all-new Low-Carb Cookbook

~

SWISS

CANADIAN BACON AND MAKES 4 SERVINGS

EGGS

8 eggs 1/4 Cup milk 1/2 teaspoon

salt

1/4 teaspoon

black

1/3 Cup finely

chopped

Nonstick

bacon,

1 cup (4 ounces)

shredded

2.

Whisk

together

but 2 tablespoons Spray

4.

Arrange

bacon

or until cheese

divided

eggs,

cut in half Swiss

cheese

milk, salt and pepper

in medium

bowl

skillet with cooking

Cover and cook in pinwheel

is bubbly.

spray;

heat over medium-Iow

14 minutes or until almost

on top of egg mixture.

Total fat Protein Carbohydrate

6

Stir in all

Top with remaining

2 tablespoons

309 209 279 49

Cholesterol Sodium Fiber

466m9 898m9 <19

heat until hot.

set.

Sprinkle

immediately.

Calories

until well blended.

onions.

12-inch ovenproof

egg mixture.

onions,

spray

4 slices Canadian

Preheat broiler.

3.

green

cooking

1.

Add

pepper

with cheese;

onion.

broil

2 minutes

Cut into 4 wedges.

Serve

eye openers

BLUEBERRY CHEESECAKE MUFFINS MAKES 12 SERVINGS 8 ounces

cream

1 cup plus

cheese,

softened

1 tablespoon

no-calorie

sugar

substitute

for baking,

divided

2 eggs 1 teaspoon

grated

1 teaspoon

vanilla

3/4 cup bran

flakes

lemon

peel

cereal

1/2cup all-purpose

flour

1/2 cup soy flour 2 teaspoons

baking

1/4 teaspoon

powder

salt

3/4 cup milk 3 tablespoons

melted

4 tablespoons

no-sugar-added

1/2 teaspoon

ground

butter

1.

Preheat oven to 350°F.

2.

Beat cream

Spray

1 egg,

3.

flours,

Stir together

mixture. 4.

cereal,

In separate

small bowl,

Mix gently

Spoon

about

1 tablespoon

spread

bowl

cooking

on high speed of electric

spray.

mixer

until smooth.

Beat in

lemon peel and vanilla. 1/4 cup sugar substitute, whisk

milk, butter and

baking

powder

and salt in medium

1 egg until blended;

pour over cereal

just until blended.

2 tablespoons

over batter. Spread

fruit

12 muffin cups with nonstick

cheese in medium

3/4 cup sugar substitute,

bowl.

blueberry

cinnamon

batter

cream cheese

sugar substitute

into each muffin cup. Spread

mixture

over fruit spread.

and cinnamon;

sprinkle

Bake 30 to 35 minutes or until toothpick

inserted

mixture

Combine evenly

1 teaspoon

fruit spread

remaining over cream

cheese

mixture. 5.

muffins

10 minutes in pan on wire

at room temperature.

8

Refrigerate

into centers comes out clean.

rack. Remove muffins from pan and cool. leftover

muffins.

Cool

Serve warm

or

eye openers

CHEDDARY SAUSAGE FRITTATA MAKES 4 SERVINGS 4 eggs 1/4 Cup

milk

1 package

( 12 ounces)

1 poblano

pepper,*

1 cup

(4 ounces)

bulk

seeded shredded

breakfast and

pork

sausage

chopped

Cheddar

cheese

*Poblano peppers can sting and irritate the skin; wear rubber gloves when hqndling peppers and do not touch eyes. Wash hands after handling.

1. Preheat broiler. 2.

Combine

3.

Heat

eggs and milk in medium

12-inch

ovenproof

nonstick

bowl;

4.

on paper

Add chopped

sausage

s.

Tip:

10

poblano

Sprinkle

pink,

breaking

Set aside.

heat until hot. Add

up sausage

sausage;

with spoon.

Drain

set aside. to same skillet; cook and stir 2 minutes or until crisp-tender.

to skillet with egg mixture;

medium-Iow

4 wedges.

towels;

until well blended.

skillet over medium-high

cook and stir 4 minutes or until no longer sausage

whisk

stir until blended.

Cover

and cook

10 minutes on

or until eggs are almost set. cheese over egg mixture;

broil 2 minutes or until cheese

is melted.

Cut into

Serve immediately.

If skillet is not ovenproof,

wrap

the handle

in heavy-duty

foil before

broiling

frittata

Return

~

eye openers

DEEP SOUTH

HAM AND REDEYE MAKES 4 SERVINGS

GRAVY

1 tablespoon butter 1 ham steak (about 1 '/3 pounds) 1 cup strong coffee 3/4teaspoon sugar '/4 teaspoon hot pepper sauce 1.

Heat large skillet over medium-high

Add

ham steak; cook 3 minutes.

Remove ham to serving 2.

Add

coffee,

platter;

gravy Serving

12

butter;

tilt skillet to coat bottom.

or until lightly

browned.

set aside and keep warm.

sugar and pepper

2 to 3 minutes or until liquid

heat until hot. Add

Turn; cook 2 minutes longer

sauce to same skillet.

is reduced

to 1/4 Cup liquid,

Bring to a boil over high heat; boil scraping

up any brown

over ham. Suggestion:

Serve

ham

steak

with

sauteed

greens

and

poached

eggs.

bits. Serve

eye openers

FABULOUS FETA FRITTATA MAKES 4 SERVINGS 2 tablespoons butter or olive oil 8 eggs 1/4Cup whipping cream or half-and-half 1/4Cup chopped fresh basil 1/2teaspoon salt 1/4teaspoon freshly ground black pepper 1 package (4 ounces) crumbled feta cheese with basil, olives and sun-dried tomatoes or 1 cup crumbled feta cheese 1/4Cup pine nuts 1.

Preheat broiler.

Melt butter in 1 O-inch ovenproof

heat. Tilt skillet so bottom salt and pepper; are set around 2.

Sprinkle

mix well. edges

skillet with sloped

and sides are well coated Pour mixture

into skillet.

with butter. Beat eggs. Add Cover;

Tip:

14

cook

cream,

basil,

8 to lO minutes or until eggs

(center will be wetl.

cheese and pine nuts evenly

over frittata.

from heat source for 2 minutes or until center of frittata brown.

sides over medium

Transfer

to broiler;

broil 4 to 5 inches

is set and pine nuts are golden

Cut into wedges.

If skillet is not ovenproof,

wrap

the handle

in heavy-duty

foil before

broiling

frittata.

~

eve opener~

CHEESE

BLINTZES

3 tablespoons 1 container

melted

WITH STRAWBERRIES ..A'/~~ .~~n",.,~~ butter,

( 15 ounces)

1 tablespoon

plus

2 teaspoons

1 teaspoon

vanilla ground

nutmeg

prepared

crepes

8 (8-inch)

1/2cup sliced fresh 1/. ~..- r~... ~.~-~

Preheat oven to 350°F.

2.

Combine

cheese,

until smooth.

ricotta

cheese

granulated

sugar

substitute,

divid~

strawberries

1.

process

CREA~

divided

whole-milk

1/8 teaspoon

& SOUR

Brush 1 tablespoon

1 tablespoon Spoon

edges of crepe over filling; dish. Brush remaining

butter over bottom

sugar substitute,

scant 1/4 cup mixture roll up from bottom.

2 tablespoons

vanilla

of 13 x9-inch

and nutmeg

Place crepes,

Fold outside

seam side down,

Bake uncovered

dis

in food processor;

onto center of each crepe.

butter over crepes.

baking

in preparec

18 to 20 minutes

until hot. 3.

Meanwhile,

combine

at room temperature.

Tip: Look "-_.:_-

,

strawberries

Transfer

for shelf-stable

and remaining

crepes to serving

packages

of crepes

plates;

near

the

2 teaspoons

sugar substitute;

top with strawberries.

berries

in the supermarket

set as id.

Serve with SOl

produ(

.

CHUNKY

1 tablespoon

vegetable

1 boneless

skinless

1/2Cup chopped 1/2 Cup thinly 2 green

CHICKEN AND VEGETABLE MAKES 4 SERVINGS

sliced

onions,

oil

chicken

green

SOUP

bell

breast

(4 ounces),

diced

pepper

celery

sliced

2 cans (141/2 ounces

each)

chicken

broth

1 cup water 1/2 Cup sliced

carrots

2 tablespoons 1 tablespoon

1.

finely dried

thyme

1/8 teaspoon

black

pepper

Add

over medium

bell pepper,

heat. Add

celery

chicken;

and onions.

cook and stir 4 to 5 minutes

Cook and stir 7 minutes or until

are tender. broth, water,

or until carrots

18

pink. Add

parsley

leaves

Heat oil in large saucepan

or until no longer

2.

chopped

1/4teaspoon

vegetables .

cream

carrots,

are tender.

cream,

parsley,

thyme and black

pepper.

Simmer

10 minutes

~

SOUTHWESTERN OMELET MAKES 1 SERVING 2 teaspoons

WRAP

cornstarch

1 tablespoon

water

1 egg Nonstick

cooking

3 tablespoons 1 tablespoon

bacon

1/4 cup ( 1 ounce) 2 tablespoons 1/2 cup finely 1.

spray

canned

refried

shredded chunky

warmed

Monterey

Jack

or Cheddar

cheese

salsa

shredded

To make omelet,

beans,

bits

romaine

dissolve

or iceberg

cornstarch

lettuce

in water

in small bowl.

Add

egg; whisk

until

blended . 2.

Spray

large

egg mixture,

nonstick

tilting

skillet lightly

omelet over; cook 30 seconds. 3.

To make wrap,

with cooking

skillet to cover bottom

spread

of skillet.

Turn out onto cutting

beans to edge of omelet.

spray; Cook

heat over medium-high

heat. Add

1 to 2 minutes or until set. Turn

board, Sprinkle

browned

side down.

evenly with bacon

bits, cheese,

salsa and lettuce. 4.

Gently

roll up, sealing

with refried

beans.

Serve immediately;

or, wrap

in plastic

wrap

and refrigerate.

.

20

PEPPERONI PIZZA SOUP MAKES 4 SERVINGS 1 tablespoon 1 cup sliced

oil mushrooms

1 cup chopped

green

1/2 Cup chopped

onion

1 can ( 1 S ounces)

bell

pizza

1 can ( 141/2 ounces)

pepper

sauce

chicken

broth

1 cup water 3 ounces

sliced

1 teaspoon

1 cup (4 ounces) 1.

oregano shredded

Heat oil in large saucepan

Cook, 2.

pepperoni

dried

stirring

frequently,

Stir in pizza

sauce,

food. count!

22

People following This recipe

over medium

cheese heat. Add

7 minutes or until vegetables broth,

and heat simmer 5 minutes. Tip:

mozzarella

water,

pepperoni

Top with cheese

low-carb

mushrooms,

and oregano.

just before

with great

pizza

and onion.

Bring to a boil.

Reduce heat

serving.

meal plans often say they miss pizza

satisfies that craving

bell pepper

are tender.

flavor

more than any other

and a minimum

carbohydrate

NO-KNEAD

SANDWICH

MAKES

2 packages

30

(21/4 teaspaans)

3/4 Cup warm

water

3 tablespoons

(1/4-INCH)

dry

SLICES

yeast

( 110° to 11 S Of)

canola

1 cup all-purpose 2/3 cup uncooked

active

BREAD

oil

flour old-fashioned

oats

1/4cup soy flour* 1/4 cup wheat

gluten*

1/4 cup sesame 2 teaspoons

seeds* sugar

1 teaspoon

substitute

salt

1.

Stir yeast into water

2.

Combine

in food

in small bowl;

all-purpose

processor

let stand 5 minutes.

flour, oats, soy flour, gluten,

fitted with plastic

dough

blade.

Add

oil.

sesame seeds, sugar substitute

Using on/off

pulsing

action,

and salt

process

until

blended. 3.

With

pulsing

processor action,

running,

but do not remove; 4.

Spray

let dough

8x4x2-inch

process

briefly

until dough

Shape

into disc.

rectangle.

Cover with towel; 5.

24

rise 1 hour or until doubled

comes together (Dough

let rise in warm

when tapped.

slices with serrated

through

feed tube; then using on/off

and forms a mass. Unlock

cooking

spray.

Using on/off

and forms a ball. Turn dough

will be slightly

sticky.) Roll dough

Bake 35 minutes or until bread

pulsing

lid,

is golden on wire

action,

onto floured

on floured

place 45 minutes or until doubled

Remove from pan and cool completely knife.

processor

in bulk.

Roll up from short side; fold under ends and place

Preheat oven to 375°F.

hollow

pour yeast mixture comes together

loaf pan with nonstick

surface. 12x8-inch

slowly

process until dough

surface

in prepared

work into pan.

in bulk. brown

and sounds

rack. Cut into 1/4-inch

TWO-MINUTE

TUNA SALAD SANDWICH MAKES 3 SERVINGS

1 6-ounce can water-packed solid albacore tuna, drained and flaked 1/2Cup celery slices 2 tablespoons plus 11/2teaspoons mayonnaise or reduced-fat mayonnaise nonfat) 1 tablespoon drained capers 1/2teaspoon onion powder 6 1/4-inch-thick slices No-Knead Lettuce leaves 1.

Combine

2.

Spread

bread

slices.

all ingredients 1/3 tuna mixture

except

Sandwich

bread

Bread (page 24)

and lettuce in small bowl;

on each of 3 bread

(not

mix well.

slices. Top with lettuce leaves and remaining

VEGETABLE

STRATA

MAKES

2 slices white

bread,

1/4 Cup shredded

carrots

1/2 Cup sliced

mushrooms

1/4 Cup chopped 1 clove

garlic,

1 teaspoon

Place bread cheese;

FLEISCHMANN'S@

cubes evenly on bottom

skillet, over medium

In small bowl,

Stir in tomato

1/2-quart casserole

combine

heat, saute carrots,

and snow peas; cook

dish. Sprinkle

with

Time: Time:

15 55

serving. minutes minutes

mushrooms,

onion

and garlic

1 to 2 minutes more. Spoon

Egg Beaters@ and milk; pour over vegetable

for 45 to 50 minutes or until knife inserted

10 minutes before

26

of greased

set aside. nonstick

Prep

Real Egg Product

milk

until tender.

Cook

Margarine

peas

margarine 375°F

Original

tomato

In medium cheese.

cheese

onion

1 cup EGG BEATERS@ Healthy 3/4 cup skim

Swiss

crushed

1/2 cup chopped 1/2 cup snow

SERVINGS

cubed

reduced-fat

1/2 Cup sliced

6

in center comes out clean.

mixture. Let stand

in over

Bake at

CIOPPINO MAKES

1 teaspoon 1 large

olive

onion,

1 cup sliced 1 clove

4

SERVINGS

oil

chopped

celery,

garlic,

with

celery

tops

minced

4 cups water 1 fish-flavor

bouillon

1 tablespoon 1/4 pound 1 large

cube

salt-free

Italian

cod or other tomato,

baby

clams,

1/4 pound

uncooked

small

1/4 pound

uncooked

bay

1/4 cup flaked

crabmeat

2 tablespoons

fresh

Cook

seasoning. 2.

rinsed

shrimp,

shrimp,

simmer

scallops,

and

deveined

over medium

heat until hot. Add

is soft. Add water,

onion,

bouillon

celery

and

cube and Italian

to a boil over high heat. Add

cod and tomato

10 to 15 minutes or until seafood

crabmeat

(optional)

blend

and stir 5 minutes or until onion Cover and bring

drained

juice

and lemon

desired.

Prep and Cook Time: 30 minutes

28

and

peeled

or crabmeat lemon

Cut cod fillets into 1/2-inch pieces.

medium-Iow;

fish fillets

scallops

Heat olive oil in large saucepan

garlic.

seasoning

mild-flavored

chopped

1 can (10 ounces)

1.

herb

boneless

juice.

to saucepan.

is opaque.

Heat through.

Garnish

Add with

Reduce heat to clams,

if desired,

lemon wedges,

if

QUICK

2 tablespoons

frozen

1 tablespoon 1 teaspoon 1/4teaspoon

Dijon salt

chicken

1/2 cup fresh

orange

sections

chopped

Microwave Directions 1. For sauce, combine microwavable

Add chicken,

longer 3.

fresh

coating

1 pound)

marmalade,

mustard

with vented

plastic

at MEDIUM-HIGH

and salt in 8-inch shallow

is thawed.

both sides with sauce. Arrange

Cover

over. Microwave

wrap.

chicken

Microwave

(70%) 4 minutes,

around

edge of dish

at HIGH

(100%)

or until chicken

pink in center.

Remove chicken

To serve, spoon

30

(about

parsley

juice concentrate,

to serving

2 to 3 minutes or until slightly 4.

breasts

dish until juice concentrate

overlapping.

turn chicken

marmalade

mustard

skinless

without

concentrate

orange

4 boneless

round

juice

no-sugar-added

2 tablespoons

2.

orange

ORANGE CHICKEN MAKES 4 SERVINGS

plate.

Microwave

remaining

sauce at HIGH

(100%)

thickened.

sauce over chicken;

top with orange

sections

and parsley.

3 minutes; is no

s s

s

STEAK

1/2 Cup merlot

Worcestershire

1 tablespoon

balsamic sugar

1 teaspoon

beef

bouillon

1/2teaspoon

dried

thyme

ribeye

2 tablespoons Combine

steaks finely

wine,

sauce

vinegar

1 teaspoon

1.

SAUCE

wine

2 tablespoons

2 beef

WITH ZESTY MERLOT MAKES 4 SERVINGS

granules leaves

(8 ounces chopped

Worcestershire

each) parsley sauce, vinegar,

SU!gar,

bouillon

granules

and

thyme

;

set aside. 2.

Heat large

nonstick

side. Turn steaks again

skillet over high heat until hot. Add and cook 3 to 6 minutes longer

steaks; cook 3 minutes on each

over medium

heat or until desired

doneness. 3.

Cut steaks in half; arrange

4.

Add wine

any brown

32

mixture

bits. Spoon

on serving

to same skillet.

platter.

Place in oven to keep warm.

Bring to a boil; cook and stir 1 minute,

over steaks. Sprinkle

with parsley;

serve immediately.

scraping

up

savvy

suppers

SZECHWAN SEAFOOD STIR-FRY MAKES 4 SERVINGS 1 package

( 10 ounces)

4 teaspoons 4 cloves

dark

garlic,

fresh

sesame

minced

and

1/4 cup reduced-sodium cornstarch

1 tablespoon

dry

1 medium

peeled, fresh

2 teaspoons 1.

cut into large

seeds,

if frozen

Heat 2 teaspoons

1 minute.

Add

soy sauce, cornstarch

Add

remaining

Add

scallops;

soy sauce mixture; Stir spinach

drain.

oil in large

stir-fry 2 minutes.

3.

thawed

mixture

stir-fry

spinach;

with tongs after 3 minutes.

stir-fry 2 minutes. Add

shrimp,

strips

root

toasted

stir-fry

turning

combine

2 teaspoons

1-inch-Iong

ginger

scallops

in cold water;

is wilted,

thin,

or bottled

deveined bay

2 cloves garlic;

Meanwhile,

remaining

or sake

fresh

sesame

Rinse spinach

until spinach 2.

sherry

minced

1/2 pound

heat. Add

divided

red bell pepper,

3/4 pound

leaves

soy sauce

1 tablespoon

11/2 teaspoons

spinach

oil, divided

nonstick

over medium

Remove from heat; keep covered.

and sherry

until smooth;

skillet over medium-high

2 cloves garlic stir-fry

oil in large saucepan

cover and steam 4 to 5 minutes or

and ginger;

stir-fry

1 minute or until shrimp

set aside.

heat. Add 1 minute.

and scallops

Heat

bell pepper; Add

shrimp;

are opaque.

1 minute or until sauce thickens.

and transfer

to 4 individual

plates;

top with seafood

mixture

and

sesame seeds. Tip:

Substitute

one large

head bok choy, thinly sliced,

8 minutes or until bok choy is tender.

34

for spinach.

Increase

steaming

time to

savvy

suppers

SPINACH,

4 boneless Salt

skinless

and

4 slices 4 slices 1 cup

CHEESE AND PROSCIUTTO-STUFFED CHICKEN BREASTS MAKES 4 SERVINGS

black

chicken

(I/2 ounce

each)

(I/2 ounce

each)

spinach

olive

1 tablespoon

butter

chicken

smoked

provolone

flour,

divided

oil

heavy

cream

*Prosciutto, an Italian ham, is seasoned, curedandair-dried; and Italian food markets.

1.

Preheat oven to 350°F.

2.

To form pocket,

cut each chicken

back top half of breast;

3.

sprinkle

and 1/4 cup spinach

Spread

3 tablespoons

off excess. Lightly sprinkle 4.

each)

broth

1 tablespoon

provolone

4 ounces

chopped

all-purpose

1 tablespoon

1 cup

(about

prosciutto*

leaves,

4 tablespoons

breasts

pepper

breast

lightly

not smoked. Look for imported or domestic pro§cil1ttoindelis

horizontally

on each chicken

flour on plate. chicken

almost to the opposite

with salt and pepper. breast.

Holding

edge.

Place 1 slice prosciutto,

Fold 1 slice

Fold top half of breasts over filling.

chicken

breast closed,

coat in flour;

shake

with salt and pepper.

Heat oil and butter in large skillet over medium

heat. Place chicken

in skillet; cook about

4 minutes on each side or until browned. 5.

Transfer chicken

to shallow

baking

dish. Bake in oven

10 minutes or until chicken

is no

longer pink and juices run clear. 6.

Whisk

chicken thickens, Tip:

chicken

broth and cream

broth mixture about

into same skillet;

3 minutes.

Swiss, Gruyere

Spoon

or mozzarella

sliced deli ham may be substituted

36

into remaining

1 tablespoon

heat over medium

sauce onto serving

heat, stirring

plates;

cheese may be substituted for prosciutto.

flour in small bowl. constantly,

top with chicken for smoked

Pour

until sauce

breasts.

provolone.

Thinly

savvy

suppers

ROAST

1 chicken

(3 to 31/2 pounds),

3 tablespoons

olive

11/2 tablespoons

fresh

11/4 teaspoons

salt,

3/4 teaspoon

freshly

peppers

1 medium 1.

Combine

3.

divided rosemary

or 11/2 teaspoons

dried

rosemary,

crushed

juice

divided ground

(preferably

black

pepper,

1 red,

1 yellow

divided and

1 green)

Rinse chicken

in cold water;

pat dry with paper

towels.

Place in

pan.

2 tablespoons

oil, rosemary

salt and 1/2 teaspoon

Cut bell peppers

lengthwise

vegetables

with remaining

vegetables

around

chicken;

center, about 40 minutes.

38

pieces

onion

roasting

1 teaspoon

cut into

fresh

lemon

Preheat oven to 375°F.

shallow 2.

oil,

chopped

1 tablespoon

3 bell

CHICKEN WITH PEPPERS MAKES 6 SERVINGS

pepper

and lemon

juice;

over chicken.

brush over chicken.

into 1/2-inch-thick strips. Slice onion

1 tablespoon

oil, 1/4 teaspoon

roast until vegetables Serve chicken

into thin wedges.

salt and V4 teaspoon

are tender

with vegetables

Sprinkle

Roast 15 minutes.

and chicken

and pan juices.

Toss

pepper.

Spoon

is no longer

pink in

~

savvy

suppers

PORK

CURRY

OVER CAULIFLOWER MAKES 6 SERVINGS

3 tablespoons

olive

oil, divided

2 tablespoons

mild

curry

2 teaspoons 11/2 pounds

prepared pork

1 tablespoon

bell cider

1/2teaspoon

powder

crushed

(boneless

1 red or green

COUSCOUS

garlic

shoulder,

pepper,

seeded

loin or chops), and

cubed

diced

vinegar

salt

2 cups water 1 large 1.

cauliflower

Heat 2 tablespoons

garlic; 2.

head

Add

oil over medium

pork;

stir to coat completely

until pork cubes are barely

Add water;

occasionally, 4.

bring

to a boil.

until liquid

Meanwhile,

5.

pieces about

Heat remaining

cauliflower;

and pork is tender, cut into equal

Process using on/off the size of cooked

curry

powder

and

Cook

and stir 5 to 7 minutes or

and vinegar;

cook and stir

with salt.

pulsing

couscous.

oil over medium

cook and stir 5 minutes or until cooked

curry over cauliflower.

40

is reduced

1 tablespoon

bell pepper

Reduce heat and simmer

trim and core cauliflower;

fitted with metal blade. uniform

is soft. Sprinkle

Add

is golden.

with curry and garlic.

pink in center. Add

3 minutes or until bell pepper 3.

heat in large saucepan.

cook and stir 1 to 2 minutes or until garlic

30 to 45 minutes, adding

additional

pieces.

action

stirring water

Place in food

until cauliflower

as needed. processor

is in small

Do not puree. heat in 12-inch crisp-tender.

nonstick

skillet. Add

Do not overcook.

Serve pork

savvy

suppers

BLUE CHEESE-STUFFED SIRLOIN MAKES 4 SERVINGS 11/2 pounds

ground

beef

1/2 Cup (2 ounces) 1/4 Cup crumbled 1/4 Cup finely 2 teaspoons 1 teaspoon 1 clove

cheese

chopped

parsley

1 medium

Combine

cheese

sauce

minced

salt

2 teaspoons

2.

Cheddar

mustard

Worcestershire

1/4 teaspoon

Shape

sharp

blue

garlic,

1.

sirloin

shredded

Dijon

PATTIES

olive

oil

red bell

pepper,

beef into 8 patties, cheeses,

cut into about

parsley,

thin

strips

4 inches in diameter

mustard,

Worcestershire

and V4 inch thick. sauce, garlic

and salt in small bowl;

toss gently to blend . 3.

Mound

V4 of cheese mixture

with remaining 4.

4 patties;

Heat oil in 12-inch

on each of 4 patties

(about

3 tablespoons

pinch edges of patties to seal completely.

nonstick

cook and stir until edges begin

skillet over medium-high to brown.

Sprinkle

per patty).

Top

Set aside.

heat until hot. Add

pepper

strips;

with salt. Remove from skillet and keep

warm. 5.

Add

peppers.

42

beef patties to same skillet; cook on medium-high Cook

4 minutes or until patties are no longer

5 minutes.

pink in centers

Turn patties; (160°F).

top with

savvy

suppers

GRILLED

RED SNAPPER WITH AVOCADO-PAPAYA MAKES 4 SERVINGS

1 teaspoon

ground

1 teaspoon

paprika

3/4 teaspoon

coriander

salt

1/8 to 1/4 teaspoon 1 tablespoon 4 skinless

ground

olive

red snapper ripe

avocado

1/2 cup diced

ripe

papaya

2 tablespoons

chopped

1 tablespoon

1.

Prepare

fresh

red pepper

oil

1/2 cup diced

4 lime

SALSA

or halibut

fish fillets

(5 to 7 ounces

each)

cilantro

lime

juice

wedges grill for direct grilling.

Combine

coriander,

paprika,

salt and red pepper

in small

bowl or cup; mix well. 2.

Brush oil over fish. Sprinkle

remaining

spice mixture.

21/2 teaspoons

spice mixture

Place fish skin side down

on oiled

over fish fillets; set aside grid over medium-hot

heat. Grill

5 minutes per side or until fish is opaque. 3.

Meanwhile,

medium

44

bowl;

combine mix well.

avocado,

papaya,

cilantro,

lime juice and reserved

Serve fish with salsa and garnish

with lime wedges

spice mixture

in

GRILLED

RED SNAPPER

WITH

AVOCADO-PAPAYA

SALSA

savvy

suppers

BOLOGNESE-STYLE PORK RAGU SPAGHETTI SQUASH MAKES 8 SERVINGS 11/2 pounds

ground

1 cup finely 1 teaspoon

celery

onion

prepared

2 tablespoons 1 teaspoon

pork

chopped

1/2 Cup chopped

OVER

crushed

tomato Italian

garlic

or 2 cloves

garlic,

minced

paste

seasoning

1 can (141/2 ounces)

low-sodium

chicken

broth

1/2 cup half-and-half 1 spaghetti

squash

1/2 cup grated 1.

Brown

celery

(3 to 4 pounds)

Parmesan

pork in 3-quart

and onion;

Add garlic,

saucepan

Stir in broth.

3.

Add

4.

Meanwhile,

over medium-high

heat, stirring

cook and stir 5 minutes over medium

cook and stir 1 minute.

2.

Stir in tomato

Reduce heat. Simmer

half-and-half; pierce

15 minutes until squash 15 minutes.

(optional)

cook,

stirring

spaghetti

squash several

is tender

stirring

are tender.

seasoning.

occasionally.

until hot. Skim off excess fat. times with

(squash will yield

Cut in half, scoop out and discard

up meat. Add

heat or until vegetables

paste and Italian

10 to 15 minutes,

constantly,

to break

when

knife. Microwave pressed

seeds. Separate

at HIGH

with finger).

let cool

(100%) 10 to

flesh into strands with fork;

keep squash warm. 5.

Serve 1/2 cup meat sauce over

Parmesan, Tip:

Sauce can be cooked

removed

46

1 cup spaghetti

squash.

Sprinkle

with

1 tablespoon

if desired.

and discarded

the day before

before

reheating.

and refrigerated

so that chilled

fat can be

grated

s . 51

STIR-FRIED

ASPARAGUS

MAKES

1/2 pound

6

SERVINGS

asparagus

1 tablespoon 1 cup

celery

1/2 cup

bottled

olive

or

roasted

1/4 teaspoon

black

1/4 cup

almonds,

sliced

canola

oil

slices red

peppers,

drained

and

diced

pepper toasted*

*To toast almonds, place in small dry skil'et. Cook over medium heat, $tjrring constan!iY,until almondsdre browned.

1.

Trim ends from asparagus;

2.

Heat oil in 12-inch

cut stalks diagonally

nonstick

Add

asparagus

and red peppers.

3.

Add

pepper

48

black

into l-inch

skillet over medium-high

pieces.

heat. Add

celery;

Stir-fry 3 to 4 minutes or until asparagus

and almonds;

mix until blended.

lightly

stir fry 2 minutes. is crisp tender.

slender

sides

JALAPENo WILD RICE CAKES MAKES 8 SERVINGS 1/3 Cup

wild

3/4 Cup

water

rice

1/2 teaspoon

salt,

1 tablespoon

divided

all-purpose

1/2 teaspoon

flour

baking

powder

pepper,*

finely

1 egg 1 jalapeno 2 tablespoons 1 tablespoon

minced freshly

2 tablespoons

chopped

onion grated

vegetable

ginger

or

olive

or

2 teaspoons

ground

ginger

oil

*JalaPl?'rio peppers can sting and irritate the skin; wear rubber gloves when handling Pl?'PPl?'rsand do not touch eyes. Wash hands after handling.

1.

Combine

rice, water

and 1/4 teaspoon

salt in medium

saucepan.

heat; cover and simmer 40 to 45 minutes or until rice is tender. place

in medium

bowl.

Add flour, baking

powder

Bring to a boil.

Drain

and remaining

Reduce

rice, if necessary;

1/4 teaspoon

salt; mix until

blended . 2.

Whisk

egg,

jalapeno

pepper,

onion

and ginger

together

in small bowl.

Pour egg mixture

over rice; mix until well blended. 3.

Heat oil in large

pan and shape brown.

nonstick

skillet over medium

into cake. Cook,

Transfer to paper

towels.

heat. Spoon

2 tablespoons

rice mixture

4 cakes at a time, 3 minutes on each side or until golden Serve immediately

or refrigerate

rice cakes for up to

24 hours. Tip:

To reheat cold rice cakes,

baking

Calories Total fat Protein Carbohydrate

50

preheat

oven to 400°F.

Place rice cakes in single

sheet; heat 5 minutes.

63 49 29 59

Cholesterol Sodium Fiber

27m9 330m9 <19

layer on

into

BRAISED

ORIENTAL

MAKES

6

CABBAGE

SIDE-DISH

SERVINGS

1/2small head green cabbage (about 1/2pound' 1 small head bok choy (about 3/4 pound) 1/2Cup fat-free reduced-sodium chicken broth 2 tablespoons reduced-sodium soy sauce 2 tablespoons rice wine vinegar 1 tablespoon brown sugar 1/4teaspoon red pepper flakes (optional) 1 tablespoon water 1 tablespoon cornstarch 1.

Cut cabbage

1/2-inch pieces. 2.

Combine

vinegar, 3.

into l-inch

pieces.

Cut woody

stems from bok choy leaves;

cabbage

brown

and bok choy stems in large

sugar and red pepper

flakes,

are crisp-tender.

4.

into cornstarch

Blend water

in small bowl

Stir in reserved

bok choy leaves;

cook

skillet. Add

broth,

soy sauce,

if desired.

until smooth.

1 minute or until sauce boils and thickens.

52

nonstick

Bring to a boil over high heat. Reduce heat to medium.

until vegetables

5.

slice stems intc

Cut tops of leaves into 1/2-inch slices; set aside.

1 minute.

Cover

and simmer 5 minutes or

Stir into skillet. Cook

and stir

LEMON

AND

FENNEL

MARINATED

MAKES

4

VEGETABLES

SERVINGS

1 cup water 2 medium carrots, cut diagonally into 1/2-inch-thick slices 1 cup small whole fresh mushrooms 1 small red or green bell pepper, cut into 3/4-inch pieces 3 tablespoons lemon juice 1 tablespoon sugar 1 tablespoon olive oil 1 clove garlic, minced 1/2teaspoon fennel seeds, crushed 1/2teaspoon dried basil leaves, crushed 1/4teaspoon black pepper Bring water

to a boil over high heat in small saucepan.

heat to medium-Iow.

Cover

and simmer about

Add

carrots.

Return to a boil.

5 minutes or until carrots

Reduce

are crisp-tender.

Drain and cool. Place carrots, Combine

mushrooms

and bell pepper

lemon juice, sugar, oil, garlic,

Pour over vegetables.

Close bag securely;

24 hours, turning

occasionally.

Drain vegetables;

discard

54

marinade.

in large

fennel

resealable

plastic

seeds, basil and black

turn to coat.

Place vegetables

Marinate

in serving

food storage pepper

in refrigerator

bag.

in small bowl. 8 to

dish. Serve with toothpicks.

slender

sides

ASPARAGUS

WITH SESAME-GINGER MAKES 7 SERVINGS

1 tablespoon

SPLENDA@ Granular

1 tablespoon

water

1 tablespoon

peanut

1 tablespoon

rice vinegar

1 tablespoon

soy sauce

1 tablespoon

oil

tahini*

(pureed

1 teaspoon

chopped

fresh

1/2teaspoon

chopped

garlic

Pinch

crushed

48 medium

SAUCE

sesame

seeds)

ginger

red pepper

asparagus

spears,

trimmed

and

peeled

*Look for tahini in the ethnic foods section of your supermarket 1.

In a faod processor,

blended. 2.

Fill large skillet half-full

Transfer to serving

Prep Time: Cook Time:

of water;

approximately platter.

temperature.

56

all ingredients

except

asparagus

and mix until thoroughly

Set aside.

just until crisp-tender, 3.

combine

10 minutes 5 minutes

cover and bring 4 to 5 minutes.

to a boil. Add Drain well.

Pour sauce over hot asparagus.

asparagus

and simmer

(Do not rinse.) Serve warm

or at room

THAI

1/4 Cup creamy 2 tablespoons

or chunky peanut butter EQUAL@ SPOONFUL *

11/2 tablespoons

hot water

1 tablespoon

lime

1 tablespoon

dark

soy sauce sesame

red pepper

2 tablespoons 3 cups fresh

broccoli

1/4 cup sliced garlic,

oil

florets

red bell

green

oil

flakes

vegetable

1/2 cup chopped 1 clove

juice

light

11/2 teaspoons 1/4 teaspoon

BROCCOLI SALAD MAKES 4 SERVINGS

pepper

onions

crushed

May substitute3 packets Equal@sweetener. .Combine

peanut

butter, Equal@, hot water,

pepper

flakes until well blended;

.Heat

vegetable

onions

and garlic.

and stir in peanut .Serve

60

warm

lime juice, soy sauce,

oil in large skillet over medium-high

heat. Add

Stir-fry 3 to 4 minutes until vegetables butter mixture.

or at room

sesame oil and red

set aside.

temperature.

broccoli,

are tender-crisp.

red pepper,

green

Remove from heat

RASPBERRY MANGO SALAD MAKES 4 SERVINGS 2 cups arugula I cup torn

Bibb

or Boston

1/2 Cup watercress, I cup diced 3/4 Cup fresh 1/4 Cup (II/2

mango ounces)

crumbled

olive

I tablespoon

water salt

1/8teaspoon

black

1.

Combine

arugula,

2.

Shake remaining

blue

cheese

oil

raspberry

1/8teaspoon

immediately.

lettuce removed

raspberries

I tablespoon 1 tablespoon

62

stems

vinegar

pepper lettuce, watercress, ingredients

mango,

raspberries

in small jar. Pour over salad;

and cheese in medium toss to coat.

Serve

bowl

~

GREENS

AND

BROCCOLI

SALAD

MAKES

4 sun-dried

tomato

3 cups torn

washed

11/2 cups broccoli 1 cup sliced 1/3 Cup sliced

vegetable

1/4 teaspoon

chicken

1/4 teaspoon

dried

1/4 teaspoon

dry

1/8 teaspoon

ground

salad

bowl.

Combine

ground combine.

64

SERVINGS

packed

in oil}

or plain

leaf

lettuce

radishes water

Chop

VINAIGRETTE

mushrooms

balsamic

1. Pour enough

PEPPY

florets

fresh

1 tablespoon

drain.

(not

red-tipped

2 tablespoons 1 teaspoon

2.

halves

4

WITH

bouillon chervil

granules

leaves

mustard

boiling

tomatoes.

red pepper water

over tomatoes

Combine

tomatoes,

2 tablespoons

red pepper

vinegar oil

water,

vinegar,

in jar with tight-fitting

in small bowl lettuce,

broccoli,

oil, bouillon lid. Cover;

to cover.

Let stand 5 minutes;

mushrooms

granules,

shake well.

chervil,

and radishes

mustard

Add to salad;

and

toss to

in large

TABBOULEH MAKES

1/2 Cup uncooked 3/4 Cup boiling 1/4teaspoon

bulgur

wheat

salt lemon

2 teaspoons

juice

olive

oil

1/2teaspoon

dried

basil

1/4teaspoon

black

pepper

onion,

thinly

leaves sliced

1/2 cup chopped

cucumber

1/2 cup chopped

green

1/2 cup chopped

tomato

1/4 cup chopped

fresh

1.

chopped

Rinse bulgur

thoroughly

to medium

30 minutes. 2.

bell

pepper

parsley

2 teaspoons

transfer

SERVINGS

water

5 teaspoons

1 green

8

mint

(optional)

in colander

heatproof

bowl.

under cold water,

Stir in boiling

water

picking

out any debris.

and salt. Cover;

Drain well;

let stand

Drain well.

Combine

lemon juice, oil, basil and black

pepper

in small bowl.

Pour over bulgur;

mix well. 3.

Layer bulgur,

parsley 4.

Refrigerate,

before

66

onion,

cucumber,

bell pepper

and tomato

in clear glass bowl;

sprinkle

and mint, if desired.

serving.

covered,

at least 2 hours to allow

flavors

to blend.

Serve layered

or toss

with

SPICY

1 head

iceberg

1/2 Cup fresh

lettuce

basil

1/4 Cup rice wine

leaves vinegar

1 piece fresh

ginger

1 tablespoon

reduced-sodium

3 cloves

red pepper

2 teaspoons 28 large

(2 inches),

dark

shrimp,

1 to 2 limes,

flakes

sesame peeled

Dressing

and

1. Core,

rinse and thoroughly basil, vinegar,

off, scraping Cover

deveined (optional)

(recipe

Combine

food processor

oil

cut into wedges

Vinaigrette

coated.

peeled soy sauce

garlic

1 teaspoon

2.

ORIENTAL SHRIMP SALAD MAKES 4 SERVINGS

follows)

drain

ginger,

lettuce.

fitted with metal blade.

sides as needed. and refrigerate

Preheat broiler.

Refrigerate

soy sauce, garlic, Transfer

in airtight

Blend to form rough paste to large

Broil shrimp

in shallow

pan, turning

pulsing

bowl.

once,

with lime, if desired.

Dressing.

Serve with Vinaigrette

Dressing:

to crisp.

Add

in blender

blender shrimp

or

on and

and stir until

for 2 hours or overnight.

on four plates.

oil in small bowl

paste,

mixing

2 minutes each side. Shred lettuce; arrange

Vinaigrette

container

sesame oil and red pepper

Whisk

3 tablespoons

just until opaque,

Top with cooked

red wine vinegar

with

about

shrimp.

11/2 tablespoons

Garnish

olive

until blended.

67

.

HAM

AND

CHEESE IISUSHI" MAKES 8 SERVINGS

ROLLS

4 thin slices deli ham (about 4x4 inches) 1 package (8 ounces) cream cheese, softened 1 seedless cucumber, quartered lengthwise and cut into 4-inch lengths 4 thin slices (about 4x4 inches) American or Cheddar cheese, room temperature 1 red bell pepper, cut into thin 4-inch long strips 1.

For ham sushi: Pat each ham slice with paper

each ham slice to edges with 2 tablespoons 2.

Pat 1 cucumber

quarter

ham slice. Roll tightly. remaining

with paper

Seal by pressing

towel

cream

towel to remove gently.

to remove

excess moisture.

excess moisture;

Roll in plastic

wrap;

place at edge of

refrigerate.

Repeat with

three ham slices.

3.

For cheese sushi: Spread

each cheese slice to edges with 2 tablespoons

4.

Place 2 strips red pepper

even with one edge of one cheese slice. Roll tightly.

pressing 5.

gently.

Roll in plastic

wrap;

To serve: Remove plastic wrap

8 IV2-inch-wide)

68

Spread

cheese.

pieces.

Arrange

refrigerate.

Repeat with remaining

cream

Seal by

3 cheese slices.

from ham and cheese rolls. Cut each roll into

on plate.

cheese.

snack

solutions

WILD

WEDGES

MAKES

2 (8-inch)

fat-free

Nonstick

cooking

1/3cup shredded

2 tablespoons

spray

cooked

onion,

thinly mild,

Cheddar

chicken sliced

thick

(about

and

2.

skillet over medium

Spray one side of one flour tortilla

skillet. Top with cheese,

Cook

1/4 cup)

chunky

Heat large nonstick

3.

cheese

or turkey

1.

spray with cooking

SERVINGS

tortillas

reduced-fat

1/3 cup chopped 1 green

flour

4

chicken,

salsa heat until hot.

with cooking

green onion

spray;

place

sprayed

and salsa. Place remaining

side down tortilla

in

over mixture;

spray.

2 to 3 minutes per side or until golden

brown

and cheese

is melted.

Cut into

8 triangles. Variation: beans

70

For bean over

one

quesadillas,

of the tortillas.

omit

the chicken

and

spread

1/3 Cup canned

fat-free

refried

snack

solutions

HERBED POTATO CHIPS MAKES 6 SERVINGS Nonstick olive oil cooking spray 2 medium red potatoes (about 1/2pound), unpeeled 1 tablespoon olive oil 2 tablespoons minced fresh dill, thyme or rosemary weed, thyme or rosemary 1/4teaspoon garlic salt 1/8teaspoon black pepper 11/4cups fat-free sour cream 1.

Preheat oven to 450°F.

Spray

2.

Cut potatoes

into very thin slices, about

towels.

Arrange

cooking

spray.

3.

Bake 10 minutes;

small bowl; potatoes 4.

72

crosswise potato

sprinkle

are golden

large

slices in single

baking

or 2 teaspoons

sheets with cooking V16 inch thick.

layer on prepared

baking

turn slices over. Brush with oil. Combine evenly brown.

Serve with sour cream.

onto potato

slices. Continue

Cool on baking

sheets.

baking

spray;

dried dill

set aside.

Pat dry with paper

sheets; coat potatoes

dill, garlic

with

salt and pepper

5 to 10 minutes or until

in

snack

solutions

CONFETTI TUNA IN CELERY STICKS MAKES 10 TO 12 SERVINGS 1 (3-ounce)

pouch

1/2 Cup shredded

of STARKIST"' Premium

red or green

1/2 Cup shredded

carrot

1/4 Cup shredded

yellow

3 tablespoons 1/2teaspoon Salt and

squash

plain dried

basil,

pepper

10 to 12 (4-inch)

low-fat

cream

cheese,

crushed sticks,

with

leaves

In a small bowl

toss together

tuna, cabbage,

2.

Stir in cream cheese, yogurt

and basil. Add

3.

With

74

Time:

softened

yogurt

1.

Prep

Light

to taste

celery

small spatula

or Chunk

or zucchini

reduced-calorie

1 tablespoon

Albacore

cabbage

spread

20 minutes

mixture

evenly

if desired carrot

and squash.

salt and pepper

into celery

sticks.

to taste.

Tuna

snack

solutions

SPICED

SESAME WONTON MAKES 8 SERVINGS

CRISPS

20 {3-inch-square) wonton wrappers, cut in half 1 tablespoon water 2 teaspoons olive oil 1/2teaspoon paprika 1/2teaspoon ground cumin or chili powder 1/4teaspoon dry mustard 1 tablespoon sesame seeds 1.

Preheat oven to 375°F.

2.

Cut each halved

Coat 2 large

wonton

wrapper

nonstick

baking

into 2 strips; place

sheets with nonstick in single

cooking

layer on prepared

spray. baking

sheets. 3.

Combine

mixture 4.

water,

oil, paprika,

evenly onto wonton

cumin and mustard

strips; sprinkle

Bake 6 to 8 minutes or until lightly

Transfer to serving

Calories Total fat Protein Carbohydrate

76

in small bowl;

browned.

Remove to wire

plate.

75 29 29 129

Cholesterol Sodium Fiber

mix well.

Brush oil

evenly with sesame seeds.

3m9 116m9 <19

rack; cool completely.

snack

solutions

SAVORY ZUCCHINI STIX MAKES 4 SERVINGS Nonstick olive oil cooking spray 3 tablespoons seasoned dry bread crumbs 2 tablespoons grated Parmesan cheese 1 egg white 1 teaspoon reduced-fat (2%) milk 2 small zucchini (about 4 ounces each), cut lengthwise 1/3cup spaghetti sauce, warmed 1.

Preheat oven to 400°F.

2.

Combine

milk in another 3.

bread

Spray

crumbs

shallow

Dip each zucchini

baking

and Parmesan

sheet with cooking

spray;

cheese in shallow

set aside.

dish. Combine

egg white

and

dish; beat with fork until well blended. wedge

first into crumb

mixture,

excess drip back into dish. Roll again

in crumb

4.

baking

Place zucchini

into quarters

sticks on prepared

18 minutes or until golden

brown.

mixture

then into egg white

sheet; coat well with cooking

Serve with spaghetti

mixture,

letting

to coat. spray.

Bake 15 to

sauce.

77

PINEAPPLE-GINGER

BAVARIAN MAKES

1 can (8 ounces) 1 package

crushed

(4-serving

1 cup sugar-free 1 cup plain 3/4 teaspoon 1 packet

1.

Combine

yogurt fresh

ginger

pineapple

in medium

juice with enough

bowl.

refrigerate

remaining refrigerate.

serving,

soft peaks form. Add

80

water

to equal

V2 Cup liquid.

Pour into

juice mixture;

pineapple; ramekins.

stir until gelatin

is completely

stir until well blended. Cover

each ramekin

Add yogurt; with plastic

until firm. combine

beat cream sugar substitute

To serve, top bavarian

mixture.

pineapple

Pour into 5 individual

Cover with plastic wrap;

5.

Add

ale and half of crushed

wrap;

Just before

gelatin

Bring to a boil over high heat.

until well blended.

4.

reserved

cream

Add ginger

Meanwhile,

liquid

substitute

whisk

3.

orange

and

ale

nonfat

reserved

Place gelatin

dissolved.

drained

vanilla

small saucepan. 2.

SERVINGS

in juice,

size) sugar-free

grated sugar

1/4 teaspoon

pineapple

ginger

1/2 cup whipping

5

with

half of crushed

in small deep and vanilla;

1 tablespoon

pineapple

bowl

with ginger

in small bowl.

on high speed of electric

mixer

until

beat until stiff peaks form.

whipped

topping

and

1 tablespoon

pineapple

~

I --

.

.

.

.

.

.

...

.

~

~INEAPPLE

,INGER

BAVARIANS

CHOCOLATE

2 tablespoons 8 chocolate

PEANUT

creamy wafer

peanut

Spread

2.

Spoon

peanut

3.

Wrap

Press down

instant

white

PARFAITS

chocolate

pudding

mix

2% milk cream

raspberries chopped

or sliced roasted

strawberries shelled

pistachio

nuts or chopped

toasted

nuts mix to milk; beat with wire whisk or electric

5 minutes or until thickened"

Beat whipping

high speed until stiff peaks form. In each of 4 parfait

or wine glasses,

Repeat layers.

Spoon

cream

Fold whipped layer

remaining

cover and chill up to 6 hours before

82

peanut

Freeze at least 2 hours or up to 5 days.

size) sugar-free

macadamia

4 cookies,

to edges of sandwich.

{4-serving

2 tablespoons

raspberries.

Top with remaining

to force ice cream

in foil; seal tightly.

11/2 cups fresh

2.

butter on 4 cookies.

lightly

CHOCOLATE PUDDING MAKES 4 SERVINGS

2 cups {Iow-fat)

Add"pudding

softened

WHITE

3/4 cup whipping

1.

ice cream,

butter aver flat sides of all cookies

each sandwich

1 package

butter

vanilla

ice cream over peanut

butter sides down.

SANDWICHES

cookies

2/3 cup no-sugar-added 1.

BUTTER ICE CREAM MAKES 4 SERVINGS

serving.

mixer 2 minutes"

in small deep

cream

Refrigerate

with electric

mixer at

into pudding.

V4 cup pudding pudding

bowl

and 2 tablespoons

over berries.

Just before

serving,

Serve immediately

sprinkle

with nuts.

or

.

.

I .

I ~

.

CHOCOLATE

PEANUT

BUTTER ICE CREAM

SANDWICHES

surprising

sweets

ANGEL

1 prepared 8 ounces

CAKE

angel sliced

food

WITH ALMOND BUTTER MAKES 16 SERVINGS

cake

( 14 ounces)

almonds

2 cups (4 sticks)

butter

14 packages

sugar

1 teaspoon

ground

cinnamon

1/2 teaspoon

ground

nutmeg

substitute

1.

Preheat oven to 325°F.

2.

Cut cake into 16 slices with serrated

ovenproof 3.

serving

Meanwhile,

plate.

place

12-inch

nonstick

Arrange

mixture

84

cinnamon warm

over cake.

cake slices accordion-fashion

10 minutes or until heated

skillet over medium-high browned.

Heat butter in same skillet over medium

substitute, 5.

knife. Arrange

Cover with foil; bake

cook and stir 4 minutes or until lightly 4.

SAUCE

on

through.

heat until hot. Add

almonds;

Remove from pan; set aside.

heat until bubbly.

Remove from heat; stir in sugar

and nutmeg. cake on serving

platter;

sprinkle

with almonds

evenly.

Spoon

butter

CHOCOLATE-ALMOND MERINGUE MAKES 15 SERVINGS 2 tablespoons

granulated

3 packages

sugar

11/2 teaspoons 2 egg whites,

room vanilla

1/4 teaspoon

cream

1/4 teaspoon

almond

1/8 teaspoon 11/2 ounces

2.

of tartar extract

almonds sugar-free

Beat egg whites

1 tablespoon

4.

Tip:

granulated

fruit sugar,

spread sugar substitute

and cocoa

powder

in small bowl on high speed of electric

almond

extract

mixer until foamy.

and salt; beat until soft peaks form. Add

sugar

Add vanilla, mixture,

until stiff peaks form.

sheet with foil. Spoon

15 equal

mounds

of egg white

mixture

onto foil.

with almonds.

or until completely

Stir fruit spread

adding

leave

puffs in oven 2 hours

dry. Remove from oven; cool completely.

and spoon

about

1/2 teaspoon

Puffs are best if eaten the same day they're

container,

86

raspberry

Bake 1 hour. Turn oven off but do not open oven door.

longer 5.

Combine

at a time, beating

line baking

Sprinkle

seedless

set aside.

cream of tartar,

3.

powder

temperature

Preheat oven to 275°F.

small bowl;

cocoa

salt sliced

3 tablespoons 1.

sugar

substitute

unsweetened

1/2 teaspoon

PUFFS

fruit topping

at time of serving.

onto each meringue made.

If necessary,

just before

serving

store in airtight

in

STRAWBERRY-TOPPED CHEESECAKE MAKES 8 SERVINGS 1 cup sliced

strawberries

10 packages

sugar

substitute,

1 teaspoon

vanilla,

divided

1/2 teaspoon

grated

orange

1/4teaspoon

grated

fresh

1 package

(8 ounces)

1/2 cup sour

1.

2.

cheese,

softened

combine

and granulated

sugar

crushed

in medium

Meanwhile,

30 seconds

cream

strowberries,

ginger

peel ginger

granulated

wafers,

Combine

grated

divided

cream

2 tablespoons 16 vanilla

CUPS

1 package bowl; cream

sugar in medium

sugar substitute,

toss gently. cheese, mixing

on low speed of electric

sour cream, bowl.

mixer.

1/4 teaspoon

vanilla,

Let stand 20 minutes to allow

Add

Increase

remaining remaining to medium

9 packets 3/4 teaspoon speed;

orange

flavors

peel and

to blend.

sugar substitute vanilla;

beat

beat 30 seconds

until smooth. 3.

Spoon

cream

2 tablespoons

Total fat Protein Carbohydrate

88

cheese mixture

vanilla

wafer

into 8 individual1/4-cup

crumbs

and about

205

Cholesterol

159 39 159

Sodium Fiber

ramekins.

2 tablespoons

36m9 127m9 <19

Top each with about

strawberry

mixture.

or

CHOCOLATE

CHEESECAKE

MAKES

2 packages

(8 ounces

each)

10

cream

SERVINGS

cheese,

softened

2 eggs 1/3 Cup

plus

2 teaspoons

2 tablespoons 3 teaspoons 2 level 1 cup

vanilla,

sugar

substitute,*

unsweetened

whipping

cocoa

cream

*Choose a sugar substitute that measures like sugat; such as Splend~

1.

Preheat oven to 350°F.

8-inch parchment lightly 2.

paper

with cooking

Spray

or wax

or electric

running 3.

4.

circle to fit bottom

1/3 cup sugar substitute, speed

beat in cocoa

into prepared

cooking

of pan. Place paper

honey

and 2 teaspoons

2 to 3 minutes just until well blended.

until well blended.

spray.

Cut

in pan; spray

around

onto plate.

invert cake top side up. Cover

edge of cheesecake

Remove parchment

vanilla With

in large mixer

Do not overheat.

pan. Bake 35 to 40 minutes until center

rack; run thin spatula

Invert cheesecake

8-inch round cake pan with nonstick paper

mixer at medium

on low speed,

Pour batter

on wire

or Equal@Spoonful.

spray.

Beat cream cheese, eggs,

bowl

divided

divided

tablespoons heavy

granular

honey

to loosen.

paper.

loosely with plastic wrap.

is set. Cool

Place serving

Refrigerate

10 minutes

Cool completely. plate over cake;

at least 4 hours or

overnight. 5.

Beat cream,

remaining

2 teaspoons

bowl at high speed of electric

Calories Total fat Protein Carbohydrate

90

296 279 69 79

sugar substitute

and

mixer until stiff peaks form.

Cholesterol Sodium Fiber

1 teaspoon

vanilla

Serve with cheesecake.

125m9 158m9 <19

in small deep

METRIC

CONVERSION

CHART

VOLUME MEASUREMENTS

(dry)

1/8teaspoon = 0.5 mL 1/4teaspoon = 1 mL 1/2teaspoon = 2 mL 3/4teaspoon = 4 mL 1 teaspoon = 5 mL 1 tablespoon = 15 mL 2 tablespoons = 30 mL 1/4cup = 60 mL 1/3cup = 75 mL 1/2cup = 125 mL 2/3cup = 150 mL 3/4cup = 175 mL 1 cup = 250 mL 2 cups = 1 pint = 500 mL 3 cups = 750 mL 4 cups = 1 quart = 1 L VOLUME MEASUREMENTS

250°F 275°F 300°F 325°F 350°F 375°F 400°F 425°F 450°F

BAKING

(fluid)

8x8x2 9x9x2 12x8x2 13x9x2

1 fluid ounce (2 tablespoons) = 30 mL 4 fluid ounces (1/2cup) = 125 mL 8 fluid ounces (1 cup) = 250 mL 12 fluid ounces (11/2cups) = 375 mL 16 fluid ounces (2 cups) = 500 mL

1/2ounce = 15 9 1 ounce = 30 9 3 ounces = 90 9 4 ounces = 120 9 8 ounces = 225 9 10 ounces = 285 9 12 ounces = 360 9 16 ounces = 1 pound

Bx4x3 gx5x3 --

Baking Dish or Casserole

1 quart 1% quart 2qu~

= 450 9

= = = = = = = = =

120°C 140°C 150°C 160°C 180°C 190°C 200°C 220°C 230°C

PAN SIZES

2L 2.5 L 3L 3.5 L

20 X 20 x 5 23x23x5 30x20x5 33 x 23 x 5