Ingredients

Canola oil spray
1 1/2 C. unbleached all-purpose flour
1/2 C. whole-wheat or whole-wheat pastry flour
1/2 tsp. salt
4 tsp. baking powder
3-4 Tbs. sugar for the biscuits, plus more for the berries, according to taste
2 Tbs. butter, softened
4 Tbs. canola oil
1 C. fat-free (skim) milk
1 lb. fresh strawberries (see note)
1 pt. fresh blueberries or 2 C. frozen blueberries, thawed
1/4 C. orange juice
1 1/2 C. vanilla frozen yogurt, softened slightly (optional)
 
Directions

Preheat the oven to 425 degrees. Spray a nonstick cookie sheet with canola oil spray and set it aside. With a paring knife take the stems off of the strawberries and slice them into a bowl. Add the fresh blueberries and mix in the orange juice and sugar to taste. Set it aside for about 30-60 minutes. (If you’re using frozen blueberries that have been defrosted, stir them in at the end of this recipe, just before assembling the shortcakes.)

In a medium bowl, mix together the flour, salt, baking powder and sugar. Using a pastry blender or a fork, cut the butter and oil into the flour mixture until it resembles coarse bread crumbs. Add the milk all at once. Stir until the milk is mixed in and there are no lumps. Form 8 well- rounded biscuits.  Using a large spoon, scoop up a 1/4 C. of the dough and drop it onto the cookie sheet. (You may need to use a teaspoon to scrape the dough off the spoon.)

Bake the biscuits for 15-20 minutes. (Use a toothpick to test the centers).  When they are done, cool on a wire rack. Use a serrated knife to gently slice off the top third of each biscuit. (Add the defrosted frozen blueberries at this point.)Top the bottom half of the biscuit with some berries and juice. Lay the top third of the biscuit on top of the berries.
Top it with more berries and juice.  Place the remaining berries around each biscuit. Garnish each biscuit with frozen yogurt, if desired, and indulge.

Yield: 8 servings

Note: If you cannot find fresh strawberries, use frozen peaches that have been thawed or fresh mango slices.

Ingredients

1 small butternut squash
1 can fat free chicken broth or vegetable broth
1/2 C. yellow onion, finely diced
2 garlic cloves, minced
1/2 C. part skim milk ricotta cheese
1/3 C. fresh basil leaves, minced
Salt and pepper to taste
50-count pkg. wonton wrappers
3 Tbs. cornstarch, mixed with equal parts cold water
1/3 C. Parmesan cheese, grated
2 Tbs. Italian parsley
1/4 C. tomato, diced

Directions

Preheat oven to 425 degrees. Cut butternut squash in half, remove seeds and place cut sides down in a baking sheet sprayed with nonstick spray. Add 1/2 inch of water and bake uncovered for 30-40 minutes or until tender. Cool.

Pour 1/4 C. chicken broth in skillet and sauté onion and garlic. Transfer to a large bowl. Scoop out squash and place in the bowl with the onions. Add ricotta cheese, basil, salt and pepper and mash to a coarse paste.

For each ravioli, place a wonton wrapper on a lightly floured surface. Spoon filling, about the diameter of a 50-cent piece and about 1/4- inch thick, onto the center of the wrapper. Lightly wet the edges of the wonton with the cornstarch mixture. Lay a second wrapper over the filling and press the edges onto the bottom piece. Trim edges with ravioli cutter or knife.

Carefully place filled ravioli in a large pot of boiling water, one at a time and stirring very gently. Cook for about 4-5 minutes. Remove cooked ravioli with slotted spoon and place on plate. Drizzle with warmed chicken broth and top with Parmesan cheese, chopped tomato and parsley or use a prepared reduced fat tomato sauce.

Yield: 6 servings
Serving Size: 8 ravioli

Ingredients

1 tsp. soybean oil
2 cloves garlic, mashed
2 green onions, sliced with tops
1 tsp. fresh gingerroot, grated
1/2 C. carrots, thinly sliced
1 C. mushroom, thinly sliced
2 Tbs. miso (in ethnic foods section or Asian market)
1 Tbs. dry sherry
4 C. water

Directions

Heat oil in medium saucepan over medium heat. Add garlic and onions and sauté until soft. Add fresh gingerroot, carrots and mushrooms. Cook and additional 5-10 minutes or until vegetables are crisp-tender. Dissolve miso in 1/4-C. water and add to vegetables. Add remaining water and sherry and heat through.

Yield: 6 servings

Ingredients

1 lb. medium shrimp, peeled and deveined
Salt and coarsely ground pepper to taste
12 oz. linguine
1 Tbs. extra virgin olive oil
4 cloves garlic, minced
5 ripe tomatoes, coarsely chopped
1/2 C. brine packed black olives, pitted and coarsely chopped
1/2 C. freshly grated parmesan cheese

Directions
 
Thread shrimp onto skewers and sprinkle with salt and pepper to taste. Grill over a medium hot fire until just opaque throughout, about 3-4 minutes per side. Remove from skewers and cut each shrimp into 3 pieces; set aside. Meanwhile, cook linguine as directed on package. Heat oil in a large skillet over medium heat and add garlic. Cook just until garlic begins to brown, then add tomatoes, black olives, and shrimp. Mix in basil and season with salt and pepper to taste. Serve over cooked linguine and top with Parmesan cheese.

Ingredients

1 1/2 C. uncooked brown rice
3 C. water
2/3 C. orange juice
2 Tbs. vegetable oil
2 Tbs. balsamic vinegar
2 Tbs. honey
2 tsp. orange zest
1/2 tsp. salt
1 1/2 C. spinach leaves, packed
2 large oranges, peeled, sectioned, and cut into bite-size pieces
1/3 C. slivered red onion

Directions

In a large saucepan combine rice and water. Cook over high heat until mixture boils. Reduce heat to low, cover and cook for 45-60 minutes or until rice has absorbed all liquid. Meanwhile, in a small bowl whisk the orange juice, oil, balsamic vinegar, honey, orange zest and salt. Pour dressing over hot cooked rice and mix well. Cover and chill until cold. Just before serving stir the spinach leaves, oranges and onion into the rice mixture.

Yield: 4 servings

Ingredients

3/4 C. warm water
1 1/2 tsp. sugar
1 tsp. active dry yeast
1 Tbs. extra virgin olive oil
1 tsp. salt
1 tsp. dried rosemary
1 tsp. dried basil
1 C. all purpose flour
1 C. whole wheat flour

Directions

Pour water into large bowl. Dissolve sugar and yeast in water and let stand 10 minutes (should be bubbly). Stir in oil, salt, rosemary and basil. Add flours, 1/2 C. at a time, stirring until dough begins to pull away and form a ball.

Turn dough onto a lightly floured surface and knead for 5 minutes or until dough is smooth and elastic, adding flour as needed. Spray a bowl with cooking spray, place dough in bowl and turn so that all sides are coated. Cover with a towel and let rise in a warm dry place for 1 hour (or until doubled).

Turn dough onto lightly floured surface and knead 1 minute. Divide into 3 balls and roll each into a 6-inch circle. Use your fingers to put “dimples” into surface of dough. Place on a baking sheet sprayed with cooking spray, cover and let rise for 30 minutes.

Preheat oven to 400 degrees. Spray tops of dough with cooking spray and bake about 13 minutes or until golden brown. Remove from oven and slice each foccacia into 8 wedges. Serve with soup, salad or as an appetizer with a dip.

Yield: 8 servings (3 wedges per serving)

Ingredients

1/4 C. sesame seeds
1/2 C. olive oil
3 Tbs. red wine vinegar
1 Tbs. soy sauce
1 clove garlic, minced
1 tsp. Dijon mustard
1/2 tsp. sugar
1/3 tsp. pepper
4 C. lightly packed torn salad greens
1 1/2 C. fresh mushrooms
1 can (14 oz.) artichoke hearts, drained
1 medium avocado, cut in chunks
1 medium tomato, cut in thin wedges
1/2 C. alfalfa sprouts, or more to taste
1/4 C. sliced green onions

Directions

In a small skillet over medium-high heat, stir sesame seeds for 3 to 4 minutes, or until golden brown; set aside. In a small bowl, combine the oil, vinegar, soy sauce, garlic, mustard, sugar and pepper until well blended.  Stir in toasted sesame seeds.  Cover the dressing and set aside for 30 minutes to develop the flavor. In a large salad bowl, combine the salad greens, mushrooms, artichoke hearts, avocado, tomato, sprouts and green onions; toss lightly. Stir dressing just before serving; and pass separately.

Yield:  4 servings

Ingredients

1/2 C. all-purpose flour
1-1/4 C. whole-wheat flour
1/2 C. light rye flour (rye flour can be found in health food stores)
1/2 C. sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/4 tsp. ground cinnamon
1/2 C. (1 stick) cold butter, cut into pea-size bits
2 Tbs. honey
2 Tbs. molasses
1/4 C. cold water
1 tsp. vanilla extract

Directions

In a food processor or the bowl of an electric mixer, mix together the flours, sugar, baking powder, baking soda, salt, and cinnamon. Add the cold butter and mix or process until the mixture resembles coarse meal. Add the honey, molasses, water, and vanilla. Mix until the dough comes together in a ball. Between 2 sheets of waxed paper or plastic wrap, roll the dough 1/2-inch thick. Chill for 1 hour, until firm. Set a rack in the middle of the oven and preheat to 350 degrees F. Lightly flour the dough and roll 1/8-inch thick. With a sharp knife or cookie cutter, cut into 2-inch squares. Arrange the crackers on nonstick or parchment lined cookie sheets. With a fork, prick several holes in each cracker. Bake for 15 minutes, until lightly browned at the edges. Remove from the oven and let cool in the pan.

This healthy lasagna recipe has two versions: one when you’re in a hurry and a more complex one with many more great tastes.

Ingredients

1 pkg. no-bake lasagna noodles or fresh noodles

In a hurry sauce:
2 jars (26 oz. each) marinara sauce
1/2 tsp. sugar per jar

Slow version sauce:
1 Tbs. olive oil
1 small white onion, finely chopped
1 C. (4 to 5 oz.) brown or baby Portobello mushrooms, sliced
3 cloves garlic, peeled and minced
1/4 C. red bell pepper, finely chopped
4 cans (14 oz. each) diced stewed tomatoes (preferably Italian-style)
3 Tbs tomato paste
Sea salt, to taste
Black pepper, to taste
1/2 tsp sugar
1 tsp dried cilantro leaves or parsley flakes
1 tsp dried oregano leaves or 1 Tbs fresh minced
1-1/2 tsp dried basil leaves or 1-1/2 Tbs fresh chopped

Lasagna layers:
14 oz. small curd cottage cheese (low-fat works best)
2 C. cooked chicken, diced or shredded
2 C. shredded mozzarella cheese (or similar favorite)
1 C. fresh or frozen chopped spinach
3/4 C. brown mushrooms, sliced or chopped (uncooked)
1/4 C. Parmesan cheese (top layer only)

Directions

Sauce (in a hurry version): No heating required. Simply stir in the sugar and proceed to Final Preparation below. Sauce (slow version): Using a 3-quart saucepan or chef’s pan, heat the oil to medium heat and sauté the onion, garlic, red bell pepper, and mushrooms 3 to 5 minutes until soft. Add tomatoes, tomato paste, sea salt, sugar and spices. Increase heat and bring to a simmer. Add chicken and adjust heat to continue simmering. Loosely cover and stir occasionally until ready to use. Final Preparation (both versions): Preheat oven to 425 degrees F. Place a few spoonfuls of sauce in bottom of baking dish to coat bottom. Begin layering noodles (uncooked), sauce, cottage cheese, spinach, mushrooms, chicken (if not already in sauce) and shredded cheese to create the lasagna. Be careful to distribute ingredients evenly, including corners. Frozen spinach need not be thawed if it can be separated. Otherwise, thaw in microwave. At final layer, top only with sauce (leave no pasta exposed) and garnish with shredded Parmesan. Reserve some sauce, if desired, to spoon over lasagna when serving. Cover loosely with foil. Bake 30 minutes at 425 degrees F. then reduce oven temperature to 375 degrees F. Bake 20 to 30 minutes more, or until lasagna is thoroughly heated and bubbly. Remove pan from oven and let stand at least 10 to 15 minutes prior to slicing to help keep lasagna layers intact when serving. Spoon reserved sauce over lasagna pieces, if desired. Note: Any lasagna noodles will work fine. “No-bake” noodles are a bit thinner and lighter, but are not a requirement. A deep loaf pan that can accommodate at least three layers is ideal, or make two small pans and freeze one.

Yield: 6 to 8 servings

Ingredients

3 C. water
1 C. uncooked barley
1 Tbs. low-sodium beef bouillon granules
1-3/4 C. zucchini cut in 1/4-inch slices (about 2 small)
1 C. sliced celery (about 2 medium stalks)
1/4 C. chopped onion (about 1 small)
1 C. sliced mushrooms (about 3 oz.)
2 tsp. chopped fresh basil or 3/4 tsp. dried basil leaves
2 Tbs. margarine
1 jar (2 oz.) diced pimientos, drained
1 Tbs. lemon juice

Directions

Heat water, barley, and bouillon granules to boiling in 3-quart saucepan; reduce heat. Cover and simmer about 1 hour, or until barley is tender and all liquid is absorbed. Cook zucchini, celery, onion, mushrooms, and basil in margarine in 10-inch non-stick skillet about 10 minutes, stirring frequently, until the celery is crisp-tender. Stir in barley and the pimientos. Cook over medium heat about 5 minutes, stirring occasionally, until barley is hot. Stir in lemon juice.

Eggplant Mozzarella

This healthier version of the vegetarian classic features low-fat mozzarella and cottage cheese.

Ingredients

1/2 C. chopped green onion
1/2 C. sliced mushrooms
1/4 C. water
2 C. spaghetti sauce
1/2 tsp. salt
1 small eggplant. peeled and sliced
1 egg white, slightly beaten
1 Tbs. water
1/2 C. all-purpose flour
1 tsp. olive oil
1 C. low-fat cottage cheese
1 C. shredded low-fat mozzarella cheese (4 oz.)

Directions

Preheat oven to 350 degrees F. In a large saucepan over low heat, cook green onion and mushrooms in 1/4 C. water, until tender. Add spaghetti sauce; bring to a boil. Reduce heat; simmer 20 to 25 minutes. Sprinkle salt over sliced eggplant; set aside to drain about 10 minutes. In a shallow bowl, beat egg white and water together. Dip eggplant in egg mixture, then into flour. In a large non-stick skillet, heat a few drops of oil over medium heat. Add eggplant slices and cook until browned, turning once; drain on paper towel. Continue until all slices are cooked. In a 13 x 9-inch casserole, spread about 1/2 C. sauce. Add a layer of eggplant, top with 1/2 C. cottage cheese and more sauce. Repeat until all ingredients are used, ending with sauce. Sprinkle with mozzarella cheese. Bake uncovered 30 minutes. Let stand 5 minutes before serving.

Yield: 9 servings

Ingredients

2 lbs. round steak, cut 3/4-inch thick Salt, to taste
1 Tbs. pepper
2 Tbs. garlic powder
4 Tbs. soy flour
1/2 C. celery, chopped
1/2 C. onion, chopped
1 C. hot bouillon or beef broth

Directions

Cut the steak into portion-size pieces. Salt each piece and lb. with
a meat mallet. Sprinkle the pepper and garlic salt on both sides. Put the flour in a paper bag; add the steak and shake 2 pieces at a time. Reserve the remaining flour. Sear the steaks and place in a shallow roasting pan. Cover with the celery, onions, and bouillon or beef broth. Seal tightly with foil. Bake at 300-degrees for 2 hours. Place on a platter. For a gravy: Combine the remaining soy flour with a little cold water, blend into the pan juices, simmer, stirring constantly for 5 minutes. Pour over the steak and serve.
 

Ingredients

2 Tbs. (30 ml) olive oil
4-6 cloves garlic, finely chopped
1-2 red bell peppers (capsicums), cored, seeded, and cut into thin strips
1-2 green bell peppers (capsicums), cored, seeded, and cut into thin strips
1 medium onion, halved and cut into thin slices 1/2 tsp (2 ml) hot sauce, or to taste Salt and freshly ground pepper to taste
1 lb. (450 g) bay or sea scallops
2 Tbs. (30 ml) capers
Cooked white rice (optional)

Directions

Heat the oil in a skillet over high heat and sauté the garlic for about 30 seconds. Add the peppers, onion, hot sauce, salt, and pepper and sauté over very high heat until the vegetables are crisp-tender, 3 to 5 minutes. Add the scallops and capers and cook just until the scallops are opaque and firm to the touch, 2 to 3 minutes - do not over cook.
Serve over cooked white rice if desired.

Serves 4 to 6.

Healthy Chicken and Pasta

You’ll love how good eating healthy tastes with Italian recipes like this one.

Ingredients

8 oz. Fresh pasta shells, or 6 oz. Dry pasta shells
1 1/4 lb. Fresh spinach
1 lb. Chicken breast; boneless, skinless, grilled, cut 1″ cubes
4 medium Cloves garlic, chop fine
1 tsp. Olive oil, or Vegetable spray
1 C. Chicken broth
1/2 tsp. Nutmeg or mace
Salt and pepper
1/2 C. Parmesan, grate

Directions

Cook the spinach in the broth until tender. Drain and reserve broth. Mash out excess liquid. Cook pasta. Preheat a sauté pan or heavy skillet over medium heat, add the oil or vegetable spray and sauté the garlic, stirring constantly, until it is white. Don’t allow it to brown. Add the spinach and nutmeg or mace, salt and pepper. Add the chicken pieces to the spinach, stir and turn and add a small amount of the reserved cooking broth. Stir and turn the spinach until it is hot, adding broth as necessary. Remove pasta and immediately drain. Add the shells into the spinach mixture and blend well. Serve immediately with Parmesan.

Serves 4.

Ingredients 

1  can (6 oz.) tuna packed in water, drained 
1  medium carrot, chopped 
1  rib celery, chopped 
1/2  C. reduced-fat Monterey Jack cheese cubes (1/4 inch) 
1/4  C. frozen green peas, thawed and drained 
1/4  tsp. dried parsley flakes 
1/3  C. reduced-fat Italian salad dressing 
Lettuce, Tomato slices 
2  rounds pita bread, cut into halves 

Directions

Place tuna in large bowl; break into chunks. Add carrot, celery, cheese, peas and parsley; toss to blend. Pour dressing over tuna mixture; toss lightly to coat. Place one piece lettuce and one tomato slice into each pita half. Divide tuna salad evenly among pita halves.

Ingredients

Mix together and blend with fork:
1 pt. low fat plain Yogurt
1 unpeeled cucumber, chopped fine
1 clove garlic, crushed
1/2 C. Olive oil
Juice of 1/2 lemon
1 tsp. Salt
Parsley and Feta cheese for topping

Directions

Mix together all ingredients and blend with a fork. Refrigerate until ready to use. Customarily served with pita or Greek bread. 

Ingredients

2 C. wheat gluten flour
3 tsp. baking powder
1 tsp. salt
1/4 C. shortening
3/8 C. cream
3/8 C. water

Directions

Preheat oven to 450 degrees. Combine cream and water to make 3/4 C. “milk” substitute. Mix flour, salt and baking powder. Cut in shortening thoroughly to resemble “meal”. Stir in almost all of the “milk”. If dough is not pliable, add just enough milk to make a puffy, easy to roll dough. Make a ball of dough and place on lightly floured surface. Knead 20-25 times or about one half minute. Roll out dough to about one half inch thickness. (Note, it takes a little more effort since gluten is a “binder” - just roll harder). Cut with a floured cutter (a glass rim will work fine) and place on an ungreased baking sheet. Bake 10-12 minutes or until golden brown.

Makes 16 biscuits. 3.5 carbs per biscuit.

Ingredients

3/4 C. almond flour
2 tsp. oat flour
2/3 C. canned pumpkin
2 eggs
1/4 C. sweet almond oil (or other vegetable oil)
2 tsp. Brown Sugar Twin®
3/4 C. Splenda®
1/2 tsp. baking powder
1/2 tsp. salt
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. ground cloves
1/4 tsp. ginger
1 tsp. vanilla extract
1/2 C. chopped walnuts or pecans

Directions

Preheat oven to 350 degrees. In bowl beat eggs with Brown Sugar Twin. Add vanilla extract and canned pumpkin, mixing well after each. Set aside. In a separate bowl, mix almond flour, baking powder, oat flour, salt, Splenda, and spices till well mixed. Pour egg/pumpkin mixture into dry ingredients and be careful to mix extremely well. Pockets of unmixed batter will result in dry, lumpy bubbles in the finished bars. Add chopped nuts and mix again to distribute well. Pour into baking dish that’s been greased with butter or PAM. For thin bars, use a 12″x8″ pan; for thicker bars, an 8″x8″ does nicely. Pyrex dishes bake these bars more effectively than metal baking pans, so if you use metal, watch your bars more closely. Bake at 350 degrees for 25-30 minutes for rectangular pan, and 30-40 minutes for square pan. Cool in pan for 5-10 minutes before removing, then cut in squares and enjoy! These bars can be frosted when cool as well.

Makes 12 squares. 3 carbs per square (including frosting.)

Ingredients

2 cans 15 1/4 oz. each almond-flavored apricot halves, drained
4 Tbs. butter
3/4 C. brown sugar
1 1/2 C. flour
2 tsp. baking powder
1/4 tsp. salt
3 Tbs. butter, softened
7/8 C. sugar
2 eggs
1/2 tsp. vanilla extract
1/2 C. low-fat milk

Directions

Preheat oven to 350 degrees. Drain liquid from the apricots. Take 5-6 apricot halves and puree in blender or food processor until smooth to make 1/3 C. puree. Reserve the remaining apricots. Place the 4 Tbs. of butter with the brown sugar in 9″ round cake pan. Slowly heat the cake pan on top of the stove. Stir the butter-sugar mixture until hot and mixture has turned into a caramel. Cool. Evenly distribute the apricot halves cut side up on top of the caramel. Mix together the flour, baking powder, and salt. Set aside. Cream the 3 Tbs. of butter with the sugar. Add the 1/3 C. apricot puree and mix until smooth. Add the eggs, one at a time. Stir in the vanilla. Alternately, stir in the flour mixture and the milk, stirring until the batter is smooth. Pour the cake batter over the apricot halves. Using a spatula, gently spread the mixture with a spatula evenly over the apricots. Bake at 350 degrees for approximately 35 minutes. Test for doneness by inserting a toothpick into the cake. When done, the toothpick comes out clean. Cool 5 minutes then turn the cake upside down onto a cake platter.

Note: The overall calorie content was reduced by 500 and the fat content by 55 grams by substituting the apricot puree for all of the oil and a substantial amount of the butter called for in the recipe.

Ingredients

1/4 tsp. sugar
1 tsp. ground cinnamon
2 C. all purpose flour
1 1/2 C. sugar
1/2 C. Crisco shortening
1/2 C. milk
1 (15 oz.) can cling peaches, drained (reserve 1/2 C. juice)
3 egg whites
3 1/2 tsp. baking powder
1/2 tsp. ground cinnamon
1 tsp. salt

Icing:

1 (6 oz.) container non-fat peach yogurt
1 (8 oz.) container Lite Cool Whip

Directions

Preheat oven to 350. Use non-stick cooking spray in Bundt pan. Mix together sugar and cinnamon. Sprinkle mixture over bottom and sides of pan. Combine all cake ingredients together, including reserved juice. Beat with mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high for 2 minutes. Pour into Bundt pan. Serves 12-16. Bake for 40-45 minutes. Remove from oven; cool completely. Mix together icing ingredients. Frost with icing immediately before serving.

Ingredients

8 oz. reduced-fat cream cheese, softened
1 tsp. Worcestershire sauce
1 tsp. seasoned salt
1 Tbs. finely minced scallion (green onion)
1/4 lb. fresh mushrooms, finely chopped

Directions

Combine the cheese, Worcestershire sauce, scallion and seasoned salt.  Stir in the finely chopped mushrooms.  Cover and chill for at least four hours. 

Makes 1-1/2 C.

Ingredients

6 oz. water-packed tuna fish, drained
2 Tbs. reduced-calorie mayonnaise
1 tsp. lemon zest
1 Tbs. fresh lemon juice
1/2 tsp. black pepper
1/2 small carrot(s), grated
2 Tbs. parsley, fresh, chopped
1 medium shallot(s), minced
4 slice reduced-calorie wheat bread, toasted
1/4 C. arugula, about 6 leaves

Directions

Combine tuna, mayonnaise, lemon zest and juice, pepper, carrot, parsley and shallot in a small bowl; mix well. Layer 2 slices of bread with 3 arugula leaves each and top each with about 1/2 C. of tuna salad; top with remaining bread slices and serve.

Yield: 2 servings.

Ingredients
 
4 10 inch flour tortillas  
8 to 12 trimmed leaves of green leaf lettuce, washed & dried  
12 oz. thick sliced deli smoked turkey breast  
1 large tomato, cored and thinly sliced  
1 ripe avocado, peeled & thinly sliced  
2 tsp. lime juice  
1 small red onion, thinly sliced  
Salt and pepper  
1 C. arugula, washed and dried  
3/4 C. Ranch dressing  

Directions
  
Toss avocados with 2 tsp. lime juice. Wrap tortillas in barely damp, doubled layers of paper towels and microwave on high for 45 to 60 seconds. Or, heat the tortillas individually in an un-greased large skillet over medium heat. Lay the tortillas on a cutting board and start to layer the ingredients. Fan the leaf lettuce on the top three-quarters of each tortilla then lay the turkey slices on top, followed by the tomato, avocado and red onion. Season with salt and pepper to taste. Top with the arugula and some of the dressing. Fold up the bottom quarter of the tortilla and then start to roll each sandwich into a cone shape. Secure the tortilla with a toothpick. Serve immediately.

Yield: 4 Servings.  

Ingredients

2 C. fresh spinach
4 C. romaine lettuce
1 C. carrots, julienne
1 C. broccoli flowerets
1 C. pea pods
1 C. bean sprouts, optional
1 C. cooked chicken breast halves, cut in thin strips
1/2 C. mandarin oranges in light syrup, drained
¾ C. rice wine vinegar
2 Tbs. apple juice
2 tsp.. soy sauce
¼ tsp.. ground ginger
1 clove garlic, minced
1/3 C. creamy peanut butter
1/4 C. chopped peanuts

Directions

In a large salad bowl, mix spinach, lettuce, other vegetables, chicken, and oranges.  Set aside.  In a small bowl or pint-size jar, combine vinegar, apple juice, soy sauce, ginger, and garlic.  In a small bowl or C., heat peanut butter in microwave until a liquid-like consistency. Whisk peanut butter into the dressing mixture.  Pour dressing over the salad and mix well.  Garnish with chopped peanuts.  Note: Crispy Chinese noodles may be added if desired. Yield: 6 servings

Ingredients

1/2 C. salsa
l C. fat-free sour cream (fat-free tastes good)
l C. reduced fat cheddar cheese
2 tomatoes, chopped
l avocado, peeled and diced
1 C. sliced onions
2 Tbs. chopped ripe olives
1 can fat-free refried beans

Directions

Spread the refried beans on the bottom of a rectangular glass dish. Pour the salsa over this layer. Continue layering with all ingredients. Top with fat-free sour cream.

Use instead of canned cream soups in casserole recipes. It has 1/3 the calories.

Ingredients

2 C. nonfat dry milk
1/4 tsp.. pepper
1/2 tsp.. dried crushed thyme
3/4 C. cornstarch
1/2 tsp.. dried crushed basil
1/4 C. instant reduced sodium chicken or beef bouillon

Directions

Combine all ingredients (use blender or by hand). Store in airtight container. To substitute for a can of creamed soup, use 1/3 C. of casserole sauce mix and 1 1/4 C. water in a saucepan. Cook and stir until thickened. Yield: Equivalent to 9 cans of condensed soup. Calories: 107 per 1/3 C. dry mix, fat 1 g.

Mock Sour Cream

Ingredients

1 C. low fat or nonfat cottage cheese
1 Tbs. lemon juice
2 Tbs. skim milk

Directions

Combine all ingredients using blender or food processor. Refrigerate.

Yield: 1 C. (per Tbs.: calories 14; fat 0; cholesterol 1 mg).

Do not use this recipe in uncooked products such as eggnog and ice cream because it contains raw eggs.

Ingredients

1 1/4 C. nonfat dry milk powder
1 tsp. vegetable oil
6 egg whites

Directions

Combine all ingredients (using a blender or electric mixer) until mixture is smooth. Store in covered container in refrigerator for up to 2 days. Or freeze in 1/4 C. portions and thaw overnight in the refrigerator.

Yield: 1 C.; 1/4 C. equals 1 egg (per 1/4 C.: calories 70; fat 3.5 g; cholesterol 1 mg)

Ingredients

1 Tbs. unflavored gelatin
2 Tbs. lemon juice
2 Tbs. boiling water
3 Tbs. sugar
1/2 C. nonfat dry milk powder
1 tsp. vanilla
1/3 C. ice water

Directions

Dissolve gelatin in boiling water. In a thoroughly chilled small bowl, beat milk powder and ice water. Beat in lemon juice. Add sugar and vanilla and beat to soft peaks. Add gelatin mixture and beat. Refrigerate until ready to serve.

Yield: about 1 1/2 C. Calories: 12 per Tbs.

Ingredients

3 pt. raspberries 
2 Tbs. fresh lemon juice 
1 1/3 C. powdered sugar 
1 C. nonfat yogurt, plain 

Directions

In a food processor, puree raspberries with lemon juice. To remove seeds, force the puree through a fine strainer into a bowl. Whisk in sugar and yogurt. If necessary, chill until cold. Pour into the canister of an ice cream maker and freeze according to the manufacturer’s instructions. (Alternatively, freeze the mixture in a shallow metal cake pan until solid, about 6 hours. Break into chunks and process in a food processor.) Estimated Cooking Time: 30 minutes.

Ingredients

6 Roma or plum tomatoes, chopped
1 onion, chopped
2 cucumbers, peeled, seeded and chopped
1/2 C. black olives, sliced
1 green pepper, chopped
3 - 4 stalks celery, chopped
2 garlic cloves, minced
1/4 C. red wine vinegar
1/4-C. extra virgin olive oil
2 Tbs. fresh parsley, chopped
1 Tbs. fresh basil, chopped
1 tsp. hot sauce
Salt and pepper to taste

Directions

In a large bowl, combine tomatoes, onion, cucumber, black olives green pepper, celery, and toss. Combine garlic, vinegar, olive oil, parsley, basil, hot sauce, and salt, pepper in a cruet, and shake well. Just before serving, pour olive oil mixture over tomato mixture and toss.

Ingredients

1 16 oz. can shoe peg corn
1 16 oz. can peas
1 16 oz. can green beans
1 C. celery finely chopped
1 C. apple cider vinegar
1 C. sugar
1/2 C. vegetable oil
2 cloves garlic, minced
Salt and pepper to taste
1 Tbs. lemon juice

Directions

Combine all ingredients together in a large bowl.  Refrigerate overnight and serve chilled.  You will be surprised at how good this simple recipe is. Make sure to prepare it the day before so that the flavors have time to blend.  Feel free to add or substitute other ingredients such as kidney or black beans.

Ingredients

6 C. mixed salad greens
1/2 C. artichoke hearts, quartered
1/2 C. hearts of palm, sliced
1/4 C. pine nuts, toasted
1 C. olive oil
1/3 C. white wine vinegar
2 Tbs. basil, fresh, chopped
1/2 tsp. garlic, minced

Directions

Dressing: Add the vinegar and garlic to the food processor bowl. With the processor running, drizzle in the oil. Add the basil and pulse a few times. Salad: Arrange the greens on medium plates. Place the artichokes and hearts of palm around the edges. Ladle on the dressing. Garnish with the toasted pine nuts.

Serves 4.

Ingredients

1 large avocado sliced
1 bunch lettuce leaf
1 bunch green onions sliced
3 large orange sectioned & cut into chunk

Dressing:
1/2 C. peanut oil
1/2 C. orange juice
2 Tbs. red wine vinegar
1/2 tsp. orange peel grated

Directions

In salad bowl, combine avocado, lettuce, sliced onion and oranges. Mix all dressing ingredients and pour dressing over the salad just before serving.

Makes 4 servings.

Ingredients

1 C. fresh mushrooms, sliced
1 C. cooked shrimp
3/4 tsp. tarragon leaves, crushed
1-tsp. garlic powder
1/5 C. Italian or herb dressing
1 head loose leaf lettuce
3 ripe avocados
1-basket cherry tomatoes

Directions

Combine mushrooms, shrimp, tarragon, garlic, and dressing. Chill for 1 hour. Arrange lettuce leaves on individual salad plates. Peel, halve, and pit avocados. Place a half-avocado on each plate, and fill with salad mixture. Garnish with cherry tomatoes.

Ingredients

1 Tbs. vegetable oil
4 boneless chicken breast halves
1 can (10 3/4 oz.) Campbell’s(r) Cream of Mushroom or 98 0/0 Fat Free Cream of Mushroom Soup
1/2 C. water
Seasoning*

Directions

Heat oil in skillet. Add chicken and cook until browned. Add soup, water and seasoning. Heat to a boil. Cover and cook over low heat 5 minutes or until done. *Choose 1 of the following: 1/4 tsp. dried thyme leaves or 1/2 tsp. garlic powder or 1/8 tsp. ground sage.

Ingredients

2 C. cooked rice
1 10 oz. frozen peas, defrosted
1 cucumber peeled, seeded and diced
2 tomatoes diced
1/4 C. black olives
1/2 C. celery, diced
1/4 C. green onions
3 Tbs. fresh parsley chopped
Salt and pepper to taste

Dressing:
1/4 C. olive oil
1/4 C. red wine vinegar
1/2 tsp. dry mustard
1/2 tsp. dried tarragon

Combine rice, peas, cucumber, tomatoes, olives, celery, green onions and parsley together and shake well. Pour over rice and toss. Chill for several hours before serving.

Ingredients

1 28-oz. jar of low-fat spaghetti sauce (you choose brand)
1 16-oz. can fat-free chicken stock
2 eggs
2 crushed garlic cloves
8 oz. grated part-skim mozzarella cheese
2 C. low-fat ricotta cheese
1/2 lb. lean ground beef
1 package frozen chopped spinach
1 finely chopped onion
1/2 lb. sliced fresh mushrooms
1/2 tsp. soy sauce
1 tsp. balsamic vinegar
8 oz. lasagna noodles (*any brand - don’t boil, they will cook in oven) Salt and pepper to taste

Directions

Preheat oven to 350 degrees. Lightly oil bottom of baking pan. Stir one C. of the chicken stock into the spaghetti sauce and set aside. Whisk the egg. Stir in ricotta cheese and one C. of the mozzarella. Add garlic, salt and pepper and set aside. Brown and drain the ground beef making sure to break it into very small pieces. Season with salt and pepper. Cook the spinach until it is half done, approximately two-thirds of the time indicated on the microwave directions. Sauté the onion in 1/2 C. chicken stock until it is translucent. Cook the mushrooms in the remaining 1/2 C. chicken stock adding the soy sauce and vinegar. Simmer until all liquid is absorbed. Mix together beef, spinach, onions and mushrooms. Build the lasagna starting with a layer of sauce in the bottom of the pan. *Add one layer of the uncooked noodles followed by more sauce, 1/3 of the cheese mixture and 1/3 of the spinach/beef mixture. Repeat two more times, finishing off with the spinach mixture and the remaining sauce. Bake uncovered for 45 minutes, until liquid around the edges has been absorbed. Sprinkle remaining mozzarella on top and bake for 15 minutes more.

Serves 10.

Ingredients

1/4 C. grape seed oil or olive oil
3 Tbs. balsamic vinegar
1 Tbs. dried dillweed
1 large clove garlic, minced
1/4 tsp. freshly ground black pepper
1/4 tsp. dried oregano, crushed
4 medium skinless, boneless chicken breast halves
Montreal steak seasoning or Kansas City steak seasoning
8 C. mesclun or spring salad greens or spinach
3/4 C. seedless red grapes, halved
1/3 C. crumbled goat cheese
1/4 C. pine nuts, toasted

Directions

For vinaigrette, in a screw-top jar combine oil, vinegar, dillweed, garlic, pepper, and oregano. Cover and shake well; let stand 1 hour. Meanwhile, sprinkle chicken breast halves lightly with steak seasoning. Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until tender and no longer pink (170 degrees), turning once. Cool slightly.

Arrange salad greens on 4 plates; top with grapes, goat cheese, and pine nuts. Slice each chicken breast and arrange one sliced breast on each salad. Shake dressing and drizzle over the salads.

Yield 4 Servings.

Ingredients

6 small chicken breast halves or 6 medium thighs (about 2 lb. total)
2 Tbs. cooking oil
1 medium onion, chopped (1/2 C.)
2 cloves garlic, minced
1 C. long grain rice
1 6-1/2 oz. can minced clams
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. pepper
1/8 tsp. ground saffron or 1/4 tsp. thread saffron
1 14-1/2-oz. can stewed tomatoes
1 14-oz. can chicken broth
1/4 C. water
1 10-oz. package frozen peas
8 oz.s medium raw shrimp, shelled and deveined
1/2 C. sliced pitted ripe olives
Parsley sprigs (optional)

Directions

In a 12-inch ovenproof skillet, cook chicken in hot oil over medium heat about 10 minutes or until chicken is lightly browned, turning to brown evenly. Remove chicken.

Add onion and garlic to skillet. Cook about 5 minutes or until onion is tender. Stir in rice. Cook and stir until rice is light brown.
Drain clams, reserving liquid; set aside. Stir cumin, salt, pepper, and saffron into skillet; add undrained stewed tomatoes, chicken broth, water, and reserved clam liquid. Bring to boiling. Top with chicken pieces. Cover tightly and bake in a 400 degree F. oven for 15 minutes.

Stir in reserved clams, peas, shrimp, and olives. Cover and bake about 15 minutes more or until chicken is tender and no longer pink and shrimp turn opaque. Let stand 5 minutes before serving. Garnish with parsley, if desired.

Yield: 6 Servings.

SUGAR - FREE CRANBERRY RELISH

2 c. cranberries
2 apples
1 c. orange juice

Grind together the cranberries and apples, using a sweet apple. (May also use blender). Add orange juice, chopped nuts and sweetener to taste. Refrigerate several hours before using.
 

Ingredients

2 eggs
1 1/2 tsp. liquid sweetener
1 1/2 tsp. baking powder
1/3 c. dates, chopped
1/4 c. flour
1/2 c. nuts
1 1/2 c. bread crumbs

Beat eggs, sweetener and baking powder. Add dates, flour and nuts. Stir in bread crumbs. Chill, then measure by teaspoon on a greased cookie sheet. Bake at 375 degrees for 12 minutes
 

Ingredients

Crust:
4 C. shredded zucchini
2 eggs, beaten
1/2C. shredded Mozzarella cheese
1/2 C. shredded Sharp Cheddar

Topping:
1 lb. ground beef
1 large onion, chopped
2 8 oz. cans tomato sauce
1 tsp. Italian seasoning
1/2 C. chopped green pepper
1/2 C. sliced mushrooms
1/2 C. shredded Cheddar
1/2 C. shredded Mozzarella

Directions

For crust: Let shredded zucchini sit for one hour; squeeze out juice and place in large bowl. Beat eggs in separate bowl and add cheeses; mix with zucchini. Spread in 15×8x1-inch pan and bake at 400 degrees for 10 minutes. Remove from oven and add topping. For topping: Brown beef and onion; pour off grease and add tomato sauce. Cook five minutes; add Italian seasoning. Pour over crust. Add pepper and mushrooms. Continue baking at 400 degrees for 20 minutes; remove from oven and add cheeses. Return to oven for 5-10 minutes or until cheese melts. Slice and serve.

Ingredients

4-8 inch flour tortillas
2 small tomatoes, thinly sliced
1 green onion, sliced
1 C. shredded cooked chicken or turkey
1/4 C. salsa
2 oz. feta cheese or goat cheese (chevre)
1 Tbs. snipped fresh basil
4 pitted ripe olives — sliced

Directions

Place tortillas on an ungreased baking sheet. Bake in a 350 degree oven for about 8 minutes or until crisp, turning tortillas once. Remove from oven. Top tortillas with tomato slices, green onion, and chicken or turkey. Spoon salsa over each. Crumble feta cheese and sprinkle over tortillas or top each with goat cheese. Top with basil and olives. Bake for 5-10 minutes or until cheese is melted and ingredients are heated through.

Yield: 4 Servings.

Ingredients

1 C. warm water
1 pkg. active dry yeast
1C. All-purpose flour
1-1/2 C. whole-wheat bread flour
2 Tbs. extra virgin olive oil
1/2 tsp. fine sea salt

Directions

Combine the water, yeast, and all-purpose flour in a large bowl and mix well. Add the whole-wheat flour, oil, and salt. Using your hands, work the ingredients together until the dough holds its shape. Place the dough on a lightly floured surface and knead until it is smooth and elastic, about 5 minutes. If the dough becomes sticky while you are kneading it, sprinkle a bit more all-purpose flour over it. Transfer the dough to a lightly oiled 2-qt. bowl. Cover the bowl with plastic wrap or a kitchen towel and let the dough rest until it has doubled in size, about 60 minutes. When the dough has risen, place it on a lightly floured surface and divide it into two parts. Roll them into balls. Cover them with a towel and let rest for 15 to 20 minutes. The dough is now ready to be shaped, topped and baked.

Yield: 2 standard sized pizza crusts.

Ingredients

1/4 C. Kraft Light Done Right! Zesty Italian Reduced Fat Dressing
1/2 lb. boneless skinless chicken breast, chopped
1 can (14-1/2 oz.) stewed tomatoes, undrained
1 C. reduced sodium chicken broth
1 medium zucchini, chopped
1/2 C. elbow macaroni, uncooked
1 tsp. dried basil leaves
1/2 C. 2% Milk Shredded Reduced Fat Mozzarella Cheese

Directions

Heat dressing in large saucepan on medium heat. Add chicken; cook 3 min., stirring once. Add tomatoes, broth, zucchini, macaroni and basil. Bring to boil on high heat.
Reduce heat to medium; simmer 8 min. or until macaroni is tender. Sprinkle with cheese.

Ingredients

1/2 C. Kraft Light Done Right! Raspberry Vinaigrette Reduced Fat Dressing, divided
1-1/2 C. thinly sliced carrots
2 C. broccoli florets
4 C. packed torn fresh spinach
1/2 C. 2% Milk Shredded Reduced Fat Colby & Monterey Jack Cheese
1/4 C. Bacon Pieces

Directions

Bring 1/4 C. of the dressing and carrots to boil in medium saucepan. Reduce heat to low; cover and simmer 4 minutes. Stir in broccoli; cover and continue to simmer 4 min. or until crisp-tender. Toss remaining ingredients with hot vegetables in saucepan.

Ingredients

1 lb. lean ground pork
1 medium onion, diced
1 tsp. ground cumin
2 tsp. chili powder
1 can (16-oz.) white beans, drained
1 can (14.5-oz.) chicken broth
1 C. (4-oz.) Diced Green Chiles

Directions

In large saucepan, brown pork with onion, stir in cumin and chili powder; stir well. Stir in remaining ingredients; bring to a boil, cover and simmer for 15-20 minutes, until heated through and flavors are blended.

Ingredients

1 10-3/4 oz. can condensed reduced-fat and reduced-sodium cream of celery, chicken, mushroom, or broccoli soup
1 C. water
2 Tbs. margarine or butter
1 6 oz. pkg. chicken-flavor stuffing mix
2 C. chopped and cooked turkey or chicken
1/3 C. milk
1 Tbs. grated Parmesan cheese
1 10 oz. package frozen chopped spinach or chopped broccoli

Directions

In a large saucepan, combine spinach or broccoli, half of the soup, water, margarine, and contents of seasoning packet from stuffing mix. Bring to boiling. If using spinach, separate it with a fork. Cover and simmer 5 minutes. Add the stuffing crumbs to mixture in saucepan; stir to moisten. Spread mixture in an ungreased 2-qt. square baking dish. Scatter turkey over stuffing. Stir milk into remaining soup; pour over turkey. Sprinkle with cheese. Bake in a 400 degree oven 15 minutes or until heated through.

Yield: 4 to 6 Servings.

Ingredients

1 9 oz. package refrigerated spinach fettuccine
1 Tbs. olive oil
1 green onion, chopped
4 red and/or yellow tomatoes, chopped (2 C.)
1 medium carrot, finely chopped
1/4 C. oil-packed dried tomatoes, drained and snipped
1/2 C. crumbled garlic-and-herb feta cheese, peppercorn feta cheese, or plain feta cheese (2 oz.)

Directions

Cook the pasta according to package directions and drain. Return the pasta to hot pan. Meanwhile, in a large skillet, heat olive oil over medium heat. Add green onion; cook 30 seconds. Stir in fresh tomatoes, carrot, and dried tomatoes. Cover and cook for 5 minutes, stirring once. Spoon tomato mixture and feta cheese over cooked pasta; toss gently.

Yield: 4 Servings.

Note: If refrigerated spinach fettuccine isn’t available at your supermarket, you can substitute 6 to 8 oz. dried spinach.

Ingredients

8 oz. dried ziti or penne pasta
2-1/2 C. broccoli florets
1-1/2 C. asparagus or green beans cut into 1-inch pieces
2 large ripe tomatoes
1 C. light ricotta cheese
1/4 C. snipped fresh basil or 1 Tbs. dried basil, crushed
4 tsp. snipped fresh thyme or 1 tsp. dried thyme, crushed
4 tsp. balsamic vinegar
1 Tbs. olive oil
1 clove garlic, minced
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
2 Tbs. grated Parmesan or Romano

Directions

Cook pasta according to package directions, omitting any oil or salt and adding broccoli and asparagus or green beans the last 3 minutes of cooking; drain. Meanwhile, place a fine strainer over a large bowl. Cut tomatoes in half; squeeze seeds and juice into strainer. With the back of a spoon, press on seeds to extract juice; discard seeds, reserving tomatoes. Add ricotta cheese, basil, thyme, vinegar, oil, garlic, salt, and pepper to tomato juice in bowl; mix well. Chop reserved tomatoes; stir into ricotta mixture. Add hot cooked pasta and vegetables to ricotta mixture. Toss to combine. Sprinkle each serving with Parmesan cheese; serve immediately.

Yield: 4 Servings.

Ingredients

1 1/2 lb. beef sirloin steak, thinly sliced
1/2 C. Zesty Italian Reduced Fat Dressing, divided
2 large green peppers cut into strips
1 large onion, cut into wedges
16 flour tortillas, warmed
1 C. sharp cheddar cheese
1 C. Reduced Fat or Light Sour Cream
1/2 C. Salsa

Directions

Combine steak and 1/4 C. of the dressing in glass bowl; cover. Refrigerate 1 to 2 hours to marinate, stirring occasionally. Remove steak; discard marinade.

Cook steak in remaining 1/4 C. dressing in large skillet on medium-high heat in 5 to 6 min. or until no longer pink. Remove steak; keep warm.

Add peppers and onion; cook until tender. Add steak; cook until heated through. Serve in warm tortillas topped with cheese, sour cream and salsa.

Ingredients

2 14-1/2-oz. cans chicken broth
1 C. water
3/4 C. dried fine egg noodles
1 Tbs. soy sauce
1 tsp. grated fresh ginger
1/8 tsp. crushed red pepper
1 medium red sweet pepper, cut into 3/4-inch pieces
1 medium carrot, chopped
1/3 C. thinly sliced green onions
1 C. chopped cooked chicken or turkey (5 oz.)
1 C. fresh pea pods, halved crosswise, or 1/2 of a 6-oz. package frozen pea pods, thawed and halved crosswise.

Directions

In a large saucepan combine chicken broth, water, noodles, soy sauce, ginger, and crushed red pepper. Bring to boiling. Stir in the sweet pepper, carrot, and green onions. Return to boiling; reduce heat. Simmer, covered, for 4 to 6 minutes or until vegetables are crisp-tender and noodles are tender.

Stir in chicken and pea pods. Simmer, uncovered, for 1 to 2 minutes more or until pea pods are crisp-tender.

Yield: 3 Servings.

Ingredients

12 skinless, boneless chicken thighs (2 to 2-1/2 lb. total)
2 Tbs. olive oil
1 large onion, chopped
1 medium red sweet pepper, cut into thin strips
3 cloves garlic, minced
1 C. uncooked long grain rice
1/4 tsp. thread saffron, crushed, or 1/8 tsp. ground saffron
1/2 C. pimiento-stuffed green olives, halved
1/2 C. dry white wine, dry vermouth or chicken broth
Lemon wedges

Directions

Sprinkle chicken with salt and pepper. In a 12 inch skillet heat olive oil over medium-high heat. Add chicken and cook about 10 minutes or until browned, turning once. Remove chicken, reserving 1 Tbs. drippings in skillet. Add onion, sweet pepper strips, and garlic to skillet; cook and stir for 4 to 5 minutes or until vegetables are tender. Stir in rice and saffron. Add olives; wine, vermouth, or chicken broth; and 1-1/2 C. water. Bring to boiling. Return chicken to skillet; reduce heat. Simmer, covered, about 25 minutes or until chicken is no longer pink and rice is tender. Serve with lemon wedges.

Makes 6 servings.

Ingredients

1 Tbs. grated beeswax
1/2 tsp. coconut oil
1/8 tsp. vitamin E oil
1/8 tsp. pure vanilla extract

Directions

Slowly heat ingredients, except vanilla, until melted. Stir in vanilla. Pour into small airtight container and cool. To use, apply liberally to lips as often as desired.

Ingredients

1/4 C. Crisco solid shortening
1 pkg. Kool-Aid (any desired flavor)

Directions

Melt Crisco in microwave with Kool-Aid already mixed in. Store in jar with tight fitting lid. To use, apply to lips as often as desired.