Category Archives: Recipes

Corn Chowder for 2

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

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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Roasted Potato Fans

ROASTED POTATO FANS

6 medium Potatoes, washed and peeled
6 Tbl. Butter or margarine
1/2 tsp. Salt
1/4 tsp. Basil
1/4 tsp. Marjoram
1/8 tsp. Pepper

Cut potatoes vertically into 1/4″ thick slices, cutting each slice only 3/4 of the way through the potato. Preheat oven to 400?F. Place butter in 9×13″ baking dish. Place baking dish in oven to melt butter. Arrange potatoes, cut-side up, in baking dish; brush on melted butter. Sprinkle with salt, basil, marjoram, and pepper. Bake 1 hour, or until slices are fanned out and golden brown. Brush occasionally with butter in baking dish.

Yield: 6 Servings

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Chicken Veggie Casserole

CHICKEN VEGGIE CASSEROLE

1 can (10 ? oz.) Condensed cream of chicken soup, undiluted
? cup Milk
? tsp. Dried thyme
? tsp. Salt
? tsp. Pepper
2 cups Diced cooked chicken
1 can (16 oz.) Whole kernel corn, drained
2 cups Frozen green beans, thawed
2 cups Sliced cooked potatoes

In a large bowl, combine the soup, milk, thyme, salt and pepper. Stir in chicken, corn, beans and potatoes. Pour into a greased 1 ? qt. baking dish (or 8? or 9? layer cake pan or 10? pie plate). Bake, uncovered, at 400? for 15 minutes or until heated through.

Yield: 6 servings

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DATE NUT SANDWICHES

DATE AND NUT SANDWICHES
1 can (10 ounces) Brown bread or bread of your choice
Softened butter or margarine
1 cup Chopped dates (can be purchased as “chopped”)
2 Tablespoons Shelled sunflower seeds
1 (4 oz.) container Whipped cream cheese

Spread butter or margarine on bread.
Spoon dates into measuring cup up to 1-cup line. Empty into bowl.
Dip 1-tablespoon measuring spoon into package of sunflower seeds. Sprinkle over dates. Dip spoon again and sprinkle over dates.
Spoon whipped cream cheese into bowl. Mix thoroughly.
Slice bread with table knife.
Spread date mixture on bread. Top with slices.

Yield: 8 sandwiches

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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:
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COCONUT CR?ME BRULEE FOR ONE

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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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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Italian Spaghetti for 2

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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Applesauce Pancakes

Applesauce Pancakes

2 cups Biscuit mix (like Bisquick)
2 Eggs
1 cup Applesauce
1/2 cup Milk
1 teaspoon Cinnamon
1 teaspoon Lemon juice

Beat all ingredients with hand beater or whip until smooth.

Pour scant 1/4 cup of batter onto hot, greased griddle.

Bake until golden brown – turn and bake on the other side.

Yield depends on how large you make the pancakes.

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Oven Barbecued Chicken Wings

4 Tablespoons Ketchup
2 Tablespoons Vinegar
2 Tablespoons Water
1 tespoon Worchestershire sauce
1 teaspoon Granulated sugar
1/2 teaspoon Salt
1/4 teaspoon Dry mujstard
1/4 teaspoon Chili powder
1/8 teaspoon Pepper or dash Tabasco sauce
8 Chicken wings, tips remeoved

Measure all ingredients, except chicken wings, into medium size bowl; whisk until well blended.

To do ahead, add chicken wings toss well; cover and refrigerate up to 24 hours.

For last-minute preparation, dip chicken wings in sauce to coat; place skin-side down on rack on pan (sprayed with vegetable spray).

Bake at 425 degrees for 20 minutes.

Brush with sauce; turn; brush other side; bake until brown and tender, about 30 minutes longer.

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Baked Chicken Breasts Supreme

BAKED CHICKEN BREASTS SUPREME
Diabetic ? Low fat

1 1/2 cups Plain low-fat yogurt
1/4 cup Lemon juice
1/2 tsp. Worcestershire sauce
1/2 tsp. Celery seed
1/2 tsp. Paprika
1 clove Garlic, minced
1/4 tsp. Pepper
8 Boneless skinless chicken breast halves
2 cups Fine dry bread crumbs

In a large shallow dish, combine the first seven ingredients. Add chicken and turn to coat; cover and refrigerate overnight. Remove chicken from marinade; coat with crumbs. Arrange on an ungreased shallow baking pan. Bake, uncovered, at 350? for 45 minutes or until juices run clear.

Yield: 8 servings

Diabetic Exchanges:
One serving equals 3 1/2 lean meat, 1 starch, 1/4 skim milk; also 271 calories, 293 mg sodium, 76 mg cholesterol, 22 gm carbohydrate, 32 gm protein, 5 gm fat.

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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Gourmet Pear

1 *Egg yolk
3 Tablespoons Dairy sour cream
3 Tablespoons Granulated sugar
1 Tablespoon Rum, brandy or sherry
1 can (8 ounces) Pears, drained
2 Tablespoons Brown sugar

In small saucepan, mix egg yolk, sour cream and granulated sugar. Cook, stirring constantly, until sauce is thickened, about 3 minutes. Cool.

(Store in refrigerator if not using immediately.)

Stir rum into sour cream sauce. Place pears in 2 ungreased 6-ounce baking dishes or one 1 3/4 cup casserole. Pour sauce onto pears; sprinkle with brown sugar. Set oven control at broil and /or 550 degrees. Broil with tops 6 to 8 inches from heat until brown sugar melts, 3 to 4 minutes.

Serve hot or chilled.

Yield: 2 servings

*What about the egg white: Add it to your next scrambled eggs or freeze it in a small container. It can be stored in a covered small container in the refrigerator up to 3 days.

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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