CASHEW RICE PILAF
2 Tbl. Margarine or butter
2 to 3 Tbl. Finely chopped onion
? cup Uncooked regular long-grain white rice
1 cup Chicken broth
? tsp. Salt
? cup Cashews, coarsely chopped
2 Tbl. Chopped fresh parsley

Melt margarine in medium saucepan. Add onion, cook until tender. Add rice; stir until coated with margarine.

Add broth and salt. Cover; simmer 25 to 30 minutes or until rice is tender and liquid is absorbed. Stir in cashews and parsley.

Yield: 3 servings

Nutrition information per serving:

Calories 280
Calories from fat 140
% Daily value:
Total fat 15g 23%
Saturated fat 3g 15%
Cholesterol 0mg 0%
Sodium 620mg 26%
Total carbohydrate 31g 10%
Dietary fiber 1g 4%
Sugars 2g
Protein 6g
Vitamin A 10%
Vitamin C 4%
Calcium 2%
Iron 15%
Dietary Exchanges:
2 Starch, 3 Fat or 2 Carbohydrate, 3 Fat

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Cashew Rice Pilaf Yum

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TOMATO BUTTERFLY

1 large Tomato slice from center of tomato
1 Celery stick, as long as the tomato slice is around
1/4 cup Peanut butter, or cream cheese or egg salad or any filler of your choice
4 Ripe olives or stuffed olives. sliced
Tidbits of various vegetables of your choice
2 Alfalfa sprouts or celery leaf groups
Plate
Knife
Spoon

Cut tomato slice in half (making 2 half circles) for wings. Place filling in celery stick for body of butterfly. Place the rounded part of each “wing” next to each side of the celery stick ? attaching with peanut butter or cream cheese if desired. Attach the sprouts or celery leaves as antennae. Decorate the wings with olive slices and or veggie bits using peanut butter or cream cheese for glue if desired.

Yield: 1 butterfly

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YOGURT MUFFINS

1/3 cup All-purpose flour
1/4 tsp. Baking powder
1/8 tsp. Baking soda
Dash Salt
1 Tbl. Sugar
3 Tbl. Vanilla low-fat yogurt
1 tsp. Vegetable oil
1/4 tsp. Vanilla extract
1 Egg white
Vegetable cooking spray

Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine yogurt and next 3 ingredients; add to dry ingredients, stirring just until dry ingredients are moistened.

Spoon batter evenly into 2 muffin pan cups coated with cooking spray.

Bake at 400? for 15 to 18 minutes or until golden. Remove from pan immediately.

Yield: 2 muffins

To increase the fiber content of Yogurt Muffins, fold 2 tablespoons chopped dates into muffin batter, or sprinkle 2 tablespoons low-fat granola over muffin batter before baking.

Per Muffin:
Calories 150
Calories from Fat 18%
Saturated Fat 0.6 g
Fat 3.0 g
Carbohydrate 25.6 g
Protein 4.9 g
Cholesterol 1 mg
Sodium 193 mg

Exchanges:
1 1/2 Starch
1/2 Fat

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Yogurt Muffins Yum

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SUMMER CHICKEN SALAD SANDWICHES

3 cups Chicken, cooked, cubed
? cup Grapes, halved
? cup Scallions, minced
? cup Parsley, fresh, minced
2 Tbl. Pecans, chopped
? cup Yogurt, nonfat
2 Tbl. Mayonnaise, light
1 ? tsp. Curry powder
12 slices Pumpernickel bread
2 Nectarines, thinly sliced

In a large bowl, combine the chicken, grapes, scallions, parsley, and pecans.

In a cup, combine the yogurt, mayonnaise, and curry powder. Mix the dressing with the chicken.

Divide the chicken among six slices of the bread. Top with the nectarines and the remaining bread.

Yield: 6 servings
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Summer Chicken Salad Sandwiches Yum

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HONEY-LIME FRUIT SALAD

3 cups Torn salad greens (spring mix is great)
2 cans (11 oz.) Mandarin oranges, drained
2 small *Red apple, sliced
6 Tablespoons Limeade or lemonade concentrate
6 Tablespoons Honey
6 Tablespoons Vegetable oil
1cup Poppy seeds

On salad plates, arrange the greens, oranges and apple. Combine remaining ingredients in a bowl whisk until smooth. Pour over salads.

* To keep apples from turning brown, dip in limeade or lemonade concentrate before putting on greens.

Yield: 4 servings
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Honey-Lime Fruit Salad Yum

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FLORIDA PORK CHOPS

4 Pork chops (do not pre-brown)
*1 cup Orange juice (water added)
? cup Brown sugar
1 tsp. Salt
1 tsp. Dry mustard (found in yellow can in spice isle)
? tsp. Lemon-pepper seasoning

Place chops in casserole dish. Mix remaining ingredients. Pour over top of chops. *Add additional orange juice, if needed to cover chops. Bake at 350? for 1 hour.

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Florida Pork Chops Yum

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HOT POTATO AND SAUSAGE SALAD

5 medium Potatoes, unpeeled
2 Tbl. Olive oil
1 lb. Polish sausage, sliced 1/4-inch thick
1 medium Onion, chopped
1 Green bell pepper, chopped
1 clove Garlic, finely chopped
1/3 cup Red wine vinegar
1/3 cup Chicken broth
1 tsp. Salt
1 tsp. Pepper
1 tsp. Parsley

Boil potatoes approximately 25 to 30 minutes. Drain, let cool, then peel. Cut potatoes into bite-size cubes and place in large serving bowl and cover to keep warm.

In a large skillet, heat oil and cook sausage, stirring frequently until lightly browned. Remove from heat and add to potatoes. In the same skillet, saute onion and green pepper until crisp-tender. Mix in garlic, vinegar, broth, salt, pepper and parsley. Bring to a boil and continue mixing for 1 minute.

Pour mixture over potatoes and sausage, tossing lightly; serve hot.

Yield: 4 to 6 servings

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Hot Potato and Sausage Salad Yum

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CEREAL YOGURT BARS

2 cups Raisin Bran cereal
3/4 cup Flour
1/4 cup Firmly packed brown sugar
1/2 tsp. Ground cinnamon
1/2 cup (1 stick) Butter or margarine
1 container (8 oz.) Strawberry lowfat yogurt
1 Egg, lightly beaten
2 Tbl. Flour
Vegetable spray
8×8″ pan
Pastry blender
Small bowl

Mix cereal, 3/4 cup flour, sugar and cinnamon in small bowl. Cut in butter until mixture resembles coarse crumbs. Press 1/2 of the mixture firmly onto bottom of greased 8-inch square baking pan.

Mix yogurt, egg and 2 tablespoons flour in another small bowl. Spread over cereal mixture in pan; sprinkle with remaining cereal mixture.

Bake at 350?F. for 30 minutes or until golden brown. Cool in pan on wire rack. Cut into bars.

Yield: 16 bars

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Cereal Yogurt Bars Yum

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