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Old 02-22-2005, 02:22 PM   #16
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Roasted Garlic Mashed Potatoes
Serves 4 - Skip the gravy with these mashed potatoes-they won't need it. The roasted garlic, herb, and sour cream flavor them to delicious perfection.

1 1/2 lb. Yukon gold potatoes or other potatoes, quartered
2 t. bottled minced roasted garlic
1/4 cup fat-free sour cream
2-4 T. skim milk
2 t. snipped fresh rosemary, thyme or oregano (I used dried, it worked fine)
1/4 t. salt
1/8 t. black pepper

1. In a covered large saucepan cook potatoes in a small amount of boiling water for 20-25 min or till tender. Drain in a colander; return to saucepan. (It never says to peel potatoes - I did, but it would probably be fine without too).
2. Add garlic to potatoes. Mash with a potato masher or an electric mixer on low speed. Add sour cream, milk, desired herb, salt, and pepper. Beat until light and fluffy. (Do NOT overbeat.)

To roast your own garlic: For every 1 t. of roasted garlic, wrap 3 unpeeled garlic cloves in foil. Bake in a 400 degree oven for 25-35 min or till cloves feel soft when pressed. When cool enough to handle, squeeze garlic paste from cloves.
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Old 02-26-2005, 12:32 PM   #17
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Luncheon Chicken Salad

Description:
"This colorful combo is a great change of pace from the usual salad"

NOTES : You can substitute finely chopped red onions for the green, and/or yellow mustard for the brown if desired.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups cooked chicken breast -- cubed
20 ounces pineapple tidbits -- drained
11 ounces mandarin oranges -- drained
1 cup celery -- chopped
6 green onions -- chopped
1/2 cup green pepper -- chopped
2/3 cup fat-free mayonnaise
7 1/2 teaspoons brown mustard
1 tablespoon brown sugar substitute
1/2 teaspoon minced garlic

Stir together chicken, pineapple, oranges, celery, green onions, and green pepper.

In a separate bowl, combine remaining ingredients.

Combine with chicken mixture.

Chill and serve. (It's good warm too.)
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Old 03-02-2005, 02:43 PM   #18
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Mom's Thousand Island Salad Dressing

1 Cup FF Mayo
1/4 cup Heinz chili sauce
2 Hard Boiled eggs
1 teaspoon Worcestershire Sauce

Mash eggs and stir together!

Vickie
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Old 03-04-2005, 09:38 PM   #19
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My favorite is kinda of a veggie salad thing: I mix nf cottage cheese, add some chopped shallots, radishes, little chunks of tomatoes and cucumber...green peppers if you like those - add a dollop of ff sour cream, salt pepper..and stir! Really yummy and you can get lots of veggies in!

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Old 03-06-2005, 10:45 PM   #20
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Kally's Avocado Dressing
This is what I do. I mash up an avocado and mix with ff sour cream and ff yogurt. then I add some choppped up roasted red peppers from a jar (kinda softish) and throw those in. Then I put a bit of milk in it to make it a bit thinner and some salt and pepper and garlic (or garlic salt). Then I put the jar in the fridge and eat it over the next few days. You get a goodly amount of dressing from one avocado. It will go bad quickly though, so eat within 4 or 5 days.

Last edited by aghiowa : 03-07-2005 at 08:52 AM.
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Old 03-14-2005, 06:19 PM   #21
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Four Bean Salad

Serving Size : 9

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
17 ounces canned lima beans -- drained
16 ounces canned cut green beans -- drained
16 ounces canned cut wax beans -- drained
15 ounces canned red kidney beans -- drained
1/2 cup celery -- chopped
1/2 cup onion -- chopped
1/2 cup green pepper -- chopped
3/4 cup white vinegar
1/2 cup Splenda
1/4 teaspoon salt -- optional
1/8 teaspoon pepper

Combine vegetables in a large bowl.

Combine vinegar and next 3 ingredients in a jar.

Cover tightly and shake vigorously till all is mixed; pour over vegetables.

Cover and chill at least 2 hours, stirring occasionally.
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Old 03-21-2005, 01:37 PM   #22
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Turkey Fruit Pasta Salad
Description:
"In the mood for a light supper? Toss togther apple slices, juicy
strawberries, smoky turkey breast, pasta, and tangy mustard-marjoram
dressing. Voila!"

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces whole wheat radiatore or rotini pasta
2 small apples -- cored and cut into very thin slices
2 teaspoons lime juice or lemon juice
8 ounces smoked turkey breast -- cut into bite-sized pieces
1 cup strawberries -- quartered
1/2 cup celery -- sliced
1/4 cup plain nonfat yogurt
2 tablespoons fat-free mayonnaise
2 tablespoons skim milk
4 teaspoons Dijon-style mustard
1/2 teaspoon celery seeds
1 tablespoon fresh marjoram

Cook pasta according to package directions, except omit any oil or salt. Drain in colander. Rinse with cold water; drain again. Toss apple slices with lime juice to coat. In a large bowl combine the cooked pasta, apple slices, turkey, strawberries and celery.

For dressing, in a small bowl combine yogurt, mayonnaise, milk, mustard, and celery seeds. Pour dressing over pasta mixture, toss gently to coat. Sprinkle with marjoram.
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Old 03-21-2005, 01:39 PM   #23
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Green Beans and Onions

Description:
"No more boring beans! In this recipe, the familiar green bean takes
on an exciting new flavor. Onions, Splenda, and balsamic vinegar
create a sweet and tangy sauce."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups chopped onion
1 teaspoon Splenda
1 tablespoon balsamic vinegar
1/2 cup bottled roasted red peppers -- finely chopped and drained
1/4 cup pitted ripe olives -- sliced
2 tablespoons fresh basil -- snipped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound green beans -- trimmed and cut into 2" lengths

Spray a large nonstick skillet with nonstick cooking spray. Add onion and Splenda to the skillet. Cook and stir about 10 minutes or till the onion is very tender and golden brown. Stir in vinegar. Cook and stir for 1-2 minutes more or till liquid is evaporated. Stir in the roasted red peppers, olives, basil, salt, and black pepper. Remove from heat; cover and keep warm.

Meanwhile, in a covered medium saucepan cook the green beans in a small amount of boiling water about 10 minutes or till crisp-tender; drain. Stir the onion mixture into green beans.
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Old 03-25-2005, 09:45 AM   #24
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Jamaican Chicken Salad

Description:
"The jerk seasoning on the chicken and the dressing's lime peel gives
this fruity tossed salad a taste of the tropics. It's perfect for a
casual summer supper."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup bottled fat-free honey-mustard salad
dressing
1 teaspoon lime peel -- finely shredded
4 4 ounce skinless boneless chicken breast halves
2 1/2 teaspoons Jamaican jerk seasoning
OR
other spicy seasoning blend, such as
barbecue seasoning, Cajun seasoning or
fajita seasoning
2 teaspoons healthy oil
12 cups torn mixed salad greens
4 plums or apricots -- cut into wedges

For dressing, in a small bowl stir together honey-mustard dressing and lime peel. If necessary, add water to make dressing of drizzling consistency. Cover and chill until ready to serve.

Sprinkle both sides of chicken with jerk seasoning. In a large nonstick skillet cook chicken in hot oil over medium-high heat for 8-10 minutes or until chicken is done (170 degrees), turning once.

To serve, place the salad greens on dinner plates. Thinly slice chicken diagonally. Arrange the chicken slices and plum wedges on top of greens. Drizzle with the dressing.
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Old 03-31-2005, 03:19 PM   #25
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Mandarin Vegetable Medly

Description:
"This crisp refreshing salad is loaded with good-for-you ingredients
and coated with a light honey-lemon dressing."

NOTES : You will have to count points for the honey.

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound fresh asparagus -- trimmed and cut into 2" pieces
1 can fat-free chicken broth
2 cups fresh snow peas
1 can whole baby corn -- rinsed and drained
1 can mandarin oranges -- drained
1 can sliced waterchestnuts -- drained
2 ribs celery -- thinly sliced
1/2 cup red onion -- finely chopped
1 green onion -- thinly sliced
Dressing:
5 tablespoons lemon juice
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon honey
1 teaspoon Dijon mustard
2 cloves garlic -- minced
1 teaspoon pepper
1/2 teaspoon salt

In a large skillet, bring asparagus and broth to a boil.

Reduce heat; cover and simmer for 3 min or till crisp-tender.

Drain; immediately place the asparagus in ice water.

Drain and pat dry.

In a large bowl, combine the peas, corn, oranges, water chestnuts, celery, onions and asparagus.

In a small bowl, whisk the lemon juice, oil, soy sauce, honey, mustard, garlic, pepper and salt.

Pour over vegetables.

Cover and refrigerate for at least 1 hour.

Serving Ideas : Serve with grilled turkey or chicken.
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Old 04-01-2005, 02:43 PM   #26
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Sweet Potato Gratin

Notes: You will have to count points for the cornstarch.

Serving Size : 11

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 medium sweet potatoes
2 cups skim milk
1 tablespoon cornstarch
1 clove garlic -- minced
1/4 teaspoon ground pepper
1 tablespoon fresh parsley -- snipped

In a 4-quart saucepan, cook the potatoes in water to cover for 45 min or till easily pierced with a fork.

Drain and plunge into cold water to cool.

Peel and slice cross-wise into 1/8" rounds.

Spray a 10" pie plate with nonstick spray.

Arrange sweet potatoes in pie plate, overlapping as necessary to fit. (May be prepared up to 2 days ahead. Wrap well and refrigerate.)

In a med bowl, combine the milk, cornstarch, garlic and pepper.

Pour over the potatoes.

Bake at 300 degrees for 35 min.

Sprinkle with snipped parsley just before serving.
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Old 04-10-2005, 05:02 PM   #27
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Pasta Salad with White Beans

Recipe By : adapted from Menu Mailer
Serving Size : 7

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces whole wheat fusilli pasta
1 cup canned white beans -- rinsed and drained
5 ounces turkey ham -- chopped
4 plum tomatoes -- chopped
1 small red bell pepper -- seeded, de-ribbed and cut into long, thin slices
10 kalamata olives -- pitted and halved
2 tablespoons fresh parsley -- chopped
Easy Balsamic Vinaigrette
1 tablespoon Dijon mustard
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1 clove garlic -- pressed
1/2 cup olive oil
salt and pepper -- to taste

Cook pasta according to package directions. While pasta is cooking, make vinaigrette dressing (see below). Drain cooked pasta, rinse under cold water and set aside. In a large bowl, combine remaining salad ingredients (beans through parsley); add the pasta and vinaigrette and toss lightly to mix.

Dressing: Mix all ingredients together, whisking the olive oil in gradually at the end, till dressing is slightly thickened. Season with salt and pepper.
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Old 04-11-2005, 03:23 PM   #28
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Creamy Herb Dressing

(Makes 10 1 Tablespooon sized servings)

Ooooooh -- fresh dressing on those wonderful
mixed greens!
1/2 cup buttermilk
1 Tbsp. apple Cider vinegar
1 clove garlic, minced
1 Tbsp. Dijon mustard
2 tsp. honey (Splenda)
1 Tbsp. olive oil
1/4 tsp. salt
1/8 tsp. celery seed
1/8 tsp. pepper
1/8 tsp. Tabasco sauce
1 tsp. dried Italian seasoning or mixed herbs

Whisk together and store in glass jar. Good for
up to 4 days.
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Old 04-24-2005, 10:20 AM   #29
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Spinach and Barley Bake


2/3 C Barley (pot or pearl)
1 2/3 C Water
1 10oz package frozen chopped spinach thawed and squeezed dry
2 C sliced mushrooms (I sometimes cheat and use more)
2 cloves garlic pressed
1 1/2 C fatfree cottage cheese or dry curd cottage cheese
1/4 C + 2 tablespoons fat free parmeasan cheese
1/2 C egg substitute
1 tablespoon flour (points)
1 teaspoon thyme
1/2 teaspoon freshly ground black pepper
1/2 onion chopped

Cook barley until tender. Combine other ingredients except the 2T fatfree parmasan cheese. Put in 1 1/2 quart casserole. Sprinkle cheese over the top. Bake uncovered 375 degrees for 50 to 60 minutes or until golden and bubbly.
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Old 05-04-2005, 03:16 PM   #30
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Default Mashed Sweet Potatoes

These are so yummy!

Mashed Sweet Potatoes

Recipe By : Swanson
Serving Size : 6 Preparation Time :0:10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large sweet potatoes cut in 1-inch cubes -- about 7 1/2 cups
2 cans Chicken Broth -- 14 1/2 ounce cans
dash black pepper (go easy on the pepper)
2 tablespoons brown sugar twin (I added a little more, to taste)

1. In medium saucepan place potatoes and broth. Over high heat, heat to a boil. Reduce heat to medium.

2. Cover and cook 10 minutes or until potatoes are tender. Drain, reserving broth.

3. Mash potatoes with 1 cup broth and pepper. If needed, add additional broth until potatoes are desired consistency. Add brown sugar.

Nutritional values per serving: Calories: 225; Total Fat 1 g; Saturated Fat 0 g; Cholesterol 1 mg; Sodium 501 mg; Total Carbohydrate 51 g; Dietary Fiber 6 g; Protein 4 g; Vitamin A 75%; Vitamin C 72%; Calcium 5%; Iron 8%

-- Terry
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