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ENTREES

LOW FAT HONEY CURRY CHICKEN
Serves 4

Ingredients:
4 boneless, skinless chicken breasts
Honey
Curry Powder
Salt

Spray a 10" non-stick skillet with non-stick cooking spray, then heat on medium high heat for 2 minutes. Place chicken breast in hot skillet, turning both sides to brown. Season with salt. After browning, pour honey over chicken to partially cover. Sprinkle generously with curry powder. Turn heat to medium low and cover with lid, slightly ajar to allow steam to escape. Baste every 10 minutes with honey cooking in pan. After turning chicken once, season with additional curry powder. Turn heat to low, remove lid and let simmer till very brown. Remove to plate.


LOW FAT CHICKEN LOAF
Serves 4

Ingredients:
4 skinless, boneless chicken breasts (ground in food processor)
2 egg whites
1 slice whole wheat bread, crumbed in food processor
2 Tbs wheat germ
1/2 - 3/4 cup rolled oats
1/2 cup chopped onion, or 1 Tbs minced dried onion
2 Tbs chopped parsley
1/4 cup skim milk

Mix all ingredients. Shape into loaf. Place baking dish, preferably with drain holes in the bottom to allow any oil to drain away from chicken.

Combine 1 pkg dry onion soup mix, or onion/mushroom soup mix, and 1 can Healthy Request 99% fat free mushroom soup. Pour over top & sides of chicken loaf. Bake 50 minutes at 350 degrees (cover with foil after first 20 minutes baking time). After removing from oven, let stand 5 minutes before cutting into slices.




LOW FAT SWISS CHICKEN CUTLETS
Serves 4

Ingredients:
2 thin slices reduced-fat Swiss cheese (about 2 oz)
4 chicken cutlets (4 oz each)*
* if cutlets are not available at grocery, simply pound skinless, boneless chicken breast halves between 2 sheets waxed paper to 1/4 inch thickness.
2 Tbs all-purpose flour
1/2 tsp black pepper
1 Tbs margarine
1/2 cup reduced-sodium chicken broth
1/4 cup dry white wine or reduced-sodium chicken broth
1/4 tsp dried oregano
Chopped fresh parsley and fresh oregano sprigs for garnish

Cut each cheese slice in half; place 1 half on top of each cutlet. Starting with a short end, tightly roll up cutlets, jelly-roll style. Tie securely with string.

On waxed paper, combine flour and pepper. Mix well. Add cutlets; toss gently to coat.

In a large non-stick skillet, melt margarine over medium heat. Add cutlets; cook, turning frequently, until golden brown, about 3 minutes.

Add broth, wine, and dried oregano to skillet. Increase heat; bring to boil. Reduce heat to medium low; simmer until chicken is cooked through and sauce is slightly thickened, about 10-12 minutes. Place on a serving plate; remove string. Garnish with parsley and oregano sprigs.

Per serving Calories: 223 Carbohydrates: 4 g Protein: 32 g Sodium: 178 mg Fat: 7 g Cholesterol: 84 mg


CHICKEN STIR-FRY
Serves 4

Ingredients:
1/4 cup orange juice
1 1/2 Tbs cornstarch
1 lb skinless, boneless chicken breasts, cut into strips
3/4 cup reduced-sodium chicken broth
1 1/2 reduced-sodium soy sauce
2 1/2 tsp vegetable oil
1 clove garlic, minced
1 Tbs minced fresh ginger or 1 1/2 tsp ground ginger
1 1/2 cups snow peas or green beans
1 medium red bell pepper, cut into thin strips (about 1 cup)
3/4 cup slice green onion
1 cup frozen broccoli, thawed
1 medium carrot, thinly sliced
2 cups cooked white or brown rice

In a shallow glass bowl, combine orange juice and cornstarch; mix well. Stir in chicken. Cover and chill for 2 hours.

Drain chicken; discard juice mixture. In small bowl, combine broth and soy sauce. Set aside

In a wok or large non-stick skillet, heat oil over medium heat. Add garlic and ginger; stir-fry for 30 seconds. Add chicken; stir-fry for 3 minutes. Add vegetables; stir-fry until crisp-tender, about 5 minutes. Stir in broth mixture.

Place 1/2 cup rice on each serving plate. Top with the chicken mixture, dividing evenly. (To save time in preparation, use pre-cut vegetables from produce or salad bar).

Per serving Calories: 317 Carbohydrates: 35 g Protein: 32 g Sodium: 376 mg Fat: 5 g Cholesterol: 66 mg

VEGGIE LASAGNA
Serves 8

9 lasagna noodles
2 cans (8 oz each) low-sodium tomato sauce
1 clove garlic, minced
1 tsp fresh oregano or 1/2 tsp dried oregano
1 pkg frozen chopped broccoli, thawed and squeezed of excess liquid
1 cup shredded carrots
1 container (15-16 oz) part-skim ricotta cheese
1/4 cup Parmesan cheese
1 cup shredded part-skim mozzarella cheese

Cook lasagna noodles according to package direction, but do not add salt.

While noodles are cooking, preheat oven to 350 degrees F. Spray 13x9" baking dish with vegetable cooking spray; set aside.

In small bowl, combine tomato sauce, garlic, and oregano. Mix well. In a medium bowl, combine broccoli, carrots, ricotta, and Parmesan. Mix well.

Drain noodles in a colander. Spread 1/2 cup tomato sauce in bottom of prepared dish. Place 3 noodles on top of tomato sauce. Spread half of broccoli mixture over noodles. Spoon 1/2 cup tomato sauce over broccoli; place 3 noodles on top. Spread with remaining broccoli mixture; top with 1/2 cup tomato sauce.

Top with remaining noodles and tomato sauce; sprinkle mozzarella over top. Bake till bubbling, about 45 minutes. Place on wire rack to cool for about 15 minutes; cut into squares.

Per serving Calories: 268 Carbohydrates: 32 g Protein: 16g
Sodium: 294 mg Fat: 8 g Cholesterol: 27 mg


OLD-FASHIONED BEEF STEW
Serves 6

Ingredients:
1 lb lean beef chuck, trimmed and cut into 1-inch cubes
2 Tbs flour
2 tsp vegetable oil
2 large yellow onions, thinly sliced (about 3 cups)
2 cups sliced mushrooms
2 clove garlic, minced
2 tsp reduced-sodium tomato paste
2 cups reduced-sodium beef broth
4 cups sliced carrots
2 medium russet potatoes, thinly sliced (about 2 cups)
1 cup 1-inch green bean pieces
1 Tbs cold water
1/4 cup chopped fresh parsley

Coat beef with flour, shaking off excess. In large non-stick stew pot, heat oil over medium high heat. Add beef; sauté' till browned, about 6 minutes. Place on plate.

Add onions and mushrooms to pot; sauté' for 6 minutes. Add garlic; sauté', stirring for 1 minute. Pour off fat. Return beef to pot; stir in tomato paste, then broth. Add enough water to just cover; bring to boil. Reduce heat to low; simmer till beef is tender, about 1 1/2 hours. Skim off any foam.

Add carrots, potatoes, and green beans. Cover partially; simmer for 15-30 minutes.

In small bowl, mix cornstarch and cold water; stir into stew. Increase heat and boil uncovered for 1 minute. Sprinkle with parsley and serve.

Per serving Calories: 247 Carbohydrates: 30 g Protein: 20 g
Sodium: 89 mg Fat: 5 g Cholesterol: 45 mg


CRISPY POTATO WEDGES
Serves 4

Ingredients:
4 medium russet potatoes, cut into large wedges
1 Tbs vegetable oil
1/4 tsp freshly ground black pepper
1/8 tsp salt
2 cloves garlic, minced (optional)

Place potatoes in large bowl; add cold water to cover. Let stand for 15 minutes.

Preheat oven to 425 degrees F. Spray a non-stick baking sheet with vegetable cooking spray. Set aside.

Drain potatoes in a colander. Spread on a double layer of paper towels. Cover with a second layer of paper towels. Press down on the towels to dry potatoes.

Transfer potatoes to clean large bowl. Sprinkle with oil, pepper, and salt; toss gently to combine. Arrange seasoned potatoes in single layer on prepared baking sheet.

Bake potatoes 20 minutes. Using spatula, turn wedges; sprinkle with garlic. Bake till golden, about 20 minutes, turning baking sheet after 10 minutes for even browning. Serve immediately.

Variation: Substitute sweet potatoes, but add 1/4 tsp paprika when tossing with spices.

Per serving Calories: 132 Carbohydrates: 23 g Protein: 3 g
Sodium: 77 mg Fat: 3 g Cholesterol: 0 mg

BREAD AND MUFFINS

LOW FAT RAISIN BRAN MUFFINS

Ingredients:
2 cups raisin bran cereal
2 cups flour (oat or wheat)
4 egg whites
1/2 cup applesauce
1 1/2 cup skim milk
5 6sp baking powder
1 tsp salt
1/2 cup cinnamon sugar mix
1 can crushed pineapple (in own juice), drained
1/2 cup wheat germ
1/2 cup oatmeal

Combine raisin bran and milk. Let stand till mixture is moistened. Add egg whites (beaten) and applesauce and mix well. Add flour, baking powder, salt, sugar, pineapple, wheat germ, and oatmeal, stirring only till combined. Spray muffin pan with non-stick cooking spray. Fill muffin pans 2/3 full. Bake at 400 degrees for 30 minutes. Remove when done and let cool before serving. For storage, place in plastic bag and refrigerate.


LOW FAT CRUSTY GARLIC BREAD
10 Slices

2 cloves garlic, minced
2 tsp olive oil
2 Tbs chopped fresh parsley
2 Tbs chopped fresh thyme or 2 tsp dried thyme
2 tsp chopped fresh marjoram or 3/4 tsp dried marjoram
1/2 tsp paprika
2 Tbs grated Parmesan cheese
2 small loaves (4 oz each) Italian or French bread

Preheat oven to 350 degrees F. In small bowl, combine garlic and oil; mix well.

In another small bowl, combine parsley, thyme, marjoram, and paprika. Add Parmesan; mix well. Cut each loaf crosswise into diagonal slices, without cutting all the way through loaf. Brush cut sides of slices with garlic oil (or rub with cut sides of garlic cloves). Sprinkle herb mixture between slices. Wrap each loaf in foil; place on baking sheet.

Bake until heated through, about 10-15 minutes. Unwrap loaves and place on breadboard or in basket. Serve immediately.

LOW FAT RAISIN BRAN MUFFINS
2 cups raisin bran cereal
2 cups flour (oat or wheat)
4 egg whites
1/2 cup applesauce
1 1/2 cup skim milk
5 6sp baking powder
1 tsp salt
1/2 cup cinnamon sugar mix
1 can crushed pineapple (in own juice), drained
1/2 cup wheat germ
1/2 cup oatmeal

Combine raisin bran and milk. Let stand till mixture is moistened. Add egg whites (beaten) and applesauce and mix well. Add flour, baking powder, salt, sugar, pineapple, wheat germ, and oatmeal, stirring only till combined. Spray muffin pan with non-stick cooking spray. Fill muffin pans 2/3 full. Bake at 400 degrees for 30 minutes. Remove when done and let cool before serving. For storage, place in plastic bag and refrigerate.

Desserts

REDUCED FAT APPLE PIE
10 Slices

Ingredients:
1/4 cup packed light brown sugar
1/4 cup granulated sugar
1 Tbs flour
1 tsp grated lemon peel
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
6 medium baking apples, peeled,cored,and thinly sliced (about 2 lbs)
1 cup dark raisins
1 unbaked, ready-made 9-inch piecrust
Glaze: 1 large egg, beaten and 1 tsp granulated sugar with cinnamon

Preheat oven to 425 degrees F. Spray 9-inch deep dish pie plate with vegetable cooking spray.

In large bowl, combine brown sugar, granulated sugar, flour, lemon peel, cinnamon and nutmeg. Mix well.

Add apples to sugar mixture; stir until coated. Stir in raisins. Spoon into pieplate sprayed with vegetable cooking spray.

Place unbaked piecrust on top of filling. Trim edges, pressing against edge of pan. Using sharp knife, cut steam vents in piecrust. To glaze, lightly brush piecrust with beaten egg; sprinkle with cinnamon/sugar mixture.

Bake till piecrust is golden brown, about 35-40 minutes. Place on wire rack to cool for 30 minutes. Serve warm.

Per serving Calories: 226 Carbohydrates: 43 g Protein: 1 g
Sodium: 111 mg Fat: 6 g Cholesterol: 6 mg



LOW FAT CHERRY CHEESECAKE

Crust:
2 cups crushed graham crackers
2 Tbs sugar
3-4 Tbs liquid Butter Buds

Filling:
16 oz fat-free cream cheese
1/2 cup sugar + 6 pkts Sweet'N Low
4 Egg Beaters (1 cup)
1 tsp lemon juice
1 tsp vanilla
6 Tbs flour

Topping;
1 can cherry pie filling (if using lite, add 1 pkt Sweet'N Low and
1 tsp almond extract)
1/2 carton fat-free whipped topping

Press graham cracker mixture, after well-blended, into bottom of 9x13" casserole dish that has been sprayed with non-stick cooking spray. Beat all the filling ingredients together until smooth. Poor onto graham crust and back in 350 degree oven for about 30 minutes, or until toothpick inserted slightly off-center comes out clean. Cool. Spread cherry pie filling over top. Top with whipped topping.



LOW FAT CHOCOLATE PUDDING
Serves 4

Ingredients:
2 egg whites
1/3 cup unsweetened cocoa powder
2 Tbs cornstarch
2 1/4 cups skim milk, divided
1/2 cup granulated sugar
1/8 tsp salt
1 tsp vanilla extract

In small bowl, lightly beat egg whites and set aside. In large bowl, combine 2/3 cup cocoa and cornstarch. Whisk 3/4 cup milk into cocoa mixture till completely smooth.

In large heavy saucepan, combine remaining milk, sugar and salt. Mix well. Bring to a boil over high heat, whisking constantly. Remove pan from heat.

Whisk cocoa mixture into hot milk mixture. Bring to a boil over medium high heat; boil for 2 minutes, whisking constantly. Remove pan from heat.

Gradually whisk 1 cup hot cocoa mixture into the egg whites. Pour mixture back into pan. Cook over medium low heat for 2 minutes, whisking constantly. DO NOT BOIL. Remove pan from heat.

Add vanilla; blend well. Pour pudding into serving dishes. Cool to room temperature (cover with waxed paper laid directly onto pudding to prevent "skin" from forming while cooling). Cover and chill for 1 hour.


LOW FAT CHOCOLATE MALT
Ingredients:
1 cup skim milk
2 cups non-fat vanilla frozen yogurt
2 Tbs chocolate syrup
1 Tbs malted milk powder

Combine ingredients in blender. Place cover on blender and pulse till smooth. Pour into individual glasses. (approximately 2 servings)

LOW FAT BEEF OR DEER JERKY
Prepare 6 lbs of London Broil or Deer Steak; have butcher or grocer cut into very lean 1/8" strips (like bacon). In large pan or bowl, add the following ingredients:
1 cup liquid smoke
3/4 cup soy sauce
1/2 cup Worcestershire sauce
1 1/2 tsp onion salt
1 1/2 tsp garlic salt
1 1/2 tsp cracked black pepper
1 1/2 tsp crushed cayenne pepper
1 1/2 tsp salt
1 tsp regular ground black pepper
* For extra hot, add 1 tbsp or more of hot sauce

Marinate meat strips a minimum of 3 days in refrigerator (the longer soaked, the more flavorful). After marinating, lay strips (not touching) single layer in food dehydrator. This makes super tasting jerky strips...can also be used with thinly sliced turkey strips.
This is perhaps the best jerky recipe we have ever had and it's one that was passed on to us through three generations... A GREAT BEEF JERKY and LOW FAT TOO!

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