CLAM CHOWDER

1 can (5 ounces) Whole baby clams, undrained
1 Potato, peeled, coarsely chopped
1/4 cup Finely chopped onion
2/3 cup Evaporated skim milk
Pinch Ground white pepper
Pinch Dried thyme leaves
1 Tablespoon Reduced calorie margarine

Drain clams; reserve juice. Add enough water to reserved juice to measure 2/3 cup. Combine clam juice mixture, potato and onion in large saucepan. Bring to a boil over high heat. Reduce heat to medium-low. Simmer 8 minutes or until potato is tender.

Add milk, pepper and thyme to saucepan. Increase heat to medium-high. Cook and stir 2 minutes. Add margarine. Cook 5 minutes or until soup thickens, stirring occasionally. Stir in clams. Cook 5 minutes or until clams are firm, stirring occasionally.

Garnish with red pepper strip, thyme and greens, if desired.

Yield: 2 servings

Dietary exchanges per serving:
1 starch/bread, 1 lean meat, 1 milk

Nutritional information per serving:
Calories 204, % calories from fat 17, total fat 4g, saturated fat 1g, cholesterol 47mg, sodium 205mg, carbohydrate 30g, dietary fiber 1 g, protein 14g, calcium 295mg, iron 3mg, vitamin A 164mg, vitamin C 9mg
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Clam Chowder for Two Yum

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Spiced Tea for Two
2 Tea bags
3 Whole cloves, broken into pieces
1/4 teaspoon Dried orange peel (can be purchased in the spice isle of your store)
1/8 teaspoon Cinnamon
2 cups Boiling water

In heated teapot or other heat proof container (glass 2 cup measuring cup covered with plastic wrap works well and tea pours easily when done) , place tea bags, cloves, orange peel and cinnamon. Pour boiling water into teapot. Cover and steep 3 to 5 minutes. Stir just before serving.

Yield: 2 servings.

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Spiced Tea for Two Yum

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SCRAMBLED ZUCCHINI FRITTATA
Low-carb / Diabetic

1 teaspoon Olive oil
1 small Zucchini, grated
1 whole Egg, lightly beaten
or
2 Egg whites, lightly beaten
Pinch Dried basil
Pinch Dried oregano
2 Tbl. Grated cheese (Farmer's, jack, or mild cheddar)
To taste Freshly ground pepper

Heat the olive oil in a small skillet. Stir-fry the grated zucchini for a minute.

Lightly beat the eggs with the herbs.

Pour in the eggs and stir until they are set.

Stir in the grated cheese at the very end.

Season with freshly ground pepper.

Yield: 1 serving

Preparation time: 10 minutes

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Scrambled Zucchini Fritata for One Yum

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CORN CHOWDER

To coat pan: Vegetable cooking spray
2 Tbl. Sweet red pepper, chopped
2 Tbl. Onion, chopped
2 Tbl. Celery, diced
2 cup Potato, diced
1/8 tsp. Salt
1 (10 2 oz.)can Low-sodium chicken broth
2 Tbl. Yellow cornmeal
1 cup Skim milk (no fat milk)
1 cup Frozen whole-kernel corn, thawed and divided
1/4 cup (1 oz.) Reduced-fat sharp Cheddar Cheese, shredded

Coat a medium saucepan with cooking spray; place over medium-high heat until hot. Add sweet red pepper, onion and celery; saute 1 minute or until tender. Add potato, salt, and chicken broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender.

Place cornmeal in container of an electric blender; cover and process 1 minute or until powdered. Add milk and 2 cup corn to cornmeal; cover and process until smooth, stopping once to scrape down sides. Add processed corn mixture and remaining 2 cup corn to potato mixture. Cook over low heat until thoroughly heated, stirring frequently.

To serve, ladle soup into individual bowls, and top each serving with 2 tablespoons cheese.

Yield: 2 servings

Nutrition: Per Serving
Calories 264
Calories from fat 18%
Fat 5.2 g
Saturated fat 2.2g
Carbohydrate 43.6g
Protein 14.4 g
Cholesterol 12mg
Sodium 374 mg

Exchanges:
2 2 Starch
2 Skim Milk
1 Fat

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Corn Chowder for 2 Yum

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COCONUT CR?ME BRULEE

Prep/Total Time: 10 minutes

2 Snack-size cartons (4 oz. each) Refrigerated vanilla pudding
2 Tablespoons Brown sugar
2 Tablespoons Flaked coconut
2 teaspoons Butter, melted

Spoon pudding into two 6-oz. ramekins or custard cups. Combine the brown sugar, coconut and butter; sprinkle over pudding.

Broil 5-6 inches from the heat for 2-3 minutes or until topping is bubbly and golden brown.

Serve warm.

Yield: 2 servings

Nutritional Analysis:
One serving equals 321 calories, 17 g fat (9 g saturated fat), 39 mg cholesterol, 286 mg sodium, 40 g carbohydrate, trace fiber, 3 g protein.

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COCONUT CR?ME BRULEE FOR ONE Yum

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Italian Spaghetti for 2

1/2 pound Ground beef
3 Tablespoons Minced onion
1 can (8 oz.) Tomato sauce
1 can (6 oz.) Tomato paste
1 cup Water
1/4 teaspoon Salt
1/4 teaspoon Garlic powder
1/4 teaspoon Oregano leaves
1/4 teaspoon Basil
3 1/2 to 4 oz. Uncooked spaghetti
Topping Grated Parmesan cheese

In 8-inch skillet, cook and stir meat until brown.

Stir in remaining ingredients except spaghetti and cheese. Heat to boiling.

Reduce heat; cover and simmer 1 hour.

While sauce simmers, cook spaghetti as directed on package.

Serve sauce on hot spaghetti; pass Parmesan cheese.

Yield: 2 servings

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Italian Spaghetti for 2 Yum

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CHOCOLATE PUDDING FOR ONE

1 1/2 tsp. Cornstarch
Pinch Salt
1/2 cup Milk (whole milk works best)
1/4 cup Semisweet or milk chocolate chips
Optional:
As desired Whipped cream or whipped topping for garnish
As desired Baking cocoa to garnish

In a 2-cup glass measuring cup, combine the cornstarch, salt and milk until smooth; add chocolate chips. Microwave, uncovered, on high for 1 minute or until hot but not boiling; stir. Cook 30-45 seconds longer or until mixture just begins to boil; stir. Cool. Pour into a small bowl. If desired, top with whipped cream (or topping) and sprinkle with baking cocoa.

Yield: 1 serving

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Chocolate Pudding for One Yum

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Vegetable oil
2 Meaty chicken pieces (thigh, leg or breast)
1/4 teaspoon Salt
1 medium Potato, peeled
1 medium Zucchini
3 large Pitted ripe olives
2 Tablespoons Catsup
1/2 teaspoon Oregano leaves
1 Tablespoon Butter or margarine
As desired Grated Parmesan cheese

Heat oven to 400 degrees. Brush oil on chicken pieces; sprinkle with 1/4 teaspoon salt. Cut potato lengthwise into 1/8-inch slices. Place potato slices on 18×12-inch piece of double thickness heavy-duty aluminum foil; sprinkle with salt. Cut unpeeled zucchini into 1/4-inch slices. Place zucchini on potato; sprinkle with salt. Place chicken pieces and olives on zucchini; top with catsup, oregano and butter. Wrap securely in foil. Bake until chicken and vegetables are tender, about 1 hour. Sprinkle with Parmesan cheese.

Tasty and easy when served with tosssed Romaine salad, crusty rolls and green grapes.

To Grill:
Cook on grill 5 inches from medium coals for 25 to 30 minutes on each side.

I am available to teach cooking or food related subjects in your home or give presentations or classes for your organizations or groups. Contact me at the following e-mail address:
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Creative Cooking
By
Lydia Critchley

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Chicken Italian in Foil for One Yum

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Pork Chop Bake for 2

2 Pork chops
2 Potatoes, peeled and sliced
1 Onion, sliced
1 small can (6 to 8 oz.) *Lima beans
1/2 teaspoon Sage

Parboil potatoes. In a lightly greased hot skillet, sear pork chops. In a 2-quart baking dish (8x8x2 inch baking dish can be used), layer *lima beans, potaotes and onions.

Lay pork chops on top; season with sage. Cover and bake at 350 degrees for 1 hour.

*Canned corn, sweet potatoes or apples can be substituted for lima beans.

I am available to teach cooking or food related subjects in your home or give presentations or classes for your organizations or groups. Contact me at the following e-mail address:
creativecook@creativecookingbylydia.com.

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Creative Cooking
By
Lydia Critchley

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Pork Chop Bake for 2 Yum

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GLAZED CARROTS

FOR 1 FOR 2

Butter 2 tsp. 4 tsp.
Sliced carrots 3/4 cup 1 1/2 cups
Brown sugar 2 tsp. 4 tsp.
Prepared mustard 1/4 tsp. 1/2 tsp.
Salt and pepper to taste

Melt butter in a heavy saucepan or small skillet with a lid. Stir in remaining ingredients. Cover and simmer for 25 minutes, or until carrots are tender.

Creative Cooking
By
Lydia Critchley

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I am available to teach cooking or food related subjects in your home or give presentations or classes for your organizations or groups. Contact me at the following e-mail address:
creativecook@creativecookingbylydia.com.

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Glazed Carrots for One or Two Yum

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