli meat, cut in chunks
3 dill pickles, chopped 1 onion, chopped 2 apples, cored and chopped
3 tbsp. mayonnaise 3 tbsp. red wine vinegar salt and fresh ground pepper to taste paprika

Method
Mix potatoes, pickles, eggs, apple and onion in a large bowl. Fry salami lightly and drain off excess fat, cool. Stir salami, mayonnaise and seasoning into potato mixture. Chill for 2 hours before serving. Garnish with slivered red and green sweet peppers.

Mandarin Orange Salad
Ingredients
1/2 cup sour cream 1/4 cup mayonnaise 1/4 cup milk 1/2 to 1 teaspoon minced garlic 1/2 teaspoon Worcestershire sauce pinch sugar pinch ground white pepper cayenne pepper to taste 3 large heads butter lettuce torn, washed and dried 1 small Vidalia sweet onion, peeled and sliced into thin rings 1 (11 ounce) can mandarin oranges, drained 6 ounces fresh mushrooms, thinly sliced- salt and pepper to taste

Method
Prepare the dressing by whisking together the sour cream, mayonnaise, milk, garlic, Worcestershire sauce, sugar, white pepper and cayenne pepper. Store in an airtight container and refrigerate. Prepare the salad in a large bowl by combining the lettuce, onion, oranges and mushrooms. Add enough dressing to coat and toss. Sprinkle with salt and pepper and add croutons if desired.

Cucumber Salad
Ingredients
23 cucumbers, sliced
2 teaspoons salt
3 tablespoons cider vinegar
1 1/2 teaspoons sugar
1/4 teaspoon paprika
1/4 teaspoon white pepper
1/2 clove garlic, minced
4 fresh green onions, diced
1 cup thick sour cream
1/4 teaspoon paprika
Method
Slice cucumbers thinly into bowl; sprinkle with salt, mix. Set aside for 1 hour. Mix vinegar, water, sugar, paprika, white pepper and garlic, and set aside. Squeeze liquid from cucumber slices a few at a time, and place into bowl. Discard liquid. Add vinegar mixture, green onions, and sour cream. Mix and sprinkle additional
paprika over top. Chill for 12 hours.

Golden Corral's Seafood Salad
Ingredients
1 lb. imitation crab meat, shredded
1 cup diced celery
1/2 cup mayonnaise
1/4 cup sliced green onions (with the green too)
1 tablespoon lemon juice
3 hard boiled eggs, chopped.
Method
Mix all ingredients. Refrigerate for about an hour to allow flavors to blend. Serve either as a salad, on lettuce, or on split croissants.

Strawberry Salad
Ingredients
2 tablespoons sesame seeds
1 tablespoon poppy seeds
1/2 cup sugar
1/2 cup olive oil
1/4 cup white vinegar
1/4 teaspoon paprika
1/4 teaspoon Worcestershire sauce
1 tablespoon dried minced onion
1 (10 ounce) bag fresh spinach chopped, washed and dried
1 quart strawberries, sliced
1/4 cup toasted slivered almonds
Method
Whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce, and onion. Refrigerate until chilled. In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad; toss and refrigerate 1015 minutes before serving.

Spicy Pecan Salad
Ingredients
1 heart of romaine lettuce
red onion
1/8 cup crumbles blue cheese
2 oz. spicy pepper pecans (chopped)
4 teaspoons raspberry vinaigrette (per serving)
Toss romaine lettuce with raspberry vinaigrette and divide evenly on
salad plates. Slice red onion paperthin and layer to taste on top of
the greens. Sprinkle with blue cheese crumbles and spicy pepper
pecans to taste.
Spicy Pepper Pecans:
2 oz. or 1/2 cup of chopped pecans
3 teaspoons dark brown sugar
1/2 teaspoon cayenne pepper
Method
Rinse pecan pieces to dampen. Combine brown sugar and cayenne pepper in a small bowl. Mix in damp pecan pieces and toss until thoroughly coated. Spread evenly on cookie sheet then place in preheated 400F oven and cook 5 to 10 minutes or until brown sugar is thoroughly melted on pecans. Remove and let cool.

Rice Salad
Ingredients
3 cups cold cooked rice
1/2 cup cooked peas
1/2 cup cooked corn
1/2 cup raisins
1/2 cup red and green pepper, chopped
1/3 cup olive oil
6 slices bacon, cooked crisp and crumbled
Method
salt and fresh ground pepper to taste
Combine all ingredients in a bowl. Toss with olive oil and chill
overnight in refrigerator before serving. Garnish with orange
sections.

Zucchini Slaw
Ingredients
6 medium zucchini, grated (1 1/2 lbs)
2 teaspoons salt
1 large carrot, grated
1 sweet red pepper, julienned
1 red onion, thinly sliced
1 stalk celery, julienned
2 tablespoons each chopped fresh dill and parsley
Dressing:
3/4 cup mayonnaise
2 tablespoons Dijon mustard
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 tablespoon honey
1 teaspoon horseradish
1/4 teaspoon pepper
Method
Combine zucchini and salt; toss well. Place in colander; let stand for 30 minutes. Rinse under cold water; drain and squeeze out excess moisture. Place zucchini in bowl and add carrot, red pepper, onion and celery; toss well. Sprinkle with parsley and dill. Combine mayonnaise, mustard, vinegar, oil, honey, horseradish and pepper; stir into zucchini mixture. Taste and adjust seasoning if necessary.
Zucchini Slaw 20

Poached Chicken and Walnut Salad
Ingredients
2 whole chicken breasts (with skin on and bone in) 1 celery stalk 1 onion, sliced 6 peppercorns chicken broth 3 tbsp. extra virgin olive oil 3 tbsp. balsamic vinegar 1/4 cup walnuts

Method
mixed greens: watercress, arugula, red leaf lettuce, radicchio Place chicken breasts in pan or skillet. Add celery, onion and peppercorns. Add enough broth to cover chicken. Bring to a boil, then reduce heat to mediumlow. Cook until just tender, about 20 minutes. Cool chicken and remove skin. Pull chicken off bone
in strips. In a saucepan, combine olive oil, vinegar and walnuts. Cook
until somewhat thickened and liquid is reduced. Wash greens and tear into pieces. Place greens on four salad dishes, then arrange chicken on each plate of greens. Pour oilvinegar mixture on top.

Sugar Snap Salad
Ingredients
4 cups bibb (or butter) lettuce 4 cups sugar snap peas, string removed
3 tablespoons minced shallots 4 teaspoons sherry vinegar salt and black pepper, to taste 7 teaspoons extravirgin olive oil 1/2 cup roughly chopped fresh basil 3 tablespoons chopped Italian flat leaf parsley

Method
Wash and dry the lettuce and tear into bitesized pieces. Make the vinaigrette by combining the shallots, vinegar, salt, pepper and olive oil and set aside. Make an ice bath by filling a large bowl with ice and cold water and set that aside.In a large pot, blanch peas in boiling water for about 3 minutes, until peas are bright green and cooked but still crunchy. Immediately, drain the peas and plunge into the ice bath. Once the peas have cooled and stopped cooking remove them from
the ice bath. Remove excess water from peas by blotting with a paper towel. Up to this point, the salad can be made a day in advance, refrigerated as separate components. Use the lettuce to line the bottom of a serving dish and add peas, basil, and parsley to another bowl. Add vinaigrette and toss. Put this mixture on top of the lettuce and serve immediately.

Fruit Salad with Champagne Sauce
Ingredients
1 cup kiwi, peeled and cut into 1/4 inch cubes
1 cup figs, peeled and cut into 1/4 inch cubes
1 cup grapes, sliced in half
1 cup fresh strawberries, sliced in half
1 cup fresh raspberries
2 egg yolks
1/3 cup granulated sugar
1 cup Champagne
Method
Heat broiler to its highest setting. Divide the cut fruits into 4 soup plates, arranging them decoratively. Make sauce by combining egg yolks and sugar in
a mixing bowl. Whisk briskly until the yolks begin to turn a light lemony color. Add the Champagne a little bit at a time, whisking constantly until well blended.
Place the mixing bowl in a pot or pan and pour about 1 inch of water around it. Bring the water to a simmer and continue to whisk vigorously until the mixture becomes light and foamy. Once the mixture starts to thicken, remove the bowl from the heat. Do not overcook. Continue to whisk for 10 seconds. Pour equal amounts of sauce over each fruit salad. Place the plates under the broiler about 3 inches from the source of heat and allow them to cook just until they are lightly browned on the surface, rotating as needed. Serve immediately with remaining Champagne to accompany.

Mushroom Antipasto Pasta Salad
Ingredients
4 cups pasta, cold, cooked
2 cups white mushrooms, sliced
1 cup roasted red peppers, chopped
1 cup salami, cut into bitesize pieces
1 cup provolone cheese, cut into bitesize pieces
1 jar (6 ounces) marinated artichoke hearts, (with liquid)
1/4 cup Italian dressing
salt and pepper, to taste
1/2 cup chopped fresh basil
Method
To the pasta, add the mushrooms, peppers, salami, cheese, and artichoke hearts with liquid. Mix in Italian dressing; season with salt and ground black pepper to taste. Top with chopped basil. Allow flavors to blend for at least 30 minutes before serving.

Spicy Fruit Salad
Ingredients
1 16 ounce can of peaches
2 3 inch long cinnamon sticks
3/4 teaspoon of allspice
2 large navel oranges
2 large pink grapefruits
1 small pineapple
2 pints of strawberries
3 kiwi fruits
2 tablespoons of crystallized ginger root
Method
Drain syrup from the peaches into a small saucepan. Place peaches in a large bowl. Over mediumhigh heat, heat syrup, cinnamon, and ground allspice to boiling. Reduce heat to low; cover and simmer 10 minutes. Set syrup mixture aside to cool while preparing fruit. Grate peel from 1 orange, set aside. Cut peel from oranges and grapefruits. To catch juice, hold fruit over bowl with peaches and cut sections from oranges and grapefruits between membranes; drop sections into bowl. Cut peel and core from pineapple; cut fruit into 1/2 inch chunks. Add pineapple to fruit in bowl. Pour syrup mixture over fruit in bowl. Add grated orange peel; toss. Cover and refrigerate until ready to serve. Just before serving, hull strawberries; cut strawberries in half if large. Cut peel from kiwi. Slice each kiwi lengthwise into 6 wedges. Toss strawberries and kiwi with fruit mixture. Place in serving bowl and sprinkle with crystallized ginger.