The theme for this month is Healthy/ Low Fat. Please sumbit your recipes via e-mail to by Feb 9.

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The "WOWsie favorite" recipe will be award a great prize from Big Grizz Timberlake!
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valliz.gif (1611 bytes)CHICKEN BREASTS A LA COCA COLA
Skinless and Boneless Chicken Breasts
1/3 Can of Classic Coke
Soy Sauce to taste
Dash of Salt (not too much because of the soy)
Dash of pepper
Chopped Fine ½ small purple onion
Minced 1 small garlic clove
Ginger (optional) fresh best but a dash of dried is fine
2 tsp. Brown sugar or to taste

Cut away and discard any large lumps of fat (yuk!).  For some reason, this recipe makes chicken breasts really moist and you don’t need fat clumps to help it stay moist.
Marinate breasts in above mixture, preferably overnight.
Place marinated breasts on a broiler pan, and bake at 420 degrees for about 35 minutes.
Baste with coke sauce a few times on both sides of breasts as you flip them over.   Make sure the chopped onions and garlic are on top of the breasts for full flavor.
The chicken breasts stay moist but are cooked all the way through whenever I’ve made this.  When you wash the broiler pan, you can see that all of the excess fat dripped into the pan.

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valvic.gif (1520 bytes)Quick Deli Turkey Soup
1 can (13 3/4oz) ready to serve chicken broth
1 can (14 1/2 oz) stewed tomatoes
1 small zucchini, cut up (about 1 cup)
1/4 tsp dried basil leaves, crushed
1/2 lb deli turkey breast, cubed
1/2 cup cooked chili-mac pasta or macaroni
Combine broth, tomatoes w/juice, zucchini and basil in large saucepan. Bring to boil over high heat. Reduce heat to low; simmer 10 minutes or until zucchini is tender. Stir in turkey and pasta. Continue heating until turkey is hot.
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valshe.gif (1487 bytes)Celebration Salad
16 cups torn salad greens
1 package (16 oz) frozen peas, thawed
1 large red onion, thinly sliced into rings
4 celery ribs, thinly sliced
1 block (12 oz) reduced-fat cheddar cheese, julienned
12 turkey bacon strips, cooked and crumbled
½ cup fat-free sour cream
½ cup fat-free mayonnaise
1 tbsp. Dijon mustard
2 tsp. sugar
½ tsp. ground nutmeg
¼ tsp. pepper
In a large salad bowl, toss the greens, peas, onion, celery, cheese, and bacon. In a small bowl, combine remaining ingredients; pour over salad and toss to coat. Serve immediately. Yield: 16 servings.
Serving size: 1 cup / Calories: 111 / Total Fat: 2 gm

Frozen Cranberry Banana Salad
1 can (20 oz) unsweetened pineapple tidbits
5 medium firm bananas, halved lengthwise and sliced
½ cup sugar
1 can (16 oz) whole-berry cranberry sauce
1 carton (12 oz) frozen light whipped topping, thawed
1/3 cup chopped walnuts
Drain pineapple juice into a medium bowl; set pineapple aside. Add bananas to the juice. In a large bowl, combine sugar and cranberry sauce. Remove bananas, discarding juice, and add to cranberry mixture. Stir in pineapple, whipped topping and nuts. Pour into a 13-in. x 9-in. x 2-in. dish. Freeze until solid. Remove from the freezer 15 minutes before cutting. Yield: 16 servings.
Serving size: 1/16 recipe / Calories: 170 / Total Fat: 4 gm

Hearty Ham Kabobs
1 large green pepper, cut into chunks
1 medium onion, cut into wedges
2 cups cubed fully cooked low-fat ham (1 ½ inch pieces)
12 cherry tomatoes
1 can (20 oz) unsweetened pineapple chunks, drained
1 cup low-fat Italian salad dressing
1 tsp. Worcestershire sauce
Blanch the green pepper and onion if desired. Thread alternately with ham, tomatoes, and pineapple onto six metal skewers. Combine salad dressing and Worcestershire sauce; brush over kabobs. Broil or grill, basting occasionally, until all ingredients are heated through, about 6-8 minutes.
Yield: 6 servings.
Serving size: 1 kabob / Calories: 152 / Total Fat: 3 gm

Breakfast Buns
2 cups all-purpose flour
¾ cup sugar, divided
1 tbsp. Baking powder
3 tbsp. Margarine
2 eggs
1 tsp. vanilla extract
½ cup skim milk
1 cup raisins
½ tsp. ground cinnamon
In a mixing bowl, stir together flour, ½ cup sugar and baking powder; cut in margarine. Combine eggs, vanilla and milk; add to dry ingredients and stir just until moistened. Add raisins. Drop by tablespoonfuls onto a baking sheet coated with nonstick cooking spray. Combine the cinnamon and remaining sugar; sprinkle over buns. Bake at 325 degrees for 20-25 minutes or until light golden brown. Serve warm. Yield: 16 buns.
Serving size: 1 bun / Calories: 153 / Total Fat: 3 gm

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valnan1.gif (1509 bytes)Chicken Fajitas for 4 (or 2 hungry)
Welcome our new WOWsie Cook - Nancy White
2 large onions
2 green bell peppers
1 yellow or green bell pepper for color
2 tsp. cumin (or chili powder)
1 tsp garlic salt
3 chicken breasts (sliced in lengths (no skin)

Sprinkle chicken breast with seasonings
Fry onions and bell peppers quickly
Add chicken
Put inside LOW FAT flour tortillas
Add Salsa
Low Fat Sour Cream
and Low Fat Cheese (Mozzarella or Taco Mix) as Desired
Serve and Enjoy.

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valdeb.gif (1517 bytes)FIESTA DIP
1--8oz. pkg. fat-free cream cheese, softened
1--8oz. jar picante sauce
green onions for garnish
Combine cream cheese and picante sauce. Beat on low speed with mixer until smooth, garnish if desired.
Yield: 2 cups 0 grams fat

1--pkg. flour tortillas
1--8oz. pkg. fat-free cream cheese, softened
1--1 ounce pkg. ranch dressing mix
2--green onions sliced
fat-free ham slices
1--4oz. can chopped green chilies (drain and blot dry)
1--small can sliced black olives (drain and blot dry)
Mix the cream cheese, ranch dressing mix and green onions. Spread on the tortillas. Sprinkle evenly the chilies and olives and add ham if you like, but add first. Roll tortillas tightly. Place seam side down in dish and chill at least 3 hours. Slice into 1 inch pieces, serve spiral side up.

1--8oz. pkg. fat-free cream cheese, softened
3/4 th. cup firmly packed brown sugar
1/4 th. cup granulated sugar
1 tablespoon vanilla extract
1/2 cup chopped nuts (optional)
Stir the cream cheese with the sugars and vanilla until creamy. Fold in the nuts if using. Serve with apple wedges or any kind of fruit. Makes about 2 cups 0 grams fat without the nuts

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valdor.gif (1490 bytes)REDUCED FAT CHERRY CHEESE PIE

1 (6-oz.) Keebler® Ready Crust® Reduced Fat Graham Cracker Pie Crust
1 (8-oz.) package 1/3 less fat cream cheese
1 (14-oz.) can Eagle® Brand Sweetened Condensed Milk (NOT evaporated milk)
1/3 cup lemon juice
1 teaspoon vanilla extract
1 (21-oz.) can Lite cherry pie filling, chilled
With mixer, beat cream cheese until fluffy.Gradually beat in sweetened condensed milk until smooth. Stir in lemon juice and vanilla.
Pour into crust; chill 4 hours or until set. Top with pie filling before serving. Makes 1 pie.
Preparation Time: 10 minutes
1 (6-oz.) Keebler® Ready Crust® Reduced Fat Graham Cracker Pie Crust
1-1/2 cups plus 1 tablespoon cold skim milk
2 pkg. (4 serving size) chocolate flavored fat free instant pudding and pie filling
4 oz. neufchâtel cheese reduced fat cream cheese, softened
1 tablespoon sugar
1-1/2 cups light frozen whipped topping, thawed
2 teaspoons grated semi-sweet or milk chocolate candy bar (optional)   
Pour 1-1/2 cups milk into a medium bowl; add pudding mix. Beat with an electric mixer 1 minute (mixture will be very thick).
Spread mixture evenly into pie crust.
Beat cream cheese, sugar and 1 tablespoon milk with an electric mixer until smooth. Fold in whipped topping on low speed.
Spread over chocolate mixture; sprinkle with chocolate, if desired.
Cover with dome; chill at least 3 hours before serving.
Makes 8 servings.
Preparation Time: 15 minutes

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All taken from Weight Watchers!

valnan2.gif (1456 bytes) Apple Crunch
Makes 1 serving
1 medium apple, pared and peeled
1 teaspoon vanilla
1/4 cup water
1/2 teaspoon cinnamon
2 teaspoons reduced calorie margarine
2 Tablespoons and 2 teaspoons instant non-fat powdered milk
1 packet artificial sweetener
3/4 ounce crunch nugget style cereal
Simmer first four ingredients until apple is tender. Cream margarine and dry
milk until evenly crumbly. Stir in sweetener, cereal and any other spices you
wish to add. Place on top of apple mixture in a small baking dish. Bake at
375 degrees for 10 minutes or microwave on high for 2 minutes.
fat 5 grams fat, 9 grams fiber

Black Forest Pie
A ready-to-use graham cracker pie crust, purchased at your supermarket, simplifies preparation.
Makes 8 Servings
1 1/2 cups plain low-fat yogurt
1 cup skim or nonfat milk
2 envelopes (four 1/2-cup servings each) reduced-calorie instant chocolate
pudding mix (30 calories per serving as packaged)
48 fresh or thawed frozen pitted cherries (no sugar added), reserve 8
cherries for garnish
1 ready-to-use 9-inch graham cracker pie crust
1/2 cup thawed frozen dairy whipped topping
1. In blender process yogurt and milk until smooth; add pudding mix and process on high speed, scraping down sides of container as necessary until thick and smooth.
2. Transfer mixture to large mixing bowl; fold in cherries. Spread mixture in pie crust. Cover and refrigerate until firm, at least 3 hours or overnight.
3. To serve, decoratively spoon whipped topping onto pie; top with reserved cherries.
about 200 calories per serving, lots better than the real thing.

Lite Chicken Parmesan
Makes 4 Servings
4 four-ounce boneless, skinless chicken breasts
2 ounces lowfat shredded cheese
14 ounces tomato sauce
2 cups pasta, cooked
Broil four chicken breasts. When cooked, melt 1/2 ounce of cheese on each  breast. Serve over 1/2 cup cooked pasta and cover with tomato sauce.
I've tried the Apple and the chicken both were pretty good!
Enjoy and Good luck COWsies!

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febmarll.gif (1480 bytes)Chocolate cupcakes
2 eggs - beaten
1 oz thin white bread, cut up fine
1/2 cup chocolate non fat dry milk ( like Alba) I have used fat free cocoa also
1 small banana
dash salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon vanilla
Beat all until smooth
350 degrees for 18 minutes, yield 6 cupcakes

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febjoy.gif (1213 bytes)Creamed Pumpkin Potatoes

4 cups peeled cubed baking potato (about 1-1/2 pounds)
2 -1/4 cups canned unsweetened pumpkin
1/4 cup (1 oz.) shredded Sharp Cheddar Cheese
1/4 cup low-fat sour cream (at room temp.)
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Note: I bet the same amount of cooked squash (acorn or butternut) would
do the trick too.

Place potato in a large saucepan; add water to cover, and bring to a
boil. Cover and cook 30 min or until tender; drain.
Combine potato, pumpkin, and remaining ingredients, beating at medium
speed of an electric mixer until smooth.
Yield: 5 1/2cup servings.
Per serving: Calories 161, Carb 26.7, Protein 4.9g, Fat 4.9g, Fiber
2.7g, Chol 11mg, Sodium 283mg, Calcium 79mg, Exchanges = 1-1/2 Grain, 1

Mocha Milk Shakes
Time: Prep 5 minutes; Chill 15 minutes
1 cup hot water
2 teaspoons espresso powder
2 cups vanilla fudge swirl fat-free ice cream
1/2 cup skim milk
1/2 cup ice cubes
3 tablespoons chocolate syrup
Combine water and espresso powder, stirring well. Cover mixture and chill.
Combine chilled espresso, ice cream, and remaining ingredients in container of elec. blender; cover and process until smooth, stopping once to scrape down sides.
Serve immediately. Yield - 4 (1 cup) servings. Per Serving - Cal 150, Carb 32.7g, Protein 4.6g, Fat 0.2g, Fiber 1.0g,
Cholesterol 1mg, Sodium 101mg, Calcium 89mg, Exchanges; 2 Grain.

Chewy Coffee Brownies
Time: Prep 15 min. Cook 18 min.
1-1/2 cups firmly packed dark brown sugar
1/2 cup reduced calorie stick margarine
2-1/2 tablespoons instant coffee granules
1 tablespoon vanilla extract
2 egg whites
1 egg
2 cups all purpose flour
2 teaspoons baking powder
1/8 teaspoon salt
1/2 cup semi-sweet chocolate morsels
Vegetable cooking spray
Combine first 3 ingredients in a small saucepan. Cook over low heat for 4 minutes or until margarine melts and mixture is smooth stirring often. Combine sugar mixture, vanilla, egg whites, and egg; beat at low speed of an electric mixer until smooth. Combine flour, baking powder, and salt; gradually add to sugar mixture, beating well. Stir in chocolate morsels. Spread batter into a 13 x 9 x 2 inch baking pan coated with the cooking spray. Bake at 350 degrees for 18 min. Let cool in pan. Yield 2 dozen
Per brownie - Calories 129, Carb 23.0g, Protein 1.8g, Fat 3.5g, Fiber
0.3g, Cholesterol 9mg, Sodium 72mg, Calcium 32, Exchanges = 1-1/2 Grain

Cheese Stuffed Potatoes
Time Prep 12 min, Cook 1 hour & 15 minutes (regular oven) Microwave directions at bottom.
6 small baking potatoes
3/4 cup plus 2 tablespoons shredded reduced fat sharp cheddar cheese
1-1/2 cups nonfat sour cream
1/3 cup finely chopped green onions
1/4 teaspoon salt
Bake potatoes at 400 deg for 1 hour or until done; let cool slightly. Cut a 1/4 inch thick slice from the top of each baked potato; carefully scoop pulp into bowl, leaving shells intact. Add cheese and sour cream to pulp, and mash; stir in green onions and salt. Stuff shells with potato mixture; sprinkle with paprika. Place on a baking sheet, and bake at 45 for 15 minutes or until thoroughly heated.
Yield: 6 servings.
Microwave directions: Pierce potatoes with a fork, and arrange in a circle on paper towels in microwave oven. Microwave at high for 16 minutes or until done, turning and rearranging potatoes halfway through cooking time. Let stand 5 minutes. Stuff potatoes as directed above; microwave for 5 min on high or until thoroughly heated.
Per serving - Calories 280, Carb 48.7g, Protein 12.7g, Fat 3.3g, Cholesterol 11mg, Sodium 272mg, Calcium 168mg, Exchanges 3 grain, 1/2lean meat

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febjnt.gif (1537 bytes) Roasted Red Pepper Lasagna

1 medium-size onion, chopped
1 tsp olive oil
2 cloves garlic, finely chopped
1/3 cup dry white wine
1 can (16 oz) Italian-style tomatoes, drained
2 tbls tomato paste
1 tsp dried basil
1 tsp dried oregano
1/2 tsp fennel seeds
1/2 tsp dried rosemary, crumbled
1/2 tsp salt
1/2 tsp pepper
3 tbls all-purpose flour
1 1/4 cups milk
1/4 tsp ground nutmeg
1/2 cup grated Parmesan cheese
6 curly-edged lasagna noodles (5 ounces)
4 jars (7 ounces each) roasted red peppers, drained, cut into 1 1/2 inch pieces

1. Saute' onion in oil in large nonaluminum skillet until softened, 5 minutes. Add half the garlic; saute';  30 seconds. Stir in wine, tomatoes, tomato paste, basil, oregano fennel, rosemary, 1/4 teaspoon pepper. Bring to boiling, breaking up tomatoes with wooden spoon. Lower heat; simmer uncovered, stirring, until reduced to 1 1/2 cups, 20 to 30 minutes.
2. Place flour in heavy medium-size saucepan. Gradually whisk in milk until smooth. Add remaining garlic, nutmeg, remaining salt and pepper. Bring to boiling over medium heat, whisking constantly. Reduce heat; simmer, stirring, 2 minutes. Remove from heat. Stir in 6 tablespoons Parmesan.
3. Cook lasagna noodles in large pot of lightly salted water, stirring occasionally, until tender but still firm, about 8 minutes. Drain. Remove noodles to paper toweling to drain; pat to dry.
4. Spread 1/4 cup tomato sauce in 8 x 8 x 2 inch square baking pan. Top with 2 noodles; trim to fit. Spoon 1/4 cup each tomato sauce and Parmesan sauce over top. Sprinkle with half the red pepper. Spread with  1/4 cup each tomato and Parmesan sauces. Repeat layers, starting with noodles, using remaining peppers. Top with remaining 2 noodles, remaining tomato and Parmesan sauces.
5. Bake in 400 degree oven 30 minutes or until bubbly and browned on  top. Let stand 15 minutes before cutting into 4 servings.
Nutrient Value Per Serving: 359 calories, 9 g fat (4 g saturated), 14g  protein, 54 g carbohydrate;  3 g fiber

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febjud.gif (1323 bytes)Rocky Road Brownies
1 (20 1/2 oz) package light fudge brownie mix
1 (5 ounce) can evaporated skimmed milk
1 (10 ounce) bag miniature marshmallows
1/2 cup coarsely chopped pecans
1/3 cup semisweet chocolate chips
Preheat the oven to 350 F. Coat a 13 x 9 x 2 inch baking pan with nonstick  cooking spray. Prepare the brownie mix according to package directions substituting the evaporated milk for the water. Pour into the baking pan and bake according to the package directions. Do not overbake. Remove from the oven and top evenly with the marshmallows, pecans, and chocolate chips.
Return to the oven for 3 to 5 minutes, or just until the topping is warmed and begins to melt together. Cool in the pan on a rack for 20 to 30 minutes before cutting into squares.
Makes 48 brownies Calories 85 Fat (g) 1.7

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febmaj.gif (1458 bytes)Pasta & Veggies
1 lb. box tri color cork screw pasta
1 yellow squash (med size)
1 zucchini (med. size )
1 yellow pepper (small )
1 red pepper (small )
1 green pepper (small )
1/2 red spanish onion
6 scallions
1 can small pitted ripe black olives
1 cucumber (med size )
1 cup cherry tomatoes
1 8oz. bottle of your favorite "LITE" Italian dressing
2 tablespoons of Locatelli grated cheese
Makes large pan full enough for 8-10 people
All fresh vegtables above may be subsituted with any of your own personal favorites

First boil off your pasta till cooked aldente' (not quite done this is very important) drain and cool.
Slice all vegtables up... cherry toms cut in half., black olives - leave whole.
After pasta is drained well and cooled add sliced vegtables and olives mix well
JUST as you are going to serve add Locatelli cheese and pour in whole bottle of dressing mix very well gently and serve. Be sure never to add dressing early as the whole dish will get like sooooo soggy.
**For variety you can use like celery, fresh string beans, broccoli, cauliflower etc .the vegs don't matter I just gave my personal favorites. Enjoy!

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febshar.gif (1643 bytes) Honey Mustard Grilled Chicken
1 boneless, skinless chicken breast, 8-10 ounces, cut in half
2 Tbs. each Dijon mustard and honey
2 peeled garlic cloves, put through press
1 tsp. fresh thyme
Freshly ground black pepper, to taste
Microwave chicken, covered, for 2 1/2 minutes on high. Pat chicken dry. Mix remaining ingredients: brush on both sides of chicken. Grill 5 minutes on each side or until done..Serves 2
222 calories per serving, 30.5g protein, 20g carbohydrates, 0.6g fiber, 2.4 fat (0.5g saturated), 280mg sodium.

Broccoli-Cauliflower Roast
2 cups broccoli florets, 1 to 2 inches in diameter
2 cups cauliflower florets, 1 to 2 inches in diameter
5 garlic cloves, peeled and halved (optional)
2 Tbs. extra virgin olive oil
Salt and freshly ground black pepper, to taste
1 tsp. grated Parmesan cheese
Toss the broccoi, califlower and optional garlic with olive oil. Spread on a baking sheet and bake in a preheated 450-degree oven for 20 minutes, or until browned and tender-crunchy. Stir once or twice. Season to taste with salt and pepper. Sprinkle with Parmesan cheese before serving. Serves 4.
per 1-cup serving: 92 calories, 3g protein, 2.3g fiber, 6g carbohydrates, 7.2g fat (1g saturated), 37mg sodium.

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febtam.gif (1528 bytes) HAM AND VEGGIE STIR FRY
1 1/2 cups sliced carrots
2 cups chopped green onions
1 cup snow peas
2 cups chopped broccoli
2 cups chopped mushrooms
1 1/2 cups chopped ham
1 Tbs. oil (or better yet, use veg. spray)
1/2 cup chicken broth
1 Tbs. low-sodium soy sauce
2 Tbs. cornstarch
1 1/4 cups water
1/4 tsp. ginger
Heat wok. Stir-fry onion and mushrooms in oil until browned; add ham and cook until browned. Remove from pan and set aside. Stir fry carrots, broccoli, and peas (in that order) adding a drizzle of oil if needed. Add broth, cover and steam vegetables for 2-3 minutes. In a bowl, blend soy sauce, cornstarch, water and ginger. Return ham mixture to pan. Add sauce, stirring until thickened.

1 dozen corn tortillas
1/2 lb. low fat jack cheese
1 1/2 cup low fat cottage cheese
1 1-lb. can tomato sauce
1/2 cup chopped sunflower seeds (I chose not to use these)
1/2 cup chopped green onion
2 tsp. chili powder
1/2 tsp. crushed oregano
1/4 cup vegetable oil (I didn't use this much)
Tear tortillas into 2" pieces. Sauté the onions in oil until soft. Add chili powder, oregano and tortilla pieces. Stir frequently until tortilla pieces are softened. Blend cottage cheese with tomato sauce. When smooth, pour over tortillas and top with grated cheese. Cover skillet and heat until cheese is melted and sauce is bubbly.

1lb. lean ground beef (or try ground turkey)
1/2 cup chopped onion
1 28-oz. can whole tomatoes
1 15 1/2 oz. can chili beans
1 15 1/2 oz. can kidney beans
1 15-oz. can tomato sauce
2 tsp. chili powder
1/8 tsp. ground red pepper
Shredded lowfat cheese
In dutch oven, brown gr. beef and onion and then drain. Add remaining ingredients (except cheese). Simmer 20-25 minutes, stirring occasionally. Serve in bowls and top with shredded cheese if desired.

2 loaves frozen bread dough
1 egg white
1 Tbs. water
Parmesan cheese or Sesame Seeds
Thaw bread dough over night. When thawed, punch down dough and divide into quarters. Make 6 balls out of each quarter. Roll balls in to "ropes" about 8 1/2 inches long. Spray cookie sheet with vegetable spray. Place breadstix about 1 inch apart on sheet. Brush with the egg and water and sprinkle with cheese or sesame seeds. Preheat oven to 200 degrees and turn off. Place a pan of hot water on bottom rack of oven. Place breadstix tray on middle rack and turn off oven. Let rise until they have doubled in size then remove. Reheat oven to 425 degrees. Cook breadstix for 10-12 minutes until crispy.

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febcan.gif (1445 bytes)No-Bake Fruit Crisp

2 cans (16 oz each) California chunky mixed fruit in juice, or extra light
1 cup cinnamon granola cereal
1/4 cup almonds
2 tbs margarine
2 tbs packed brown sugar
1 tsp ground cinnamon
1/2 cup vanilla nonfat yogurt
1/4 tsp ground nutmeg
drain fruit, set aside. Combine granola and almonds in a small bowl. Melt margarine in sauce pan over med heat. Blend in brown sugar and cinnamon; simmer about 2 minutes or until sugar is dissolved, stirring constantly. Pour over granola mixture; toss to coat. Cool. Combine yogurt and nutmeg in small bowl. To serve, spoon about 1/2 cup chunky mixed fruit onto each serving plate. Top with yogurt mixture and sprinkle with granola mixture.

Chunky Salsa Chicken Sandwiches (these are soooo yummy)
2 1/2 cups diced cooked chicken.
1 cup lowfat of nonfat plain yogurt
1/4 cup chunky salsa
1/2 tsp ground cumin
1/2 cup finely chopped red or green bell pepper
1/3 cup fresh chopped cilantro or parsley (I use parsley)
1/3 cup chopped green onions
3 pita bread rounds, cut in half
toppings: sliced olives, chopped tomatoes, lettuce and low fat cheddar cheese (shredded)
In a large bowl combine chicken, yogurt, salsa and cumin. Stir gently. Stir in bell pepper, cilantro (parsley) green onions, tomatoes. Line each pita with lettuce. Spoon mixture into pitas and top with reaming ingredients.
If you use fat free yogurt you will need to let it set in a coffee filter to drain it of excess moisture for 5 minutes. ALSO I don't like raw bell peppers a whole lot, so I throw mine in with the chicken while it's cooking. It gives the chicken added flavor and makes the peppers tender. ALSO lol I toss ALL the ingredients (except the lettuce) before filling the pitas...I like to have an even mixture...(don't like to eat all the cheese in the first two bites..etc.) Go easy on the cheese and olives!
Enjoy!! calories 300 Fat 7g Cholesterol 90 mg Sodium 257 mg

Garlic shrimp and vegetables
2 tbs butter spray (or margarine)
1 tbs olive oil
1 bunch of green onions,chopped
1 red bell pepper, chopped
1 lb peeled deveined shrimp (lg)
2 cloves garlic, minced
juice of 1 lime
salt and pepper to taste
1 (9oz) pkg spinach fettuccine, cooked and drained
Heat margarine and oil in med skillet or wok over medium heat. Add onions and red pepper. Stir fry 2 min or until tender.
Add shrimp and garlic, stir fry 2 minutes of until shrimp is opaque. Stir in Lime juice. Season with salt and black pepper, if desired. Serve over hot fettuccine.
calories 269 Fat 9g (less if you use spray butter) cholesterol 196mg Sodium 412 mg

Deviled Clam Mushrooms
12 LG Mushrooms
Parkay Spray Butter (good stuff on everything!!)
1 clove garlic, minced
2 Tbs spray butter (I just pour it right out of the bottle)
1 Tbs flour
1 (6 1/2 oz can) Minced Clams, drained, reserving 2 Tbs of liquid
1 cup fresh bread crumbs (2 slices)
1 Tbs chopped Parsley
2 Tsp Worcestershire sauce
1/2 tsp dry mustard
Preheat oven to 400 degrees. Remove and finely chop mushroom stems...set aside. Spray caps with "butter". In medium skillet, cook garlic in 2 Tbs "butter" until tender. Stir in flour. Add chopped mushroom stems and remaining ingredients except mushroom caps. Mix well. Mound into mushroom caps; place in shallow baking pan. Bake 8 to 10 minutes or until hot.
Refrigerate leftovers (haha we never have any! :0) I love these with any kind of horseradish sauce! enjoy guilt free!!!

Chicken Salsa Soup
8 oz boneless, skinless chicken breast (bite sized)
1 3/4 cups water
14.5 oz can reduced fat chicken broth
1 to 2 tsp chili powder (I use two)
1 1/2 cups loose pack frozen corn
1 cup of your fav salsa
1/2 cup (2 oz) shredded low fat cheese of your choice (we like chedder in ours)
3 cups (3 oz.) baked tortilla chips
combine chicken, water, broth and chili powder in LG saucepan. Bring to boil. Reduce heat to low, cook covered, 8 min. Add corn, cook uncovered for 5 min...or until chicken is no longer pink. Stir in salsa, heat through. Sprinkle each serving with cheese and serve with chips :0)

ribb.gif (2936 bytes)Caribbean Spice chicken
1 20oz can pineapple slices, undrained
1 tsp EACH ground ginger, curry powder, and garlic powder
1/4 tsp ground red pepper
1 tsp cornstarch
4 boneless skinless chicken breasts
1 tsp veg oil
1/4 cup EACH shredded coconut and slivered green onions
Preheat oven to 400 degrees. Drain pineapple juice into lrg measuring cup. combine slices in small bowl. Stir 1/4 tsp spice mixture and cornstarch into pineapple juice, set aside.
Sprinkle remaining spice mixture over chicken. Drizzle oil over chicken.
Place on rack in roasting pan. Bake 15 min. Arrange pineapple slices on rack with chicken. Bake 5 more min. Meanwhile, stir pineapple juice mixture. microwave, uncovered, on HIGH 2 to 4 minutes until sauce boils and thickens.
Arrange chicken and pineapple on 4 serving plates. Spoon with pineapple sauce; sprinkle with coconut and onions. Serve w/ dk green veggies, if desired.
Prep time 10 min cook time 20 min calories 266 fat 5g cholesterol 68 mg sodium 95 mg

Tex Mex Ground Turkey Boats....delicious
2 potatoes, baked and cooled
1/2 lb ground turkey (or lean beef)
1/2 cup chopped onion
1 clove garlic, minced
1 8 oz can stewed tomatoes
1 tsp chili powder
1/4 tsp EACH of dried oregano, Cumin, Crushed Red Pepper and Salt
1/2 cup shredded low fat cheddar cheese
Slice potatoes lengthwise in half, scoop out insides leaving 1/4 of an inch shell. (Eat the scooped part later lol)
Brown meat with onion and garlic. Add tomatoes (w/juice), chili powder, cumin, salt, crushed red pepper and oregano. Simmer until most of the liquid evaporates off. Spoon mixture into shells, sprinkle with cheese. (in a baking dish). Bake at 375 for 15 min, or until cheese melts. Enjoy!

VOTE HERE- by Feb 29! Please include the Cook, recipe and YOUR name. Bon appetite!

The Recipe :
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