[YellowRose]

Breakfast Oatmeal


Amount Measure Ingredient -- Preparation Method
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1 Cup Old Fashioned Oatmeal
1 Cup Applesauce, No sugar added
1/2 Cup Dried Fruit, Like Apricots (Cut into small pieces)

Put all ingredients in a bowl and mix. Let sit in the refrigerator for 24 hours. The oats will "cook" in the applesauce. Serve cold with milk or this can be heated in the microwave if you prefer it warm. Also it is good with a few almonds sprinkled on top just before serving.

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[Zanne]

From the Fannie Farmer Cookbook

2 cups cooked or canned chickpeas
2 cloves garlic, minced
3 tablespoons oil
1 tablespoon vinegar
1/4 teaspoon chili powder
salt to taste
freshly ground pepper to taste
4 large radishes, sliced
3 tablespoons chopped fresh parsley
3-4 leaves fresh basil chopped, or 1/ teaspoon dried

Drain chickpeas, reserving 1 tablespoon of their liquid. Add liquid to the garlic, oil, vinegar, chili powder, salt and pepper, and stir to blend. Pour over the chickpeas, toss with the radishes and sprinkle parsley and basil over top.

Chickpea Salad with sausage Add 1/2 cup sliced sausage (salami, pepperoni, or cooked sausage), 1/2 cup pimento, and toss

Chickpea salad with tuna Add 1 can drained tuna fish, a dozen black olives, halved and toss.

Notes: I use red wine vinegar. I don't put in the radishes and only sometimes the parsley. I even forgot the basil the other night and it was good. I have not tried the variations.

[Ellen]

In a saucepan heat to boiling:

1 cup water
3/4 agave
1 stick butter

Cool slightly, add:

2 cups oat flour (oatmeal blended in food processor or blender)
1/2 cup ww pastry flour
1 T baking powder
1/2 t baking soda
1 t salt
1 1/2 t cinnamon
(mix these together in a bowl then add to warm mixture)

Add:
2 eggs well beaten
1/2 cup buttermilk
1 t maple flavoring (optional)

You can also add 1 cup of fruit, such as chopped apples, or berries.

Spread in a 13x9 greased pan, bake at 375 for 30 to 40 minutes. Tasty as is, or you can top with whipped cream, or cream cheese icing.

[Ellen]

This is an adaption of Oprah Winfrey oven fried chicken:


6 boneless chicken breasts
1 1/2 cups of ww pastry flour
1/2 cup ww bread crumbs
1 t salt
1/2 t ground black pepper
1 t dry basil
1 t sage
1/2 t cayenne pepper (opt)
1/2 t garlic powder
buttermilk
1/2 cup plain yogurt
cooking spray

Preheat oven to 400 degrees. Mix all dry ingredients in a large ziplock bag. Spray a heavy cookie sheet with sides (jelly roll pan) with cooking spray. Recoat with a heavy layer of cooking spray. Make sure the chicken is very cold, or even partially frozen. Mix yogurt with about a cup of buttermilk. Dip the chicken in the buttermilk mixture, then drop one at a time into the zip lock bag, and shake. Remove from bag, and place on prepared cookie sheet. Repeat until all chicken is coated. Spray chicken with cooking spray, and bake for 30 minutes. Respray chicken, and carefully turn, so as not to knock off the breading. Spray again. Bake an additional 30 minutes, or until done.

When done properly, this recipe really tastes like fried chicken, only without the fat. The trick is getting the coating on heavy enough, and keeping the chicken well sprayed with the cooking spray to keep it from sticking, and making sure the oven is hot enough.

[Ellen]

For two servings:

3 eggs
3egg whites
1-2 cup bean sprouts
1/2 cup thin sliced celery
1 small onion chopped

You can also add cooked shrimp, chicken or beef.

Sauce:

2 cups water or chicken broth
bouillion or stock mix if using water
1 t soy sauce
1/2 t splenda
2 T ww pastry flour
(can use guar gum)

Heat water or broth, add rest of ingredients, heat to boiling. (can be done in microwave) Set aside.

Mix eggs, whites, sprouts, celery and onions and any other meats desired, in a large bowl. In a small frying pan or wok, heat a little peanut oil until very hot. Ladle in some of the egg mixture. Cook until starting to set on edges, turn and continue to cook until done. Remove from pan, and keep warm. Continue cooking until all egg mixture is used. Serve with warm sauce.

[Ellen]

Trim a head of cauliflower by coring out the bottom, removing leaves and washing well. Put in a covered casserole dish, core side down, with a few tablespoons of water, and microwave on high, turning dish often, for about 6 to 8 minutes. (or to desired degree of doneness)

Mix 1/3 cup of light mayo, 1/2 t dry mustard, 1/2 t dry minced onion in a small bowl.

Spread mayo mix over top of cooked cauliflower, then lay slices of colby or cheddar cheese over the mayo mix. Return to the microwave, uncovered, for about 1 minute to melt cheese. Slice into wedges, and serve.

My kids call this monkey brain cauliflower. They all love it. Sometimes for five of us, I have to make two!

[YellowRose]

Vincent's Coleslaw-Lower Fat Version
Recipe By : Lyn Perkins
Serving Size : 4

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1/4 Cup Apple Cider Vinegar
1 Teaspoon Salt
1/4 Cup Low Fat Mayonnaise
1 Tablespoon Vegetable Oil
1/2 Teaspoon Garlic -- minced
2 Cups Cabbage -- shredded

Combine apple cider vinegar, salt and lowfat mayonnaise. Use a wire whip to combine. Slowly
add vegetable oil while wisking. Continue whipping until creamy. Add garlic. Store in a glass
container until about one hour before meal, then pour over shredded cabbage.

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[SolShine]

SAVORY BEEF SANDWICHES

1 Tbsp dried minced onions
2 tsp salt
2 tsp garlic powder
2 tsp dried oregano
1 tsp dried rosemary, crushed
1 tsp caraway seeds
1 tsp dried marjoram
1 tsp celery seed
1/4 tsp cayenne pepper (I use more)
1 Boneless Chuck Road (3 to 4 lbs) halved
8-10 SGWW Sandwich Rolls, split

Combine seasonings; rub over roast. Place in a slow cooker. Cover and cook on low for 6-8 hours or until meat is tender. Shred with fork. Serve over rolls. Yeild 8-10 servings

NOTE: No liquid is added to the slow cooker. The moisture comes from the roast.

[SolShine]

APPLESAUCE BRAN MUFFINS

1 Cup SGWW Flour
1/4 Cup All Purpose Flour
1 Cup Unprocessed Bran
1/2 Cup Agave (or Splenda)
1 Tbsp baking powder
3/4 tsp ground cinnamon
1/2 teaspoon salt
3/4 cup unsweetened applesauce
1/4 cup skim milk
1/4 cup vegetable oil
1 egg beaten

Heat oven to 375 degrees. Line 12 medium muffin cups with paper baking cups or spray bottoms only with cooking spray.

In large bowl, combine flour, bran, baking powder, cinnamon and salt (and Splenda if using it); mix well.

In medium bowl combine Agave, applesauce, milk, oil and egg; blend well.

Add all at once to dry ingredients; mix just until dry ingredients are moistened (Do not overmix).

Fill muffin cups about 2/3 full. Bake 12-18 minutes or until golden brown and wooden pick inserted in center comes out with a few moist crumbs clinging to it. Cool muffins in pan on wire rack 5 minutes. Remove from pan. Serve warm.

Variation: add 1 cup fresh or frozen (do not thaw) blueberries to batter.

[SolShine]

SPINACH ARTICHOKE DIP

1 package frozen chopped spinach
1 can artichoke hearts
1 8oz. Package cream cheese
1/2 cup butter
1/4 cup half & half (cream)
1 can sliced water chestnuts (chopped)
salt & pepper to taste

Cook spinach according to directions and drain well, pushing a wooden spoon against the colander to remove as much water as possible. Drain artichokes and slice. Melt the cream cheese, in a medium saucepan with the butter and half & half. Add the spinach and chopped water chestnuts and mix well. Salt & pepper to taste. Cook on low heat 10-15 min.