Chocolate Kahlua Heaven

Ingredients
1/2 cup plus 1 tablespoon very cold fat-free milk
1/4 cup Kahlua or other coffee-flavored liqueur
1 envelope (1.5 ounces) sugar-free, low-fat chocolate mousse mix
1 tablespoon unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping
In a large bowl, combine milk, Kahlua, mousse mix and cocoa. Whip with an electric beater on low speed until blended. Slowly increase the speed to high, and whip for 5 minutes or until fluffy.


Directions
In each of 4 large wine glasses or glass dessert bowls, layer 1/4 cup of the mousse, 2 teaspoons of crumbs and 2 tablespoons of topping. Repeat layering once more, using the remaining ingredients except for about 1/8 teaspoon of graham cracker crumbs. Sprinkle the top of each serving with a few of the remaining graham cracker crumbs. Refrigerate for at least 2 hours before serving.


Makes 4 servings. Stats per serving: 145 calories, 3 g protein, 22 g carbohydrates, 3 g fat (2 g saturated), less than 1 mg cholesterol, 1 g fiber, 43 mg sodium

BBQ Turkey Breast

Ingredients
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 pounds Skinless Turkey Breast Roast
1 teaspoon extra-virgin olive oil
2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)
1/4 cup water


Directions
Preheat oven to 350 degrees F. Mist an 8" x 8" pan with olive oil spray. Combine the garlic powder, salt and pepper.

Place turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on oil and rub to coat evenly. Sprinkle on reserved seasoning mixture. Rub to coat. With smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in pan. Rub remaining BBQ sauce over top. Pour water into the pan, taking care not to pour it over the turkey.

Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear. Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve against the grain into thin slices, or cut into cubes.

Make 5 (4-ounce) servings. Per serving: 160 calories, 34 g protein, 2 g carbohydrates, 3 g fat (trace saturated), 54 mg cholesterol, trace fiber, 248 mg sodium

Lime Cheesecake

Ingredients
1 3/4 cups graham cracker crumbs
5 tablespoons butter, melted
1 cup plus 1 tablespoon sugar
3 8-ounce packages cream cheese, softened
1 teaspoon vanilla
1/2 cup fresh lime juice (about 5 limes)
3 eggs
Whipped cream


Directions
1. Preheat the oven to 350 degrees F. Make the crust by combining the graham cracker crumbs with the butter and 1 tablespoon sugar in a medium bowl. Stir well enough to coat all of the crumbs with the butter. Keep it crumbly.
2. Press the crumbs onto the bottom and about one half of the way up the sides of an 8-inch springform pan. You don't want the crust to form all the way up the back of each slice of cheesecake. Bake the crust for 5 minutes, then set it aside until you are ready to fill it.
3. In a large mixing bowl combine the cream cheese, 1 cup sugar, and vanilla. Mix with an electric mixer until smooth.
4. Add the lime juice and eggs and continue to beat until smooth and creamy.
5. Pour the filling into the pan. Bake for 60 to 70 minutes. If the top of the cheesecake is turning light brown, it's done. Remove from the oven and allow it to cool.
6. When the cheesecake has come to room temperature, put it into the refrigerator. When the cheesecake has chilled, remove the pan sides and cut the cake into 8 equal pieces. Serve with a generous dollop of whipped cream on top.

Thai Tofu Stir Fry

Ingredients
1 sliced into bite-sized chunks package firm tofu
2 tbsp organic, unsweetened peanut butter
3/4 cup light soy sauce
1 tsp spicy Chinese mustard
1 tbsp sesame seeds
3/4 cup water
sesame oil
1 chopped red bell pepper
1 chopped yellow bell pepper
1 sliced carrot
2 sliced stalk celery
1 chopped medium white onion
2 large chopped handful fresh green beans
1 large sliced handful mushrooms
1/2 sliced roughly head broccoli


Directions
1. Mix peanut butter, 4 tablespoons of the soy sauce, mustard and sesame seeds. Coat tofu with mixture. Refrigerate, covered, for 2 hours (or longer for more potent flavor).
2. In a skillet, heat water and remaining soy sauce to a boil. Add veggies. Begin with firmest (broccoli, carrot, etc.) and finish with softest.
3. When veggies are still slightly firm, remove from heat. Drain off remaining liquid. Sprinkle a few drops of sesame oil over veggies for a tasty nutty flavor. Set aside.
4. In same skillet over medium-high heat, add a few drops of sesame oil. Toss tofu chunks with oil until heated through. Remove from heat. Serve veggies over brown rice topped with spicy tofu chunks. Serves 6.

Cream of Avocado and Cucumber

Avocados are high in calories -- but these are high-quality calories, which means that they are loaded with nutrition.

Serving: Serves: 4
Cook Time: 10 minutes
Total Time: 15 minutes

Ingredients
1 1/4 cups avocado pulp, tightly packed
2 1/4 cups peeled, seeded, and diced cucumber
2 tablespoons fresh lime juice or lemon juice
1 cup soy milk
1/8 to 1/4 teaspoon white pepper
2 teaspoons minced garlic
5 tablespoons white miso
2 teaspoons dill weed
Thinly sliced scallions, for garnish


Directions
Put all of the ingredients except the scallions into a blender and blend until smooth. Cool and serve, garnished with the scallions. If ingredients are cold to start with, the soup may be served immediately. If the soup is left in the refrigerator for long, the surface may oxidize and turn dark. If it does, simply skim off the surface and use the rest. The flavor is not affected by the oxidation, but the soup does not look as appetizing.

Asian Shrimp Salad With Spicy Peanut Dressing

As the days get colder and leaves fall, a warmed salad fills not only the belly but also comforts the soul. One will love the hot and cold combination of this salad.

Ingredients
1 romaine lettuce , shredded
1 English cucumber, finely sliced
1 1/2 cup cherry tomatoes, halved
1/4 cup minced shallot or onion
4 cups rice noodles, cooked to packet instructions
16 large shrimp, whole, seared and cooked through
2 tablespoons finely chopped green onion

Toasted sesame seeds
Cilantro sprigs and chopped roasted peanuts to garnish

Peanut Sauce
1 tin coconut milk
2 juicy garlic cloves, minced (not the jarred please)
1 tablespoon Thai red curry paste
3 tablespoons sugar
1 cup ground roasted unsalted peanuts


Directions
1. Combine all the sauce ingredients in a small saucepan and simmer for 15 minutes, stirring constantly ( be sure to keep stirring, as once thickened, has a tendency to catch on the bottom).

2. In a large bowl toss lettuce, cucumber, tomatoes and shallot together and divide among 4 plates. Top with warm rice noodles, seared shrimp and hot peanut sauce. Sprinkle with toasted sesame seeds.

3. Feel free to garnish dish with roasted peanuts and sprigs of cilantro, and serve.

Chocolate Crumb Bars

A delicate crumb base supports a chocolate filling topped with chocolate chips and butter cookie crumbs.

Ingredients
1 cup (2 sticks) butter or margarine, softened (we recommend Land O Lakes® Butter)
1 3/4 cups all-purpose flour
1/2 cup granulated sugar
1/4 teaspoon salt
2 cups (12-ounce package) Nestlé® Toll House® Semi-Sweet Chocolate Morsels, divided
1 1/4 cups (14-ounce can) Nestlé® Carnation® Sweetened Condensed Milk
1 teaspoon vanilla extract
1 cup chopped walnuts (optional)


Directions
1. Preheat oven to 350° F. Grease 13 x 9-inch baking pan.

2. Beat butter in large mixer bowl until creamy. Beat in flour, sugar and salt until crumbly. With floured fingers, press 2 cups crumb mixture onto bottom of prepared baking pan; reserve remaining mixture. Bake for 10 to 12 minutes or until edges are golden brown.

3. Combine 1 cup morsels and sweetened condensed milk in small, heavy-duty saucepan. Warm over low heat, stirring until smooth. Stir in vanilla extract. Spread over hot crust.

4. Stir nuts and remaining morsels into reserved crumb mixture; sprinkle over chocolate filling. Bake for 25 to 30 minutes or until center is set. Cool in pan on wire rack.

Asian Noodles with Cilantro

Ingredients
1/2 tsp allspice
1 tsp fresh black pepper to taste
1 tsp sesame oil
1/2 Tbsp canola oil
2 tsp lime juice
2 Tbsp cilantro, chopped
1 tsp minced garlic
1 tsp minced shallots
1 tsp toasted sesame seeds
1 Tbsp low-sodium soy sauce
1 tsp sugar
4 oz vermicelli or somen noodles


Directions
Cook noodles according to package instructions. Rinse in cold water and drain well. In a medium bowl mix all remaining ingredients and toss in noodles.

Carrot Salad

Ingredients
1/4 tsp ground cinnamon
1/4 tsp ground cumin
1/4 tsp ground ginger
1/4 tsp ground red pepper
1 tsp olive oil
4 Tbsp lemon juice
1.5 lbs fresh carrots, peeled and grated
1 clove (1/2 Tbsp) garlic, minced
3 Tbsp granulated sugar


Directions
Place a steamer basket in a medium saucepan with 1 to 2 cups of water. Bring water to a boil and add carrots to steaming basket. Steam carrots until crisp and tender. Remove carrots from basket and let them cool. In a large bowl, combine lemon juice, sugar, oil, garlic, cumin, cinnamon, ginger, and pepper. Whisk ingredients together until well blended and toss in carrots and raisins. Refrigerate and serve cooled.

Barley Vegetable Salad

Ingredients
1/8 tsp fennel seed
1/8 tsp black pepper, to taste
2 Tbsp olive oil
1/3 cup lemon juice
1 medium cucumber
1 clove garlic, minced
1/4 cup fresh parsley, chopped
1 medium tomato
1 cup pearl barley
3 cups fat-free, low-sodium, vegetable broth


Directions
In a medium saucepan over medium heat bring broth to a boil. Reduce heat and add barley. Simmer stirring occasionally until barley is tender, approximately 30 to 40 minutes. Add minced garlic and continue to cook for an additional 5 miutes. Using a fine sieve, drain barley well and transfer to a storage bowl. Cover and chill completely in the refrigerator. Once chilled, add parsley, diced tomatoes, cucumbers, lemon juice, olive oil, fennel seed and black pepper. Toss until well blended and serve.

Oriental Pasta Salad

Ingredients
1 Tbsp dark sesame oil
2 cups broccoli florets
3/4 cup red pepper, seeded and thinly sliced
2 Tbsp low-sodium soy sauce
1-1/2 cups cooked spaghetti (3 ounces dry)


Directions
Steam broccoli, covered for 5 minutes until crisp and tender. Rinse under cold water. Cook and drain spagetti and combine with broccoli and remaining ingredients. Toss gently to mix ingredients. Cover and chill before serving.

Spinach, Tomato, Red Onion Salad

Ingredients
2 oz feta cheese
1/2 red onion, thinly sliced
10 oz fresh spinach
1 cup cherry tomatoes, cut into quarters


Directions
Place spinach in a collander and wash with cold water. Drain well and pat spinach leaves dry. Remove stems and coarsely chop spinach leaves. Place spinach in serving bowl and add minced shallots, red onion, and cherry tomatoes. Mix well. Drizzle feta cheese on top of salad and serve with your favorite vinaigrette.

Green Salad with Chicken and Mandarin

Ingredients
1 pound boneless, skinless chicken breast
11 oz can mandarin oranges in light syrup
1 cup shredded red cabbage
2 heads Romaine lettuce
1 cup finely chopped scallions
1 cup grape tomatoes cut in half
2 bunches watercress
1 cup diced red bell peppers


Directions
In a small saucepan bring 2 to 3 cups water to a boil over medium-high heat. Add chicken and reduce heat to low. Partially cover pan and simmer until chicken is cooked (about 10 to 15 minutes). Drain and set aside cooked chicken to cool. Wash the Romaine lettuce and watercress and cut into bite-size pieces. Place lettuce in a large bowl and add red peppers, tomatoes, cabbage and scallions and toss until well blended. Cut chicken in strips diagonally. Mix dressing well and add to greens along with chicken and mandarins. Toss gently until dressing is well spread.

Mixed Greens with Mustard Vinaigrette

Ingredients
1/8 tsp black pepper
1-1/2 tsp olive oil
2 cups Romaine lettuce, torn into bite size pieces
1 cup watercress leaves, remove stems
1-1/2 Tbsp balsamic vinegar
1/4 tsp Dijon-style mustard


Directions
In a large salad bowl combine romaine lettuce and watercress and toss together. In a small bowl or cuvette add remaining ingredients and mix well. Pour dressing over greens, toss to coat, and serve.

Turkey Salad

Ingredients
1 tsp curry powder (may use more or less, as desired)
pinch of black pepper
dash of salt
3 Tbsp light mayonnaise
1/2 cup cooked turkey leg or white meat, diced
1/4 cup canned pineapple chunks, juice pack, drained
1/4 cup raw celery, chopped fine
2 Tbsp chopped raw scallions, including stems


Directions
Measure and drain pineapple chunks, wait 5 minutes
Mix all ingredients in bowl and toss until well mixed and mayonnaise is covering most of salad mixture
Chill for 15 minutes or longer before serving
Suggested arrangement: scoop salad onto salad plates dressed with lettuce leaves

Sweet Potato Salad

Ingredients
1-1/2 cups plain nonfat yogurt
1 Tbsp black pepper
1 Tbsp lime juice
2 stalks of celery, chopped
1 sweet green pepper
3 lb sweet potatoes
2 Tbsp shallots, minced
Canned chiles, to taste


Directions
Preheat oven to 400 degrees (200 degrees C). Wash, dry and pierce sweet potatoes several times with a fork. Place in the oven and bake for one hour until potatoes are soft. In a medium bowl prepare dressing by mixing together yogurt, minced shallots, lime juice and black pepper. Chill. Once potatoes are baked, cool and cut into small 1/2-inch (1 cm) cubes. Place potatoes into a large bowl and sprinkle with pepper. Cut seeded green bell pepper, celery and chiles and add to bowl, tossing ingredients until well blended. Just before serving, mix dressing into potato salad and serve.

Chick-Pea Salad

Ingredients
1/4 cup Italian dressing
1 cup raw celery, diced
10 looseleaf lettuce leaves, shredded
1 medium, raw onion, sliced into rings
7-8 sweet pickles, cut into small pieces
1 large raw sweet yellow pepper, sliced into rings
1 cup canned chickpeas or garbanzo beans


Directions
In a large bowl, mix the following ingredients: yellow pepper, onion, celery, pickles and sweet peas. Add lettuce, then dressing, toss until all lettuce leaves are covered with dressing

Mediterranean Salad

Ingredients
1/8 tsp black pepper, freshly ground
1/8 tsp salt
2 Tbsp olive or flaxseed oil
2 Tbsp lemon juice
4 cucumbers, peeled, quartered length-wise and thinly sliced
3 cloves garlic, minced
1/4 cup red onion, thinly sliced
4 ripe tomatoes, chopped
1/4 cup balsamic vinegar


Directions
In a small bowl or cuvette combine garlic, balsamic vinegar, oil, lemon juice, freshly ground black pepper and salt. Mix well. In a large bowl combine all vegetables and toss well with dressing. Serve immediately or cover and chill for up to a one to two hours.

Spinach Salad

Ingredients
1/4 cup grated Parmesan cheese
1/8 tsp sea salt
2 Tbsp flaxseed oil or canola oil
1/4 cup lemon juice
3 cloves garlic, minced
4 cups spinach, chopped


Directions
Wash spinach and drain. Set out on a clean paper towel to dry. In a small bowl or cuvette combine oil, lemon juice, salt and garlic and mix well. Chop spinach and place in serving bowl. Pour dressing over spinach and toss well to coat. Sprinkle salad with Parmesan cheese and serve.

Mimosa Salad

Ingredients
4 hard-boiled eggs
2 oz fresh dill weed (2 pieces per salad)
6 oz fat free french dressing
4 cups red, looseleaf lettuce
2 Tbsp dehydrated onion flakes


Directions:
Bring 4 cups of water to boil, add eggs and boil for 20 minutes
Allow eggs to cool under refrigeration before peeling
Wash and arrange lettuce on individual salad plates, drizzle each serving with 2 Tbsp of dressing, refrigerate
When eggs are cooled, peel and only keep 2 yolks
Cut egg whites lengthwise, arrange on salad plates
Crumble 2 egg yolks and sprinkle on salads with onion flakes. garnish with fresh dill stems. Chill until ready to serve

Tomato Salad

Ingredients
1 tsp black pepper
2 Tbsp fresh basil
1 tsp fresh dill weed
2 Tbsp olive oil
1 fresh lime
1/2 cup alfalfa sprouts
1/2 cup chopped scallions (onions and stems)
2 fresh, red tomatoes


Directions
Cut tomatoes into quarters and chop scallions into bite size pieces, include the green stems
Mix all salad ingredients together in one bowl
Drizzle olive oil over top, squeeze lime for juice over top and stir
Sprinkle with black pepper as desired

Spinach with Mushroom Salad

Ingredients
2 cups mushrooms, sliced
2 thin slices of a medium red onion
1 bunch (11.5 cups) fresh spinach
1 medium tomato


Directions
Wash and drain spinach leaves making sure to wash off all the sand on the leaves. Dry leaves on a paper towel and remove stems. Wash and dry mushrooms. Trim the stems off of the mushrooms and cut caps into thin slices. Cut tomato into slices and cut slices into quarters. Cut onion into very thin slices. In a medium bowl combine spinach leaves and mushroom slices and toss well to combine. Garnish with cut tomatoes and sliced onions and serve salad chilled.

Cole Slaw Salad

Ingredients
1/4 tsp salt
1/4 cup light mayonnaise
1-1/2 lemons freshly squeezed
16 oz package of cole slaw salad mix
1-1/2 Tbsp sugar


Directions:
In a small bowl combine lemon juice, salt, mayonnaise and sugar. Mix well and pour over shredded cole slaw mix. Toss well to coat and serve.

Asian Salad

Ingredients
1 Tbsp sesame dressing
3 oz raw chicken breast, no skin
1 medium raw carrot, cut into coins
1/4 cup raw spinach
1 cup raw sweet red peppers, cut into lenghwise slices
1 oz peanuts, all types, oil-roasted, with salt


Directions:
Grill chicken, until done.
While chicken is cooking, arrange vegetables on plate keeping separate
When chicken is done, slice and add to plate with vegetables, again, keeping separate
Keep dressing on the side. Enjoy!

Beet Salad

Ingredients
1 Tbsp black pepper
1 cup canned, mandarin oranges, drained
1 cup canned beets, drained
7 raw looseleaf lettuce, leaves
3 Tbsp dehydrated onion flakes
2 Tbsp peppercorn dressing


Directions:
Pour beets in a strainer and allow to drain well
Repeat the same for the mandarin oranges in a separate strainer
In a large salad bowl, mix lettuce, onion flakes and black pepper
Stir in well drained beets and salad dressing
Toss, while slowly adding mandarin oranges. Ready to serve

Seafood Salad

Ingredients
1 tsp olive oil
1 medium raw carrot (sticks)
1/2 cup raw spinach
1/2 cup raw zucchini slices
2 oz raw Alaska king crab
3 oz raw shrimp (about 5 shrimp)
2 Tbsp light buttermilk dressing


Directions:
Arrange ingredients on a plate next to each other but keeping separate. Drizzle olive oil on spinach leaves. Use buttermilk dressing for dipping raw vegetables

Coleslaw

Ingredients
1 Tbsp dried parsley
2 tsp crushed red pepper
1/4 cup light mayonnaise
2 cups raw, shredded cabbage
2 cups raw, shredded red cabbage
1/4 cup raw, chopped scallions, including stems
1 Tbsp canned pimento
1/2 medium, raw, yellow bell pepper, chopped
1/3 cup reduced calorie italian dressing


Directions:
In a blender or processor, mix scallions, crushed red pepper, pimentos, parlsley and yellow pepper for 1 minute. Add blended mixture to cabbage with mayonnaise and dressing. Toss until well mixed and most of cabbage is covered.

Apple-Walnut Salad

Ingredients
1/2 cup vanilla fat-free yogurt
5 medium Red Delicious apples, cubed, unpeeled
1/2 cup raisins
1/3 cup chopped walnuts
2 Tbsp honey


Directions:
Combine apples, raisins and walnuts in a bowl and toss gently. Combine honey and yogurt in a separate bowl and mix well. Add apple mixture to yogurt mixture and toss gently to coat. Cover and chill 1 hour.

Green Bean Salad

Ingredients

1 Tbsp olive oil
16 oz frozen, uncooked, any style green beans
4 cups butterhead lettuce
1 medium raw onion, sliced into rings
2 cups cherry tomatoes, sliced in halves
2 Tbsp red wine vinegar


Directions:
Pour 16 oz thawed green beans in a strainer, and allow to drain
Blot excess water with paper towel
Wash lettuce, drain and dry with paper towel. Once lettuce and green beans are fully dry (give about 15 minutes), add remaining ingredients in large salad bowl with green beans and lettuce
Toss until well mixed. Salad needs to be served immediately

Beef-Potato Salad

Ingredients
1 cup raw, sliced cucumber with peel
8 raw, lettuce leaves
4 medium raw, red potatoes, with skin, cut into quarters
1/2 cup raw, sliced radishes
2 oz peppercorn dressing
4 oz deli roast beef


Directions:
Cut 4 potatoes in quarters, leave skin on
Bring 4 cups of water to boil, add potatoes
Allow to cook until tender
When done, set aside to cool
In a salad bowl, tear lettuce and add radishes, cucumbers, and salad dressing. Toss
Add roast beef and potatoes, toss again until well mixed, ready to serve. May top with fresh herb of choice

Sichuan Chicken and Green Bean Salad

Ingredients
1/8 tsp white pepper
1-1/2 tsp canola oil
4 oz ground skinless chicken or turkey breast
1 pound green beans, ends trimmed
1 Tbsp minced garlic
2 Tbsp minced dill pickle
1 tsp chili paste


Directions:
In a large pot bring water to a boil. Add green beans to boiling water for about 2 to 3 minutes. With a slotted spoon remove green beans and rise under cold water and set aside. In a medium skillet or wok, heat oil. Add garlic, ground chicken and pickled mustard greens. Stir-fry until chicken is thoroughly cooked. Add chilli paste and pepper as desired and stir together. Add the green beans and stir-fry until the beans are heated. Serve hot or cold.

Cherry Tomato Salad

To make this salad lower in fat and in calories, reduce the amount of olive oil.

Serving: 4
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients
1 pint halved cherry tomatoes
1/2 pound sliced mushroom
3 tablespoons olive oil
1 tablespoon cider vinegar
dash garlic powder
1/2 teaspoon dried dill weed
freshly ground black pepper to taste
green leaf lettuce


Directions
1. Toss all ingredients except the lettuce.
2. Serve on a bed of crisp, green lettuce and enjoy!


Nutritional Information
Based on individual serving.
Calories: 130
Total Fat: 11 g
Carbohydrates: 7 g
Protein: 2 g

Cheddar Scallion Rolls

Ingredients
1. 2.0 tbsp active dry yeast
2. 0.5 cup honey
3. 1.0 tbsp salt
4. 0.5 cup nonfat dry milk
5. 1.0 tbsp dill weed
6. 4.0 cup King Arthur Unbleached All-Purpose flour
7. 2.0 cup King Arthur Stone Ground Flour
8. 2.0 minced cup scallion
9. 2.0 grated cup reduced fat Cheddar cheese


Directions
1. Pour 2 cups warm water into a large bowl.
2. Add the yeast and the honey and stir until dissolved. A
3. dd 1 cup of the all-purpose flour and stir until dissolved.
4. Add 1 cup of the all-purpose flour and stir.
5. Let this sit for 10 minutes, to give the yeast a chance to get going.
6. Mix the salt, milk powder, dill weed and 1 cup of the all-purpose flour.
7. Add to the yeast mixture and stir well.
8. Stir in the scallions and the cheddar cheese.
9. Add the rest of the flours, a cup at a time, stirring well after each addition, until the dough starts to pull away from the sides of the bowl.
10. Turn the dough out onto a lightly floured counter.
11. Knead, adding more flour as necessary, until the dough has formed a smooth ball.
12. Place the dough in a lightly greased bowl and cover with a damp towel or plastic wrap.
13. Place the bowl in a draft-free place and let rise for 1 1/2 to 2 hours, or until the dough has doubled in size.
14. Punch the dough down and turn it out onto a lightly floured counter.
15. Knead briefly to expel any air bubbles.
16. Divide the dough into two equal pieces and roll each into a snake that is 24 inches long.
17. Divide each snake into 24 one inch pieces.
18. Roll each piece into a round ball and place the rolls on greased or parchment paper lined baking sheets.
19. The rolls should be placed two inches apart.
20. Spray the rolls with water or cover with damp towels.
21. Let rise for about 30 minutes, or until slightly swollen.
22. While the rolls are rising, preheat the oven to 375°F.


Nutritional Information
Based on individual serving.
Calories: 95
Total Fat: 1 g
Carbohydrates: 15 g
Protein: 1 g

Cream of Broccoli Soup

Serving: Serves: 4
Cook Time: About 20 minutes
Total Time: About 50 minutes

Ingredients
2 teaspoons olive oil
1 cup chopped onion
1 cup chopped celery
4 cloves garlic, sliced
5 cups chopped broccoli
2 cups chicken broth
1/4 cup elbow macaroni
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup evaporated skim milk
1/2 teaspoon chopped fresh thyme
Pinch nutmeg


Directions
1. In a large wide saucepan or Dutch oven, heat oil over medium heat. Add onion and celery. Cook, stirring frequently, until wilted, about 5 minutes.

2. Add garlic and cook 1 minute longer.

3. Add broccoli, broth, macaroni, salt, and pepper. Bring mixture to boil. Reduce heat and simmer until broccoli and pasta are soft, about 20 minutes.

4. Cool slightly. Transfer to food processor. Puree until smooth.

5. Return to saucepan. Add evaporated skim milk, thyme, and nutmeg. Return to boiling. Reduce heat and simmer 5 minutes before serving.

Each serving: About 150 calories, 10 g protein, 21 g carbohydrate, 4 g total fat (.5 g saturated), 1.5 mg cholesterol, 770 mg sodium.

Cardamom-Prune Drop Scones

Ingredients
2 cups all-purpose flour
3/4 teaspoon ground cardamom seeds
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 large egg
3/4 cup (4 1/2 ounces) finely cut moist prunes
8 tablespoons (1 stick) cold unsalted butter, cut up
1/4 cup freshly grated lemon peel
3/4 cup non-fat yogurt


Directions
Heat oven to 375 degrees F. Put flour, baking powder, baking soda, cardamom, and salt into a large bowl; mix well. In another bowl, beat yogurt, egg, sugar, and lemon peel until well blended. Add butter to the flour mixture and cut in with a pastry blender or rub in with your fingers, until the mixture looks like fine granules. Add prunes and toss to distribute evenly. Add yogurt mixture and stir with a spoon until a sticky dough forms. Drop 1/3 cupfuls of dough 2 inches apart on an ungreased cookie sheet. Bake 20 to 25 minutes, until golden brown. Cool, loosely covered with a dishtowel, on a wire rack. 9 scones


Nutritional Information
Based on individual serving.
Calories: 250
Total Fat: 12 g
Carbohydrates: 31 g
Protein: 5 g

Indian Vegetables

Ingredients
1/4 cup olive oil
1 teaspoon black mustard seeds
3 cloves garlic, chopped
1 medium onion, chopped
1 green pepper, chopped
1 small eggplant, peeled and cubed
2 to 3 potatoes, peeled and cubed
2 tablespoon turmeric sauce
1 teaspoon salt
1/4 cup water
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon garam masala
1 cup cauliflower or broccoli flowerets
1 cup water


Directions
In a large pot, heat olive oil and add black mustard seeds. When the mustard seeds begin to pop, add garlic, onion, and green pepper, and cook until soft. Stir in eggplant and potatoes. Add turmeric and salt and mix until vegetables are coated with turmeric sauce. Add 1/4 cup water, reduce heat to low, cover the pot, and cook for 10 minutes. Stir in cumin, coriander, garam masala, and vegetables. Add 1 cup water and increase heat to medium. After 10 minutes, lower heat and cook until vegetables are tender. Serve over rice.

Basmati Rice with Exotic Spices

Ingredients
2 tbsp canola oil
2 tbsp cumin seeds
1/2 tsp curry powder
6 cloves garlic
1/2 tsp cinnamon
4 cup water
4 cup basmati rice
2 tsp salt


Directions
1. In 3-quart saucepan over medium heat, heat canola oil until very hot, but not smoking.
2. Add cumin seeds, curry powder and cinnamon and toast for 1 minute.
3. Add 4 cups water and bring to a boil.
4. Stir in rice and salt.
5. Reduce heat to low; cover and cook 15 to 18 minutes until all water is absorbed and rice is tender.


Nutritional Information
Based on individual serving.
Calories: 200
Total Fat: 2 g
Carbohydrates: 41 g
Protein: 4 g

Chicken Breasts with Chutney Butter

Ingredients
2 tbsp mango chutney, chopped
2 tbsp unsalted butter, at room temperature
2 tsp fresh cilantro, minced, plus whole sprigs for garnish
1/4 tsp ground red pepper
4 boneless skinless chicken breast halves, about 5 ounces each
2 tbsp canola oil or other vegetable oil
salt and freshly ground pepper


Directions
1. Place a stovetop grill pan over medium heat, or preheat grill to hot and brush with oil.

2. In a small bowl, stir together chutney, butter, 1 teaspoon cilantro and ground red pepper until smooth. Cover and refrigerate until ready to serve.

3. Put chicken on a plate and drizzle with oil, turning to coat evenly. Sprinkle with remaining 1 teaspoon cilantro and season with salt and pepper.

4. Grill chicken, turning once, for 5 to 7 minutes on each side, or until cooked through.

5. To serve, place chicken on serving plates, top each with some chutney butter, and garnish with cilantro sprigs. Serves 4.


Nutritional Information
Based on individual serving.
Calories: 380
Total Fat: 15 g
Carbohydrates: 5 g
Protein: 55 g

Molasses-Ginger Cookies

Ingredients
2 3⁄4 cups all-purpose flour
1 1⁄2 tsp ground ginger
1 tsp ground cinnamon
1 tsp baking soda
1⁄2 tsp salt
3⁄4 cup (1 1⁄2 sticks) unsalted butter, softened
3⁄4 cup packed dark brown sugar
1 large egg
3⁄4 cup unsulfured molasses
Granulated sugar, for sprinkling


Directions
1. Heat oven to 350 degrees F. Line 2 baking sheets with parchment paper. In a bowl, whisk flour, ginger, cinnamon, baking soda, and salt.

2. In a large bowl, beat butter and brown sugar until fluffy. Beat in egg and molasses. Beat in flour mixture, half at a time.

3. Drop dough by 1⁄4 cupfuls 3 inches apart onto prepared baking sheets. Sprinkle with sugar. Bake 10 to 12 minutes, or until set at edges but still soft in centers. Let stand 5 minutes on baking sheets before removing to wire rack to cool completely.

Wild Rice Pilaf

Ingredients
3 cups cooked wild rice
1 clove garlic, minced
1 green or red bell pepper, chopped
1 sweet onion, sliced thin
2 cups fresh mushrooms, sliced
2 tablespoons low-fat margarine


Directions
1. Melt 2 Tablespoons low-fat margarine in skillet. Add garlic, peppers and onions and sauté till tender crisp. Add mushrooms and sauté 1 minute.
2. Add cooked wild rice to pan and heat through. Serve with soy sauce if desired.
3. Cook's Notes: Other vegetables may be added, as per your personal preference.


Nutritional Information
Based on individual serving.
Calories: 120
Total Fat: 3 g
Carbohydrates: 21 g
Protein: 4 g

Corny Bean Salsa

Ingredients
1. chopped tomatoes
2. corn kernels
3. black beans
4. minced jalepeño pepper


Directions
1. Combine ingredient amounts according to your taste and Enjoy!



Nutritional Information
Based on individual serving.
Calories: 130
Total Fat: 6 g
Carbohydrates: 16 g
Protein: 4 g

Tasty Tacos

Ingredients
1 pound lean ground beef
8 (8-to-10-inch) tortillas, corn or flour
1/2 cup chopped green pepper
1/2 cup chopped onion
1 cup cheddar or Monterey Jack cheese, grated
Shredded lettuce, chopped tomato, sour cream, guacamole and/or salsa for garnish


Directions
1. Heat oven to 350 degrees F. Wrap tortillas in aluminum foil and place in oven. Heat for 10 minutes and turn off oven, leaving tortillas inside to warm.
2. In a large skillet, brown ground beef 5 to 10 minutes or until no longer pink. Drain off excess fat. And add onion and green pepper; sauté 3 minutes more.
3. Place tortillas, ground beef, grated cheese, and garnishes as desired in serving dishes of appropriate size. Serve family style.

Lox of Muscle Crisps

Ingredients
2 tablespoons fat-free cream cheese
2 teaspoons chopped fresh dill
1/2 ounce smoked salmon, minced
2 Fat-Free RyKrisp Crackers
1 teaspoon minced red onion


Directions
In a small bowl, combine cream cheese and dill. Mix well. Gently stir in salmon. Spread half of salmon mixture evenly over each cracker. Place on a serving plate. Sprinkle half of the onion over each cracker. Serve immediately.

Makes 1 serving.
Nutritional information per serving:
95 calories, 8 g protein, 13 g carbohydrates, 1 g fat (trace saturated), 6 mg cholesterol, 3 g fiber, 507 mg sodium

Irish Whiskey Caramel Pecan Sauce with Vanilla Ice Cream

Even a simple ice cream dessert can benefit from an Irish twist. I add the whiskey at the end of the cooking process so the alcohol doesn't evaporate. Just two tablespoons gives the caramel flavor a big kick!

Ingredients
3/4 cup sugar
3 tablespoons water
2 cups heavy cream
1 teaspoon pure vanilla extract
2 tablespoons Irish whiskey
2 teaspoons unsalted butter
1/3 cup chopped pecans


Directions
Combine the sugar with the water in a heavy small saucepan over medium heat. Cook to dissolve the sugar, stirring and brushing down any crystals on the sides of the pan with a brush dipped in hot water. When the sugar dissolves, raise the heat to high and bring to a boil. Boil without stirring until the mixture caramelizes to a medium-dark amber color, 5-8 minutes.

Remove the pan from the heat and carefully and slowly add the cream (the mixture will bubble up violently). Return the pan to medium heat and boil gently until thickened and smooth, 5-7 minutes. Remove from heat and add vanilla, butter, whiskey and pecans. Stir until combined. Serve warm over ice cream. Sauce will keep refrigerated for 3 weeks. Reheat in the microwave, uncovered.

Glazed Baby Carrots

Ingredients
1 pound baby carrots (or peeled and sliced whole carrots )
3 tablespoons brown sugar
1 tablespoon butter
Salt and pepper to taste


Directions
1. Place carrots in a sauce pan and cover with just enough cold water to cook.
2. Bring carrots to a boil and simmer until they are cooked but still firm.
3. Drain and leave in the cooking pot, add the butter and brown sugar, and cover with lid, saving until a few minutes before serving.
4. When you are ready to serve, turn on the fire and simmer a few seconds, or until carrots are covered with the melted sugar and butter. Turn into a serving dish and you are done. Serves 6.


Nutritional Information
Based on individual serving.
Calories: 80
Total Fat: 2 g
Carbohydrates: 13 g
Protein: 1 g

Irish Soda Bread

Ingredients
1 cup raisins or currants
1 tablespoon caraway seeds
1/2 cup milk, heated
3 cups unbleached white flour
3/4 teaspoon salt
1 teaspoon baking soda
1 teaspoon baking powder
2 tablespoons light brown sugar
2 tablespoons shortening
1 egg
3/4 cup buttermilk


Directions
1. Preheat oven to 350 degrees F. Lightly grease a baking sheet.
2. In a small bowl cover the raisins or currants and the caraway seeds with the heated milk. Set aside.
3. Sift together the dry ingredients and cut in the shortening until texture is fine.
4. Add the egg and buttermilk to the raisin-milk mixture and stir to combine.
5. Add egg mixture all at once to the flour mixture and stir with a fork to combine just until ingredients are moistened. Turn out onto a floured surface and knead gently for a few strokes, adding more flour if necessary to make a smooth dough. Form dough into an 8 or 9-inch round and place on the baking sheet. With a sharp knife cut an X into the top of the round, about 1/2-inch deep.
6. Bake for 45 to 50 minutes until loaf is golden brown and firm to the touch. Serve immediately.

Corned Beef Hash

Ingredients
2 tablespoons butter
1/4 cup grated shallot
1 clove garlic, minced
1 cup diced and cooked Idaho potatoes
1 cup diced corned beef
1 quart water
6 oz white wine vinegar
2 eggs
Sriracha hot sauce
2 tablespoons chopped flat-leaf parsley


Directions
Heat butter over medium heat in a 12-inch Calphalon nonstick omelet pan. Add shallots and garlic to the pan and sweat through until they soften and are clear in color. Add potatoes and corned beef and mix. Season with salt and pepper. Brown for two minutes per side, place on a warm plate and set aside.
Bring water and vinegar to a simmer and crack eggs into water. Poach eggs for 1 minute and remove from pan with a slotted spoon.
Place eggs on potatoes and beef and top with hot sauce and parsley; serve.