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These are NEW RECIPES as of 11/29/98 taken from the e-mail group.

I am lurking no more. I need to get this recipe in print so I thought I would send it out. The idea came from Matt Martinez, a restranteur in Dallas and in Austin. He used it as part of his presentation during our PBS pledge campaign here in the metroplex. When done, he served them on a bun with catsup and mustard. I chose ww tortillas with non fat cheese and Pace picante sauce. It was served with a huge green salad with Lite House fat free (1 gram of sugar) parmesan garlic dressing, from Albertsons in the produce section, not on the shelves and left over Near East Creative Grains (roasted Pecan and Garlic). Really good, and this from someone who does not like hot dogs. Hot Dogs with a Twist 1 or 2 Hot Dogs per serving ( I used Boar's Head Brand Beef Frankfurters, no grams of sugar Jalapeno peppers (one does about 5 frankfurters) Bacon (one slice for each frankfurter) WW tortillas (one for each frankfurter) Sliced no fat cheese (one slice for each frankfuter)(Borden's I gram sugar) Picante Sauce as desired To prepare the jalapenos, hold the stem and make a slice through one side of the pepper, leaving seeds and vein inside the pepper. Continue with other three sides. You should end with a pepper that when held by the stem shows only seeds and stems (where the real heat comes from) and four pieces of pepper flesh. This is a great way to do bell peppers, too.) Then take the four pieces of flesh and slice them into long, slender pieces. To prepare the frankfurters, make one deep lengthwise slice in each one. In each frankfurter, fill the opening with slices of jalapeno. Wrap each frankfurter with one slice of bacon, secure the ends by tucking into the piece next to it. Fry until bacon is done. (Matt grilled his.) For each torilla, place on a plate. Then add a slice of cheese and some picante sauce. Nuke on high for 15 seconds. Add hot dog and wrap. Continue in same manner until all frankfurters are wrapped. This production can become a bit cumbersome but I found when I got everything finished and on individual plates and added the cooked grains, one minute more in the microwave on high brought everything up to serving temp. Enjoy. Jane

> Here's my favorite recipe - > > WHITE CHICKEN CHILLI > > 2-Lbs. Dried Great Northern Beans > 1-1/2-Cups Diced Onion > 1-Tbs. Cooking Oil > 1-Tbs. Ground Oregano > 2-tsp. Ground Cumin > 1-1/2-tsp. Seasoned Salt > 1/2-tsp. Cayenne Pepper > 2-Cloves Minced Garlic > 4-1/2 Qts. Chicken Broth > 8-Boneless, Skinless Chicken Breast halves > 2-Cans (4 oz.) Green Chilies, Chopped and cubed > > Place beans in a saucepan; cover with water and bring to a boil. Boil > 2 minutes. Remove from heat. Soak 1 hour; drain and rinse. In a 5-qt. > Dutch oven, saut� onion in oil until tender. Combine seasonings; add half > to Dutch oven. Saut� 1 minute. Add beans, broth and garlic; bring to a > boil. Reduce heat; simmer 2 hours. Coat chicken with remaining seasoning > mixture; place in a 15x10x1" baking pan. Bake at 350� for 15 minutes or > until juices run clear; add to beans, stir in chilies. Yield 20 servings. > One 1-Cup serving (prepared with fat-free reduced-sodium broth) 169 > calories, 365 mg sodium, 29 mg cholesterol, 17 gm carbohydrates, 18 gm > protein, 3 gm fat.

Fish

Revised recipe: Melt 2 tablespoons of butter. Add 2 tablespoons lemon juice and 1 = tablespoon of Tobasco Carribean sauce. In a large casserole dish, place = your fish filets (I use catfish mostly) falt and dust liberally with = Paul Prudhomme's Seafood Magic. Pour butter mixture over fish and bake = at 350 for 45 minutes.

Since it is summer, this is a perfect use for extra zucchini, esp. if they are humongous! Cut them in 5" sections, stand the section on end, and slice with a big wide knife big broad lasagne noodle lookalikes. Then, make your lasagne just like you usually do. It is wonderful, terribly legal, freezes beautifully for 6-9 months, and tastes better after it sits in the fridge or freezer a while. the only difference is the zucchini makes it a bit watery, so it needs to cook longer (use a convection oven if you have it. Sometimes I remove excess water with a baster. After it is cooked a nd sits a while, liquid will form in the bottom and that is good time to drain more off. Because it is so legal you could add more cheese than usual if you want. Start with a tomato sauce that is thicker than usual if you can to compensate for the water. I make this all summer long, and freeze it for winter meals. Yum!

Is this Recipe ok to use??? Ingredients: 2 to 2 1/2 lbs. Pork Loin 4 oz. Dried Prunes 1 Tbs. Fresh Rosemary, minced 1 Tbs. Fresh Thyme, minced Salt and Freshly Ground Black Pepper To Taste 1 Tbs. Tomato Puree 3 oz. White Wine (Non-Alcoholic Substitute: Apple Juice) 5 oz. Brown Sauce (See Galley Staff Tips!) 1 Tbs. Cornstarch 1 Large Clove Fresh Garlic, minced Trim any excess fat from the pork loin. Carve a tunnel through the center of the loin with a sharp, slightly serrated knife, or cut an 'x' through the center to make room for the stuffing. If you prefer, you may press the handle of a wooden spoon through the pork loin and rotate the handle to create a tunnel for the stuffing. Stuff the loin with the dried prunes and tie the rolled loin with strings. Rub the pork loin with the fresh rosemary and thyme, and the salt and pepper. Place it in a roasting pan with the bones facing the bottom of the pan. Roast in a pre- heated 375-F degree oven for about 1 � hours, or until the internal temperature of the pork loin reaches 165-F degrees. As it is roasting, the pork loin should be frequently rotated, to assure even cooking. When finished, remove the pork loin from the pan; discard any remaining fat but reserve the juices. Keep the loin under tinfoil to keep it warm while you're preparing the sauce. To the roasting pan juices, add the tomato puree, white wine, and the brown sauce. Simmer the sauce for about 30 minutes. Strain the sauce, season with salt and pepper to taste, and thicken with the cornstarch, which has been blended with enough cold water to form a liquid. To serve, slice the pork loin, being careful to remove any string. Cover with a healthy serving of the sauce over the top.

Spicy Shrimp 1 pkg. (10 oz.) frozen medium size cleaned shrimp, defrosted, rinsed, drained 1/4 cup white wine 1 clove garlic, pressed and minced 1/2 tsp. parsley flakes 1/8 tsp. salt, optional 1/8 tsp. black pepper 1/8 tsp. tarragon Dash red pepper flakes 1 small bay leaf Combine all ingredients in 2-qt. casserole. Cover with wax paper. Microwave High 31/2 to 6 minutes, or until shrimp are opaque, stirring after half the time. Let stand 3 to 5 minutes. Calores per serving: 114

Egg Drop Soup 4 cups hot water 2tsp. instant chicken bouillon granules 2 tsp. soy sauce 1 green onion, chopped 2 eggs, slightly beaten in 2-qt. casserole, combine water, bouillon, soy sauce and onion. Microwave at High 7 1/2 to 12 minutes, or until boiling. Pour eggs in a thin circular stream over boiling broth; let threads coagulate. Serve immediately. Calories per serving: 39 Note: Not all soy sauces are legal, I'm finding. Read the labels!!

The following recipes came from the Thursday edition of the Times-Picayune. Hummus 2 lg. garlic cloves, peeled 2 cups cooked chickpeas (garbanzo beans) with liquid reserved (see note) 2 TBS. plain nonfat yogurt, plus more if needed 1/2 cup fresh lemon juice 2-3 TBS sesame tahini (see note) 2-3 TBS olive oil 1/2 tsp ground cumin 3/4 tsp salt, or to taste Turn on a food processor fitted with a metal blade and drop in the garlic. When it is chopped, turn off the machine and add the chickpeas (garbanzo beans). Process for about 30 seconds, until roughly chopped and grainy. Add 2 TBS yogurt with the lemon juice, tahini, olive oil, cumin, and salt to taste; process until smooth, scraping down sides of bowl as necessary. Thin to desired consistency with bean cooking liquid (or additional yogurt, if using canned beans). Hummus is best if made ahead and refrigerated overnight. Taste and adjust seasonings before serving with whole wheat pita wedges or vegetables for dipping. TO COOK CHICKPEAS: Cover with water and soak overnight in refrigerator. Drain and rinse; then cover with unsalted water and bring to a boil; then reduce heat and simmer covered until tender, about two hours. If you prefer, substitute one 15-ounce can chickpeas (garbanzo beans) drained and rinsed. TAHINI is a sesame paste used in Middle Eastern cooking, available with the imported foods at many supermarkets and most natural food stores. In a pinch, you may substitute peanut butter. VARIATIONS: You may add powdered red chiles, curry powder, chopped black olives, roasted garlic puree, or other seasonings. :-)

Dilled Shrimp, Rice and Feta 1 1/2 cups cooked rice (your SB choice) 375 mL 1 pkg (300g) frozen chopped spinach,thawed and well drained 1 2 tbsp chopped fresh dill 25 mL 2 small cloves garlic, chrushed 2 1/4 tsp freshly ground pepper 1 mL 2 tsp olive oil 10 mL 1 lb frozen and thawed jumbo* shrimp, with tails, deveined 500 g (5-6 per serving)*or substitute large or small shrimp 1 cup cherry tomatoes, quartered 1 1/2 cup crumbled feta cheese, drained (2 oz/60g) 250 mL 2 tbsp freshly grated Parmesan cheese 25 mL In bowl, combine rice, spinach, dill, garlic and pepper. Set aside. In nonstick skillet, heat oil over medium-high heat; cook shrimp for 3 to 4 minutes or until heated, stirring occasionally. Remove and keep warm. Add rice mixture to skillet. Cook and stir for 4 minutes or until heated through. Add tomatoes; cook for 2 minutes. Remove from heat; stir in feta cheese. Transfer to heated plates. Top with shrimp; sprinkle with Parmesan cheese. Makes 4 servings Preparation: 20 minutes Cook: about 11 minutes You'll love serving this low-fat feast to company. Each person will have a generous 5 to 6 shrimp per serving. Since there is not a lot of cutting and chopping required, you'll have this meal ready in a jiffy. A serving is an excellent source of magnesium, iron, vitamin A, niacin and B12, a good source of calcium and a source of fibre. Source: More Choice Menus Enjoy! Nola

On another note - I was craving bar-b-que last night, and I was wondering what I could do without sauce! So I took my pork steaks (yeah I know, pretty fatty), covered them in Cajun spice and garlic powder and grilled them. Then, I put a little Italian dressing on them in a pan, covered with tin foil and baked them in the oven at 350 for an hour. WOW was it good!!!! And you want to know the best thing? My scale is still going down!!! HAHAHAHA (manic laugh)!!!!

Imitation Crab Meat Take a white fish like grouper, put it in cheesecloth or a fine mesh bag, boil it in Crab Boil and use it like crabmeat. This is what a lot of restaurants do when the price of crab is too high. (of course, they sell it to us as crabmeat) If you're using a sauce on top of it, it's really hard to tell the difference. >> Judy H. BR, LA

In Deanie Comeaux Bahan's newest cookbook "Sugarfree Quick & Easy!" she says basically the same thing. She also mentioned any white fish such as drum fish and said to boil the fish gently in water and a little liquid crab boil for about 10 minutes and to let it soak for another ten minutes. Now you can enjoy your imitation crabmeat and it is legal. Sharon

Here's your crockpot roast and sweet potato recipe: Pot Roast Jace 2 lbs. boneless beef chuck pot roast a little olive oil 3 medium sweet potatoes, peeled and quartered 3 small onions, cut in wedges 3/4 cup dry red wine or water 1 T. worcestershire 2 t. beef bouillion crystals salt and pepper to taste Trim all visible fat from the roast. Heat the olive oil in a large skillet and brown the roast on all sides. Place the onions and sweet potatoes in the slow cooker and then place the roast on top of them. In a small bowl, combine the water or wine, the worcestershire sauce, and bouillion crystals. Pour this over the meat and veggies. Cover and cook on low heat for 10-12 hours. Serves 6 This is from Deanie Bahan's new cookbook called Sugarfree Quick and Easy. AmyT

Here's another recipe that we had last night. My children (9 and 7) went back for seconds. It's even better warmed up. A Little Quicker Chicken Alfredo 6 boneless chicken breast halves, pounded flat 6 pieces of sliced ham 1 cup shredded mozzarella or mixed pizza cheese (I used pizza) 3 strips no-sugar bacon, cut in half 5 Brothers Alfredo Sauce Put a slice of ham on each chicken breast and sprinkle each with the cheese. Roll the breasts and secure with a toothpick and place them (not touching) in a baking pan. Place a half strip of bacon on each piece of chicken. Cook at 375 degrees for 40 minutes. Pour the Alfredo sauce over the chicken and return to the oven for another 20 minutes or until done. This is also from Deannie Bahan's book :Sugarfree Quick and Easy We ate this with brown rice, steamed squash and onions, fresh steamed green beans and a salad. I had had all my carbs with breakfast that I wanted so I skipped the brown rice. Yummy!!!!

AROMATIC BALSAMIC CHICKEN Serves 4 Sometimes the simple things are life's greatest pleasures, try this recipe and find out for yourself. 4 chicken breasts with skin and bone (no wings) and 8 chicken wings or 1 whole chicken in eighths 5 tablespoons Dijon mustard 1/2 cup balsamic vinegar 1 large sweet onion, chopped (Walla Walla or Vidalia) Kosher salt Fresh ground pepper 1. Preheat oven to 350 degrees F. Spray Pyrex dish with non stick spray (make sure you spray the sides). 2. Sprinkle salt and pepper over chicken. 3. Spread mustard all over chicken. 4. Pour vinegar on top of chicken and add chopped onion on top and around. 5. Marinate for at least 1 hour (if possible). 6. Bake for approximately 1-3/4 to 2 hours, basting one or two times during cooking or grill.

Fried Chicken hint> By the way, fried up some skinless chicken breasts tonight in olive oil after dipping them in a egg wash and whole wheat flour and parmesean... delicious

Stir Fry Vegetables

Ingredients: 1 cup bean sprouts 1 TBL. vegetable oil 2 eggs, slightly beaten 1 TBL. vegetable oil 1 jar (2 1/2 ounces) sliced mushrooms, drained 2 TBL. vegetable oil 3 cups brown rice 2 TBL. dark soy sauce (soy sauce is legal, right?) Dash of white pepper 1 cup cut-up turkey, chicken, or pork 2 green onions Process: Rinse bean sprouts in cold water; drain. Heat wok (frying pan will do?) until 1 or 2 drops of water bubble and skitter when sprinkled on it. Add 1 TBL. vegetable oil; rotate wok to coat side. Add eggs; cook and stir until eggs are thickened throughout but still moist. Remove eggs from wok. Add 1 TBL. vegetable oil to wok; rotate to coat side. Add bean sprouts and mushrooms; stir-fry 1 minute. Remove from wok to strainer. Add 2 TBL. vegetable oil to wok; rotate to coat side. Add rice; stir-fry 1 minute. Mix soy sauce and white pepper;stir into rice. Stir in turkey and green onions. Add bean sprouts, eggs, and mushrooms; stir-fry 30 seconds. 4 servings. :-)

SHRIMP SALAD WITH MINT AND FETA

FROM LHJ ONLINE http://www.lhj.com If you're in a big hurry, purchase cooked shrimp to toss in with the other ingredients. For the freshest flavor, add the dressing and mint at the last minute. Prep time: 35 minutes Cooking time: 6 minutes Degree of difficulty: Easy Low-calorie 1/2 pound green beans, halved 1 1/2 teaspoons salt, divided 1 pound medium shrimp, peeled and deveined 2 tablespoons fresh lemon juice 1/4 teaspoon freshly ground pepper 3 tablespoons olive oil 1/4 cup chopped fresh mint 1 cucumber, peeled, halved lengthwise and sliced 1/2-inch-thick 2 tablespoons minced red onion Lettuce leaves 1/4 cup crumbled feta cheese 1. Heat large saucepot of water and 1 teaspoon salt to boil; add beans and boil 2 minutes. With slotted spoon, transfer beans to bowl of ice water. Add shrimp to pot and cook until opaque, 2 1/2 to 3 minutes; drain. 2. Whisk lemon juice with remaining 1/2 teaspoon salt and the pepper in large bowl. Gradually whisk in oil. Stir in mint. Drain beans and pat dry. Add cucumber, beans, shrimp and onion to mint dressing; toss well. Line platter with lettuce leaves. Arrange shrimp salad on lettuce and sprinkle with feta. Makes 4 servings. PER SERVING Calories 240 Total Fat 14 g Saturated Fat 3 g Cholesterol 147 mg Sodium 646 mg Carbohydrates 8 g Protein 21 g DAILY GOAL Calories 2,000 (F), 2,500 (M) Total Fat 60 g or less (F), 70 g or less (M) Saturated Fat 20 g or less (F), 23 g or less (M) Cholesterol 300 mg or less Sodium 2,400 mg or less Carbohydrates 250 g or more Protein 55 g to 90 g

Vegetarian Burgers

I seem to remember that someone was looking for vegetarian recipes. I came across these on a newsletter I receive. Joyce R. AVOCADO VEGETABLE BURGERS Cost: $ ; Preparation Time: 25 minutes Difficulty Level: 3 ; Servings: 2 INGREDIENTS 1 medium-sized avocado; cored and peeled 1 cup cooked soybeans 1/2 onion, diced 1 tsp prepared mustard 1 tbsp tomato puree Salt to taste Whole wheat bread crumbs DIRECTIONS 1. Mix all the ingredients except bread crumbs together in a blender or food processor; blend until smooth. 2. Put mixture into a bowl and add bread crumbs until the mixture sticks together enough to be formed into 2 burger shaped patties. 3. Fry the patties in warmed canola oil until they're browned. 4. Serve hot on a whole wheat burger roll with choice of toppings; such as lettuce, sliced tomato, sliced onion, etc.

VEGETABLE SUNFLOWER BURGERS Cost: $ ; Preparation Time: 25 minutes Difficulty Level: 3 ; Servings: 4 INGREDIENTS 1/2 cup grated carrots 1/2 cup finely chopped celery 2 tbsp chopped onions 1 tbsp chopped fresh parsley 1 tbsp chopped green peppers 1 egg, beaten 1 tbsp vegetable oil 1/4 cup tomato juice 1 cup ground sunflower seeds 2 tbsp wheat germ 1/8 tsp dried basil DIRECTIONS 1. Preheat oven to 350F. 2. In a medium-size bowl combine all ingredients, and shape into patties. 3. Arrange in an oiled shallow baking dish. Bake until brown on top, about 15 minutes. Turn patties and bake until reverse sides are brown 10-15 minutes. 4. Serve hot on a Whole wheat roll with choice of toppings, such as lettuce, sliced tomato, sliced onion, etc.

Chana Dal Recipe

1 1/2 cups chana dal or yellow split peas, picked over, washed and drained 5 cups water 1/2 teaspoon ground turmeric 2 thin slices of unpeeled ginger 1/4 to 1 teaspoon salt 1/4 teaspoon garam masala 3 tablespoons ghee or vegetable oil 1/2 teaspoon whole cumin seeds 1 to 2 cloves garlic, peeled and chopped 1/4 to 1/2 teaspoon red chili powder Put the dal in a heavy pot along with the water. Bring to a boil and remove any surface scum. Add the turmeric and ginger. Cover, leaving the lid just very slightly ajar, turn heat to low, and simmer gently for one and a half hours or until the dal is tender. Stir every 5 minutes or so during the last half hour of cooking to prevent sticking. Remove the ginger slices. Add the salt and garam masala to the dal. Stir to mix. Heat the ghee in a small frying pan over medium heat. When hot, put in the cumin seeds. A couple of seconds later, put in the garlic. Stir and fry until the garlic pieces are lightly browned. Put the chili powder into the pan. Immediately lift the pan off the heat and pour the mixture into the pot with the dal. Stir to mix.

Josephine's Meatballs and Spaghetti Sauce

This recipe makes 30 meatballs. For a smaller amount the recipe can be divided into thirds. All of this freezes very well. 3 pounds lean ground beef 9 eggs 1 1/2 cups 100%stone ground whole wheat breadcrumbs 3 large onions, diced, 1 whole head of garlic, diced (I use a Cuisinart) use approx. 1/2 of onions and garlic for the meatballs, save the other half for the tomato sauce. approx. 1/2 cup grated romano cheese 1/2 cup chopped parsley 1 tablespoon dried sweet basil, 1 teaspoon dried oregano. salt and pepper to taste. About 1 cup of a good grade of olive oil. Place all ingredients, except olive oil,and using only 1/2 of the chopped onions and garlic in a mixing bowl and gently combine. This combines very well in an electic mixer on the lowest speed. At this point, I like to fry a small thin patty to check for taste if more salt or pepper is needed. Spread a sheet of waxed paper on a large flat pan or cookie sheet and scoop the meatballs out with a round ice cream scoop for a uniform size of meatball. Roll the meatballs, but flatten them slightly. Place the olive oil in a large frying pan and let heat almost until smoking. Getting the olive oil hot will prevent the meatballs from sticking to the pan as they are frying. Brown on both sides and transfer to sauce pan in which they will be cooked. Now make the tomato sauce: Two 6 oz cans of tomato paste. I like Progresso or Contadino which have no sugar added or any other tomato paste which does not have sugar added. One 28 oz. can of Italian Style peeled tomatoes with basil; again Progresso, no sugar added. If you cannot get Progresso, Hunts tomatoes are also good, no sugar added. Sweet basil, oregano, salt and pepper to taste. Chopped parsley. In the same pan in which the meatballs were fried, retaining the small browned bits of what was fried, place more olive oil, if needed. Let this heat. Place the other 1/2 half of the chopped onion and garlic to the hot olive oil. Let this fry until the onions are translucent. This brings out the natural sugar of the onions. When the onions are translucent add tomato paste , sweet basil, oregano, salt and pepper and fry until the paste is slightly browned. DO NOT LET IT BURN or it will be bitter and the sauce ruined. At this point add the peeled tomatoes which you are going to cut in pieces and the sauce from the can. Stir this very well and let simmer for a couple of minutes just to bring it back to a boil. Fill the tomato paste and peeled tomato cans twice with water and add to the tomato mixture. Stir well and let this come back to a boil. Add chopped parsley, taste for salt and pepper and transfer to saucepan which contains the meatballs. Stir gently so as not to break up the meatballs. Let come to a boil, cover and lower the heat to medium and cook for a couple of hours stirring occasionally until the sauce thickens. Serve with your favorite 100% stone ground whole wheat pasta.

Rick's recipe sounds good! Here's mine: Boil 1 lb. pasta and, meanwhile, saute 3/4 c. diced leaks, 4 cloves crushed garlic and 1 t. crushed red pepper flakes in 2 T. olive oil until translucent. Add 1/2 c. dry white wine and cook 1 minute. Add 1 1/2 c. chopped fresh tomatoes (or use a can of whole tomatoes, seeded, diced and drained) and 2 bay leaves and cook 5 minutes. Remove bay leaves and add 8 fresh basil leaves, minced, and the drained cooked pasta. Toss. Cook 2 minutes. Serve hot but do_not_add cheese. I found this recipe on another list, seems to be SB Legal. Joyce R. Black-Eye Pie

5 large eggs or 1 1/4c egg substitute 1/2c milk 2 1/2c cooked black-eye peas 1/3c green onions, thinly sliced 1/4t hot pepper sauce 1 1/2c sharp cheddar cheese, shredded, divided 4 slices bacon, cooked crisp and crumbled OR 1/3c real bacon bits Heat oven to 350. Beat together eggs and milk in medium bowl; stir in black- eye peas, green onions, and pepper sauce. Stir in 1 c cheese and half of the bacon. Pour into cooking-sprayed 9-inch pie dish or quiche plate. Bake for 25-30 minutes or until center is set. Sprinkle with remaining cheese and bacon over top of pie; continue to bake 3-4 minutes or until cheese is melted. These are the original recipes from the sweettalk group put in August 10, 1998

Together Tacos

2 lbs lean grnd beef salt, cayenne to taste 4 Tblsp olive oil 2 cns no-sugar-added tomato sauce 1 lg onion 2 cns red kidney beans 1 med bell pepper 1 1/2 c hot water 1/2 c chopped celery Triscuits, chopped coarsely 1 tsp minced garlic 1/2 lb cheddar cheese, shredded 3 Tblsp chilli powder In large heavy pot, saute onions, bell peppers, celery, and garlic in olive oil until tender. Add ground beef and brown well. Add chili powder, salt, and cayenne and stir. Stir in the tomato sauce, beans, and hot water. Simmer uncovered for 50 minutes, stirring occasionally. The chili should be quite thick at the end of the cooking time. If it thickens too early in the process, stir in a little hot water. Pour into a large serving bowl or individual dishes. Top with chopped triscuits and shredded cheese. Enjoy!

Hello Stacie - I do my chicken a little different then you. I don't wash the chicken, being a Cajun it's against my nature. NO PEEK CHICKEN I put water in the pot, but not as much as I need to cook the chicken. At the same time I heat up some water in my tea kettle. So I have two containers of water being boiled at the same time. I add seasonings, sweet pepper, celery, parsley, garlic, onion, and pickling spices, and what ever else you have to the water in the pot. Just don't put your husband in. Bring the water in the pot to a boil and low boil the seasons for 5 minutes. Put the chicken in the pot gently so you don't bruise the poor thing. With some hot water from the tea kettle - pour in pot to cover the chicken. Bring the chicken pot to a boil, be sure it's covered, then let sit in pot for one hour without peeking. It's gonna be the best dang chicken you ever ate in your life (I guess). Use the chicken stock to make some delicious soup. PS: Be sure and wash your hands each time after you handle that poor dead dirty bird - to prevent cross contamination. Good luck - Cajun Joe

This is one of my favorite legal breakfasts. I have made a crustless quiche for years, even before I started on SB , both because it saves the calories, and it saves time. This is for a 9 or 10 inch quiche. My pan is only about 1" deep, if you have a deeper pan or a pie dish you could increase the ingredients accordingly. Start by spraying the pan with spray butter stuff. Preheat the oven to 375. Dice up about 1/3 of an onion and microwave for about 3 minutes. Then, make up the ingredients depending on what is in your fridge and what you like. I heap the dish up to about 1/4 inch above the top with things like: cooked broccoli (about 3/4 cup) a chopped tomato (let it drain on a towel for a minute to get the extra water off) chopped ham chopped zucchini green chiles (one small can) or fresh ones chopped red peppers or green peppers about 2 oz of cheese (I like the Kraft reduced fat sharp cheddar, made with 2% milk) cubed For the quiche itself I use one whole carton of Nature's Way (?) egg product, which is just egg whites but looks like scrambled eggs when it pours out. To that I add, pepper, maybe a dash of salt, dill, red pepper, tobasco, cayenne, parmesan cheese, whatever sounds good. I pour that over the vegetables, and bake for 35 minutes and check it. It will be real puffy, the trick is to get the water evaporated, so may take an extra 10 minutes or so depending on how watery your ingredients were, like tomatoes or ham - that can be the worst for water. Let it stand about five minutes and serve. I usually cut this into fourths, but it even goes to a pot luck and you can get 8 slices out of it. No need to add cream or lots of cheese. If you want, you can add a couple of real eggs as well for a littlel more richness, but this is really good, even my husband will eat it. I make it at least once a week, like for Saturday breakfast, or even for supper in the evening. I always have the ingredients. It's a great recipe to put together and then go spend 30 minutes on the treadmill while it cooks! Judi

LEMON-PEPPER STEAK CUTLETS INGREDIENTS: 1 lb lean round steak 1 egg, beaten 1 tsp grated lemon rind 2 Tbsp lemon juice 1 Tbsp water 1/2 c soft whole wheat breadcrumbs (see recipe below) 2 Tbsp stone ground whole wheat flour 1/2 tsp pepper 1/4 tsp salt Vegetable cooking spray Lemon slices (optional) Fresh sage (optional) DIRECTIONS: Trim excess fat from steak; place steak between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Cut into 4 equal pieces. Combine egg and next 3 ingredients in a small bowl, stirring well. Combine breadcrumbs, flour, pepper, and salt in a medium bowl and mix well. Dip steak pieces in egg mixture, and dredge in breadcrumb mixture. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add steak, and cook 2 1/2 minutes on each side or to desired degree of doneness. If desired, garnish with lemon slices and fresh sage. Yield: 4 servings (31% calories from fat.) Per serving: (The bread crumb recipe might change this reading somewhat) Calories 206/Fat 7.2g/Carb 6.6g/Protein 27.2g/Cholesterol 120 mg/Sodium 254 mg/Fiber 0.4g NOTE: I found this recipe for bread crumbs on the 250 recipe email. You could use this recipe as is or leave out the cheese and seasonings. I have used the Italian recipe on chicken and it was very good. ITALIAN BREAD CRUMBS 1 box Triscuits 1 cup stone ground whole-wheat flour 1/2 cup grated parmesan cheese 2 tbsps dried parsley flakes 2 tbsps Italian seasoning 2 tbsps garlic powder Place the Triscuits in a food processor and pulverize to crumbs. Add all other ingredients and mix until well-blended. Yields 3 1/2 cups Sharon Sumner

MEDITERRANEAN CHICKEN-AND-VEGETABLE SALAD FROM LHJ ONLINE http://www.lhj.com A basil dressing adds flavor and color to chicken, peppers and zucchini. Total prep time: 20 minutes Degree of difficulty: Easy Low-calorie DRESSING 1 cup lightly packed fresh basil leaves 1/4 cup olive oil 2 tablespoons fresh lemon juice 1 garlic clove, minced 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper -------------------- 5 cups torn assorted lettuces 1 red bell pepper, diced 1 yellow bell pepper, diced 2 small zucchini (8 oz.), halved lengthwise and sliced thin 1/2 cup chopped onion 1 can (16 or 19 oz.) chickpeas (garbanzo beans), drained and rinsed 12 ounces cooked boneless, skinless chicken breast, sliced crosswise 1. Make dressing: Puree all ingredients in food processor or blender until smooth. 2. Pour half the dressing over lettuces in bowl and toss; arrange on serving platter. 3. Add remaining ingredients and dressing to bowl; toss. Spoon onto greens. Makes 6 servings. PER SERVING Calories 265 Total Fat 13 g Saturated Fat 2 g Cholesterol 48 mg Sodium 323 mg Carbohydrates 16 g Protein 23 g

Almond-Baked Chicken Recipe By : Canadian Living (Jan/98) Serving Size : 4 Preparation Time :0:00 Categories : 1998 Canadian Living Posted to Fabfood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup sliced almonds 1/2 Cup dry whole wheat bread crumbs 1 Teaspoon vegetable oil 1/4 Teaspoon salt 1/4 Teaspoon pepper 1 Tablespoon milk 1 egg white 4 chicken breasts, boneless, skinless Spread almonds on baking sheet; toast in 350�F oven for about 5 minutes or until golden. In food processor or mini chopper, combine almonds, bread crumbs, oil, salt and pepper until fine; transfer to shallow dish. In separate shallow dish, whisk milk with egg white. Dip chicken into milk mixture, then into crumb mixture, turning to coat and shaking off excess. Bake on lightly greased baking sheet in 400 degree F. oven for 35 minutes or until golden and juices run clear when chicken is pierced.

Italian cheese chowder -------- ------------ -------------------------------- 1 16 oz. can canned tomatoes 1 16 oz. can garbanzo beans 1/2 pound zucchini -- sliced 2 onion -- sliced 1 1/2 cups white wine 1/2 cup butter 2 teaspoons salt 2 teaspoons instant minced garlic 1 teaspoon basil 1 bay leaf 1/4 teaspoon pepper 1 cup Monterey Jack cheese -- grated 1 cup Parmesan cheese 1 cup cream Combine first eleven ingredients in large pot. Bake, covered, at 400F for 1 hour, stirring once halfway through. Stir in cheeses and cream; cover and bake 10 minutes more.

Mexican Pizza 4 T. SB legal salsa 1/2 cup cheddar cheese 4 Whole wheat tortillas In a small bowl, lightly mash kidney beans. Place 1/2 of beans on one tortilla, 1/2 on another. Top one tortilla with 1/4 cup cheese and 2 T. salsa. Top each tortilla with remaining tortillas. Place on ungreased cookie sheet and bake at 450 degrees for 8 minutes. Serves 4 or more. Cajun Joe

Grilled Chicken With Garlic Recipe By : http://www.diabetes.org/ada/rcptoday.html Serving Size : 4 Preparation Time :0:00 Categories : Diabetic Chicken Amount Measure Ingredient -- Preparation Method - -------- ------------ -------------------------------- 2 whole boneless skinless chicken breasts -- halved 2 1/2 cups red wine 3 sprigs thyme 10 garlic cloves -- minced 1/4 cup olive oil fresh ground pepper In a medium baking dish, combine chicken, red wine, thyme, and half of the minced garlic. Marinate for 2 to 3 hours in the refrigerator. Spread remaining cloves of garlic evenly across bottom of a small baking dish, cover with olive oil, and sprinkle with pepper. Bake garlic mixture in a 300-degree oven for 1&1/2 hours or until garlic is tender. Place garlic mixture in a food processor or blender and puree. Remove chicken from marinade. Grill chicken for 10 to 15 minutes, turning frequently and brushing with pureed garlic. Transfer to a platter and serve hot. 4 servings/Serving size: 3-4 oz Exchanges: Lean Meat Exchange -- 4 Fat Exchange -- 1 Calories -- 276 Calories from Fat -- 149 Total Fat -- 16g Saturated Fat -- 3g Cholesterol -- 72mg Sodium -- 65mg Carbohydrate -- 2g Dietary Fiber -- 0g Sugars -- 2g Protein -- 27g Copyright � 1998 American Diabetes Association Recipe for Friday, 8/7/98 For your end-of-summer parties, try a recipe from The Complete Quick & Hearty Diabetic Cookbook, one of our newest publications, featuring dozens of simple, yet elegant, recipes that your friends and family will adore. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733). Notes: Roasted garlic is the secret to this flavorful chicken dish.

This recipe could also be made in the oven. Vegetable Beef Rolls 1 1/2 lbs ground beef 1 egg, beaten slightly 1/2 tsp salt dash pepper 1/4 cup celery, chopped 1/4 cup green pepper, chopped 12 slices bacon 1/2 cup SB legal Italian salad dressing(such as Cardini's) Combine ground beef and egg, divide into 6 portions and pat out into 6"x4" rectangles. Combine the salt, pepper, celery and the green pepper. Place equal amounts of the vegetable mixture onto each ground beef rectangle, roll up as for a jelly roll. Wrap each with 2 slices of bacon and secure with toothpicks. Place in a baking dish and pour the salad dressing over top. Let stand for about 1 hour, turning occasionally to keep all sides coated. Remove rolls from pan and grill over medium coals, for 20 to 25 minutes. Basting with the marinade left in the dish. Turn and baste occasionally. Be sure to remove the toothpicks before serving. serves 6 Joyce R.

Just tried this. Worth it if you like mushrooms. Per person, get a big portabella mushroom cap. slice off the stem even with the surface and save for stock. Put 1 tsp each olive oil and balsamic vinegar in the bottom of a glass pie dish. place the cap tops side down in the dish. The finny side should be facing you. Drizzle a little more olive oil on. Put an SB legal pizza sauce over. I used an SB legal spaghetti sauce, reduced. Make sure it's thick. put whatever pizza toppings you usually like over that. I used sliced olives, turkey pepperoni, and skim milk mozarella. Mushrooms would be redundant. Cover with foil and bake in a 375 degree oven for 25-30 minutes, until heated through and cheese melted. The topping possibilities are endless and the carbohydrates are very low.

Well hubby made a great dinner last night.....took chicken breasts floured with whole wheat flour and parmasan cheese then put it in an ovenproof dish but legal spaghetti sauce on it and then topped with mozzerrella cheese....yummy. Give it a try sometime. Debbie G.