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BREAKFASTS
Traditional Pancakes
1 cup all-purpose flour
1/2 teaspoon baking powder
2 tablespoons sugar
A pinch of salt
1 egg
1 cup skim milk
1 tablespoon vegetable oil
1 teaspoon vanilla
Cooking spray
Combine flour, baking powder, sugar, and salt. In a separate bowl,
mix together egg, milk, oil, and vanilla. Add the dry ingredients
and stir until the mixture is smooth. Coat a nonstick skillet with
cooking spray. Pour the batter in small puddles, one for each
pancake. Cook over medium heat until bubbles begin to appear and pop
on the uncooked side. Flip and cook the other side. Remove
from heat when both sides are golden brown. Makes 3 servings or
about 9 pancakes. (Nutrition per serving:
Calories = 158; Fat = 5g; Protein = 7g; Carbohydrates = 45g; Cholesterol =
1mg; Sodium = 148mg)
Huevos Rancheros
2 eggs
1 teaspoon skim milk
2 small flour tortillas
1/2 teaspoon butter
3 heaping tablespoons fat-free refried beans
Hot sauce to taste
1 tablespoon salsa
Beat together eggs and milk. Heat tortillas for 5 minutes in 300
degree F. Melt butter in small skillet over medium heat. Add
the eggs, scramble, then transfer the eggs to a serving plate and place
another plate upside down over them to keep them warm. Heat the
beans until warmed through. Place the tortillas on fresh plates.
Spread the beans over the tortillas, cover with eggs, sprinkle with hot
sauce, and top with salsa. Makes 2 servings. (Nutrition per serving: Calories = 190;
Fat = 7g; Protein = 10g; Carbohydrates = 25g; Cholesterol = 186mg; Sodium
= 387mg)
Apple Oatmeal
1/2 cup rolled oats (not instant)
1/2 cup milk
1/2 cup water
2 tablespoons raisins
1/2 tablespoon brown sugar
1/2 apple, chopped
A pinch of salt
Cinnamon for sprinkling
Mix together the oats, milk, raisins, brown sugar, apple, and salt in a
saucepan. Bring to a boil, then cover, reduce heat, and let simmer
for 10 minutes, stirring frequently. When the mixture is thick and
mushy, remove from heat. Sprinkle with cinnamon and serve.
Makes 2 servings. (Nutrition per serving: Calories = 158; Fat = 1g; Protein = 6g;
Carbohydrates = 32g; Cholesterol = 1mg; Sodium = 101mg)
Create your Own
Fruit Smoothie
Fruits, fresh or frozen (select 2-3) - 1 medium orange, 1/2 banana,
1 cup strawberries, 1 cup cubed cantaloupe, 1 medium kiwi, 3/4 cup
pineapple, 1 cup blackberries, 1 cup raspberries, 1 cup sliced mango, 1
cup cubed papaya, 1 medium peach or nectarine.
Juice (1/2 cup) - orange, grapefruit, pineapple, cranberry, guava,
prune, tomato, carrot, or kiwi-strawberry.
Frozen treats, etc (1/2 cup or to taste) - Fruit sorbet, sherbet,
fat free frozen yogurt, reduced fat ice cream, fat free yogurt
Add all ingredients to a blender. Blend until smooth.
APPETIZERS & SNACKS
Nachos Supreme
1/2 of a 10 ounce bag baked tortilla chips
1/4 cup sliced black olives
1/4 cup chopped onion
1/2 cup salsa
1 cup shredded low-fat cheddar cheese
Preheat broiler. Spread the tortilla chips evenly on a cookie sheet.
Sprinkle with the olives and onion, then spoon salsa over all. Top
with cheese. Broil for about 2 minutes, or until the cheese is
melted. This is easy to make in the microwave as well.
Makes 6 servings. (Nutrition per serving: Calories = 158; Fat = 5g; Protein = 8g;
Carbohydrates = 21g; Cholesterol = 13mg; Sodium = 341mg)
Quesadillas
3/4 cup shredded low-fat cheddar cheese
1/2 tomato, diced
2 medium mushrooms, diced
1/4 onion, diced
4 flour tortillas
Preheat oven to 350 degrees F. Combine the cheese, tomato, mushroom,
and onion in a small bowl. Place the tortillas on a cookie sheet.
Spread 1/4 of the cheese mixture over half of each tortilla. Bake
for 7 minutes, or until the cheese is bubbling. Remove from the
oven. Fold the bare half of each tortilla over the filled half.
Serve warm. Variations include: refried beans, tomato, and cheese;
black beans, corn, and cinnamon; grilled or sautéed vegetables with sour
cream; cottage cheese and salsa; tomato, avocado, and lemon or lime juice;
leftover chicken or beef, salsa, and sour cream. Makes 4 servings. (Nutrition per
serving: Calories = 179; Fat = 6g; Protein = 9g; Carbohydrates = 21g;
Cholesterol = 15mg; Sodium = 272mg)
English Muffin Pizza
2 tablespoons tomato sauce
1 English muffin, split in half
Oregano to taste
1/4 cup shredded low-fat mozzarella cheese
2 black olives, sliced
Preheat oven to 350 degrees F. Spread the tomato sauce evenly over
the English muffin halves. Sprinkle with oregano and cheese.
Top with the olives. Place on cookie sheet and bake for 5 minutes,
or until the cheese is melted. Makes 2 servings. (Nutrition per serving: Calories =
116; Fat = 3g; Protein = 6g; Carbohydrates = 15g; Cholesterol = 8mg;
Sodium = 338mg)
MEATLESS
MAIN DISHES
Baked Ziti
15 oz low-fat ricotta cheese
8 oz part-skim shredded mozzarella cheese
1 lb ziti
1 26oz or 32oz jar of spaghetti sauce
2 tablespoons grated Parmesan cheese
Cook ziti as directed on box and drain well. Combine ziti, ricotta,
and mozzarella cheese. Spread half of ziti mixture into bottom of a
large casserole dish. Pour 1 cup of sauce on top and sprinkle half
of Parmesan cheese over it. Repeat this layer. Cover with foil
for oven, plastic wrap for microwave oven. Bake at 350 degrees for
25 minutes, remove foil, and continue baking for another 15 minutes.
Or, cover with plastic wrap and microwave for 10 minutes. Uncover,
and microwave for an additional 5 minutes. Serves 6-8. (Nutrition per serving:
Calories = 406; Fat = 11g; Protein = 22g; Carbohydrate = 52g)
Beans and Pasta
1 can (15oz) of white canillini beans
2 cups cooked penne or rigatoni
10 oz frozen spinach
Garlic powder, salt, and pepper
Cook spinach as directed. Drain well. Combine beans, pasta,
and spinach in medium size pot. Season with garlic powder, salt, and
pepper. Cook over low heat for about 10 minutes. Makes 4
servings. (Nutrition
per serving: Calories = 278; Fat = 7g; Protein = 13g; Carbohydrate = 43g)
Vegetable Chili
Nonstick Cooking Spray
1 yellow onion, diced
2 green peppers, diced
2 14.5oz cans stewed whole tomatoes
2 15oz cans black beans
1 16oz can cooked corn
1 15oz can kidney beans
1/2 tablespoon chili powder
1 teaspoon cayenne
1/2 teaspoon cinnamon
Salt and pepper to taste
2 fresh tomatoes
2 cups shredded low-fat cheddar cheese (optional)
Spray a large pot with nonstick cooking spray. Over medium heat,
saute the onion and peppers until they just begin to brown. Add all
the canned ingredients, including the liquid from the cans, as well as the
chili powder, cayenne, and cinnamon to the pot. Bring to a boil,
reduce heat, and simmer for at least 30 minutes, or until the mixture
reaches desired consistency. Season with salt and pepper. Top
with diced tomatoes and cheddar cheese. Makes 10 servings. (Nutrition per serving:
Calories = 533; Fat = 3g; Protein = 32g; Carbohydrate = 101g; Cholesterol
= 0mg; Sodium - 252mg)
Red Beans and Rice
1 teaspoon butter
1 small yellow onion, chopped
1/2 green pepper, chopped
1 stalk celery, chopped
2 15oz cans kidney beans, drained and rinsed
2 cloves garlic, minced
1/2 teaspoon dried oregano
1/2 cup tomato sauce
1 tablespoon hot sauce
2 tablespoons Worcestershire sauce
Salt and pepper to taste
In a large skillet, melt the butter over medium heat. Add the onion
and sauté until it becomes translucent. Add the pepper, celery,
beans, garlic, oregano, tomato sauce, hot sauce, and Worcestershire.
Simmer over a low heat for 10 minutes. Season with salt and pepper
and serve immediately over cooked rice. Makes 4 servings. (Nutrition per serving:
Calories = 212; Fat = 1g; Protein = 12g; Carbohydrate = 40g; Cholesterol =
0mg; Sodium = 1,014mg)
Create your Own
Casserole
Choose one food from each of the lists. Put all selected foods in an
ovenproof baking dish. Place topping over food. Bake uncovered
at 350 degrees for 25-30 minutes or microwave for 10-15 minutes.
Base (2 cups cooked) - noodles, rice, pasta, couscous
Vegetables (1 cup cooked) - celery, carrots, peas, peppers,
mushrooms, green beans, combination of others
Sauce (1-2 cups) - prepared tomato sauce, chicken or vegetable
stock, salsa, soy sauce
Meat (1 cup cooked) - ground beef, ground turkey, chicken, canned
tuna
Seasoning (1 teaspoon) - chili powder, garlic/onion powder,
pepper/salt
Topping (1 cup) - grated, low-fat cheese, bread crumbs
Makes 4 servings.
(Nutrition per serving: Calories = 215; Fat = 6g; Protein = 17g;
Carbohydrate = 22g)
SALADS
Chicken Salad
2 cups cooked, chopped chicken
1/4 cup nonfat plain yogurt
2 teaspoons mustard
3 tablespoons chopped celery
1/4 cup chopped seedless green grapes
Salt and pepper to taste
Combine all ingredients and stir until well mixed. Refrigerate or
serve immediately. Makes 4 servings. (Nutrition per serving: Calories = 167; Fat = 6g;
Protein = 22g; Carbohydrate = 4g; Cholesterol = 65mg; Sodium = 110mg)
Tuna Salad
1 6oz can white tuna in water, drained
2 tablespoons nonfat plain yogurt
1/2 teaspoon Dijon mustard
1/4 of a medium carrot, grated
Salt and pepper to taste
Combine all ingredients and stir well. Refrigerate or serve
immediately. Makes 2 servings. (Nutrition per serving: Calories = 110; Fat = Less than
1g; Protein = 23g; Carbohydrate = 2g; Cholesterol = 26mg; Sodium = 265mg)
Pasta Salad
1 16oz box tricolor pasta
1 cup chopped broccoli
2 carrots, peeled and chopped
1 onion, thinly sliced
1 red bell pepper, chopped
1 cucumber, peeled and sliced
3/4 cup Italian salad dressing
Cook pasta according to directions on box. While the pasta is
cooking, place the broccoli, carrots, onion, and red pepper in a
microwave-safe bowl. Cook in microwave on high for 3 minutes.
Combine the cooked vegetables and cucumber with the pasta. Cover and
refrigerate until chilled. Pour the dressing over the salad when
ready to serve. Toss to coat. Makes 10 servings. (Nutrition per serving: Calories
= 210; Fat = 3g; Protein = 7g; Carbohydrate = 40g; Cholesterol = 1mg;
Sodium = 153mg)
Taco Salad
1/2 lb lean ground beef
Cayenne to taste
Chili powder to taste
Salt and pepper to taste
24 baked corn chips
1/4 head lettuce, shredded
1 tomato, sliced
1/4 green pepper, finely chopped
3 tablespoons finely chopped red onion
1/3 cup salsa
4 olives, thinly sliced
Brown the beef over medium heat. Season with the spices. Line
the edges of four servings bowls with the chips. Add the lettuce and
top with the meat, followed by the tomato, green pepper, onion, a dollop
of salsa, and sliced olives. Makes 4 servings. (Nutrition per serving: Calories = 151;
Fat = 10g; Protein = 11g; Carbohydrate = 3g; Cholesterol = 39mg; Sodium =
223mg)
SIDE DISHES
Steamed or
Stir-fried Vegetables
2 large onions, sliced
10 mushrooms, sliced
Nonstick spray or 1-2 tablespoons olive oil
1/4 cup soy sauce mixed with 1/4 cup water or small can vegetable or
chicken broth
Crumbled tofu (if desired)
1 10oz box of frozen broccoli, cauliflower, carrots, or combination
Sauté in large frying pan onions and mushrooms. Add frozen
vegetables, and sauté until they are soft. Add liquid and heat
through. Makes 4 servings. (Nutrition per serving: Calories = 54; Fat = .5g; Protein =
3.5g; Carbohydrates = 11g)
Macaroni and Cheese
1 3/4 cups uncooked macaroni
1 cup shredded low-fat cheddar cheese
1/4 cup nonfat plain yogurt
2 teaspoons butter
1/2 tablespoon Dijon mustard
Salt and pepper to taste
Cook macaroni according to box directions. While the pasta is
cooking, mix together the cheese and yogurt in a bowl. When the
pasta is done, drain and set aside. Put the pot back on the stove
and melt the butter over medium heat. Stir in the mustard, salt, and
pepper. Add the cooked macaroni, tossing to coat. Mix in the
cheese and yogurt. Continue to cook, stirring constantly, until the
cheese is melted. Makes 4 servings. (Nutrition per serving:
Calories = 276; Fat = 8g; Protein = 15g; Carbohydrates = 36g; Cholesterol
= 25mg; Sodium = 196mg)
Mashed Potatoes
2 large potatoes, peeled and quartered
2 teaspoons butter
1 tablespoon skim milk
Salt and pepper to taste
Bring a large pot of water to a boil. Add the potatoes and boil
until soft, about 20-30 minutes. Drain. In a large mixing
bowl, mash the potatoes with a fork (or a potato masher if you own one).
Add the butter, milk, salt and pepper, and continue mashing until the
potatoes reach the desired consistency. Makes 4 servings.
(Nutrition per serving: Calories = 124; Fat = 2g; Protein = 3g;
Carbohydrates = 24g; Cholesterol = 5mg; Sodium = 29mg)
Twice Baked Potatoes
2 medium baking potatoes
1 cup nonfat cottage cheese
1 hard-boiled egg, finely chopped
1 fresh tomato, diced
1 1/2 tablespoons Dijon mustard
Salt to taste
1 1/2 teaspoons dried dill
3/4 cup shredded low-fat cheddar cheese
1/4 teaspoon pepper
Preheat the oven to 400 degrees F. Scrub the potatoes and remove the
eyes, then pierce the skin all over with a fork. Bake directly on
the oven rack for approximately 1 hour. Remove potatoes and lower
the oven temperature to 325F. Allow the potatoes to cool until you
can handle the comfortably. Slice the potatoes in half lengthwise.
Scoop out the insides of the potatoes and place in a mixing bowl, so that
you are left with four small boats. Set the boats aside.
Combine the potato filling with the cottage cheese, egg, tomato, mustard,
salt, dill, cheese, and pepper, and mix thoroughly. Place the
potato-skin boats on a cookie sheet and overstuff them with the mixture.
bake for an additional 35 minutes. Serve immediately. Makes 4
servings. (Nutrition per serving: Calories = 222; Fat = 5g; Protein
= 18g; Carbohydrates = 27g; Cholesterol = 62mg; Sodium = 347mg)
Glazed Carrots
1/4 cup water
3 cups chopped carrots
1 teaspoon butter
1 tablespoon honey
Nutmeg to taste
In a medium saucepan, bring the water to a boil. Add the carrots and
cook, covered, over medium heat for 10-15 minutes, until the carrots are
tender. Drain. Add the honey and butter to the hot saucepan,
and stir until they are melted together. Add the carrots and gently
toss. Sprinkle with nutmeg. Makes 4 servings. (Nutrition
per serving: Calories = 16; Fat = 0g; Protein = 1g; Carbohydrate = 3g;
Cholesterol = 0mg; Sodium = 18mg)
Broccoli with
Onions and Soy Sauce
4 cups chopped broccoli
1 teaspoon sesame oil
1 onion, chopped
1/3 cup low-sodium soy sauce
Place the broccoli in a large pot and fill with 1/4 to 1/2 inch of water.
Bring to a boil, reduce heat, and steam for 3-4 minutes (you don't want it
to be fully cooked). In a large pan over medium heat, warm the oil.
Add the onion and sauté until it's just beginning to become translucent.
Then add the broccoli and soy sauce and cook, stirring often, for 5
minutes. Makes 4 servings. (Nutrition per serving: Calories =
62; Fat = 1g; Protein = 4g; Carbohydrates = 10g; Cholesterol = 0mg; Sodium
= 825mg)
Garlic Green Beans
with Tofu
1 lb green beans
2 tablespoons vegetable oil
4 cloves garlic, minced
1/2 of a 1 pound block of firm tofu, drained, rinsed, and cut into
bite-size pieces
Salt and pepper to taste
Rinse the beans and snip off their ends. In a wok or nonstick
skillet, warm the oil over medium heat. Add the beans and garlic and
sauté for 5 minutes, stirring continuously. Add the tofu and cook
for 5 more minutes. Makes 4 servings. (Nutrition per serving:
Calories = 138; Fat = 10g; Protein = 7g; Carbohydrates = 9g; Cholesterol =
0mg; Sodium = 10mg)
MAIN DISHES
Barbecued Chicken
Breasts
4 boneless, skinless chicken breasts
1/4 cup orange juice
1/2 cup prepared barbecue sauce
1/8 teaspoon black pepper
Nonstick spray or 1 tablespoon olive oil
Cut chicken breasts in long, narrow strips. Combine orange juice,
barbecue sauce, and black pepper. Heat oil in frying pan or spray
with nonstick spray. Add chicken and stir-fry for about 10 minutes,
until chicken looks cooked. Add sauce and heat until it boils.
Makes 4 servings. (Nutrition per serving: Calories = 170; Fat = 4g;
Protein = 27g; Carbohydrate = 5.5g)
Honey-Mustard
and Garlic Chicken
1/4 cup honey
1/2 cup Dijon mustard
4 boneless, skinless chicken half-breasts
1 clove garlic, cut into slivers
Preheat the oven to 350 degrees F. In a small bowl, combine the
honey and mustard. Make four small cuts in the center of each
chicken breast, then arrange them in a baking dish. Insert a sliver
of garlic into each cut. Spread the honey-mustard mixture over each
breast. Bake for 30 minutes, basting the chicken once or twice with
sauce from the pan. Then transfer to the preheated broiler (or turn
the oven temperature up to broil) and cook for 5 minutes, until the tops
are crisp (but not burnt). Makes 4 servings. (Nutrition per
serving: Calories = 211; Fat = 3g; Protein = 27g; Carbohydrate = 20g;
Cholesterol = 65mg; Sodium = 449mg)
Beef Stew
1 pound chuck steak, cut into 1-inch cubes
1 teaspoon extra-virgin olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
2 cups beer (nonalcoholic may be substituted)
Oregano to taste
Basil to taste
Salt and pepper to taste
1 cube beef bouillon
1 1/4 cup water
2 tablespoons all-purpose flour
1/2 cup chopped carrots
1 cup chopped potatoes
In a large pot over medium heat, brown the steak cubes in the oil.
Be careful not to overcook. Add the onion and green pepper.
Reduce heat, cover, and simmer for 5 minutes. Add the beer.
Season with oregano, basil, salt, and pepper. Bring to a boil; stir
in the bouillon and 1 cup of water. Reduce heat, cover, and simmer,
stirring occasionally, for 1 hour or until the beef is tender. In a
small cup, mix the flour with 1/4 cup water, and then stir the mixture
into the stew (this will prevent the flour from getting lumpy when added).
Add the carrots and potatoes. Cover and simmer, stirring
occasionally, for 40 minutes or until the vegetables are tender.
Makes 4 servings. (Nutrition per serving: Calories = 332; Fat = 19g;
Protein = 19g; Carbohydrate = 13g; Cholesterol = 66mg; Sodium = 289mg)
Tacos
1 lb lean ground beef
8 taco shells
1 tomato, diced
1/2 cup chopped lettuce
Salsa to taste
Hot sauce to taste
In a nonstick skillet, cook the ground beef over medium-high heat until
browned. Transfer the beef to a plate. Serve buffet-style with
the taco shells, tomato, lettuce, salsa, and hot sauce. (For more
variety, add grilled or roasted vegetables such as green and red peppers,
onions, zucchini, and mushrooms.) Makes 4 servings. (Nutrition
per serving: Calories = 369; Fat = 24g; Protein = 23g; Carbohydrate = 14g;
Cholesterol = 78mg; Sodium = 156mg)
Beef Burritos
1 lb lean ground beef
1 teaspoon hot sauce
1 teaspoon cayenne
1 teaspoon chili powder
8 flour tortillas
1 tomato, diced
1/2 cup chopped lettuce
Salsa to taste
In a skillet over medium-high heat, cook the beef, hot sauce, cayenne, and
chili powder until the beef is browned. Serve the beef, tortillas,
tomato, lettuce, and salsa on separate plates, buffet-style. To make
a burrit, place a couple of spoonfuls of ingredietns in the center of a
tortilla. Fold one edge up to make a bottom lip over the filling,
then fold the sides in to overlap in the center, making a secure basket
for the filling. (For more variety, add grilled or roasted
vegetables such as green and red peppers, onions, zucchini, and
mushrooms.) Makes 4 servings. (Nutrition per serving: Calories
= 499; Fat = 25g; Protein = 28g; Carbohydrate = 40g; Cholesterol = 78mg;
Sodium = 413mg)
Real Sloppy Sloppy Joe
1 1/2 lb lean ground beef
1/2 yellow onion, finely chopped
1 clove garlic, minced
1/2 cup ketchup
1/4 cup crushed tomatoes (or tomato sauce)
1 tablespoon red wine vinegar
2 tablespoons Worcestershire sauce
2 teaspoons hot sauce
Salt and pepper to taste
4 hamburger buns
In a nonstick skillet over medium heat, brown the beef with the onion and
garlic. Drain excess fat. Add the ketchup, crushed tomatoes,
vinegar, Worcestershire sauce, hot sauce, and salt and pepper to taste.
Stir well and simmer for 5 minutes. While the beef mixture is
simmering, toast the hamburger buns. Arrange the buns face-up on
plates. Ladle a healthy portion of the beef mixture over each and
serve immediately. Makes 4 servings. (Nutrition per serving:
Calories = 536; Fat = 30g; Protein = 37g; Carbohydrate = 31g; Cholesterol
= 118mg; Sodium = 779mg)
Teriyaki Pork Chops
1 1/2 cups teriyaki marinade
4 pork chops (about 1 1/2 pounds)
Pour the teriyaki marinade into a shallow dish and place pork chops on
top. Marinate in the refirgerator for about 1 1/2 hours.
Preheat the broiler or prepare the grill. Take the chops out of the
marinade and place them on th etop rack of oven or on the grill.
Cook for about 5-8 minutes on each side, or to the desired doneness.
(When cooked through, the meat will not be pink in the middle.)
Makes 4 servings. (Nutrition per serving: Calories = 239; Fat = 15g;
Protein = 24g; Carbohydrates = 1g; Cholesterol = 74mg; Sodium = 403mg)
DESSERTS
Strawberry Shortcake
1/2 cup skim milk
1 tablespoon lemon juice
1 1/4 cups flour
6 tablespoons sugar
1/3 teaspoon baking powder
2 tablespoons butter, softened
2 cups sliced strawberries
Light whipped cream to taste (approximately 1 tablespoon per person)
Preheat the oven to 475 degrees F. In a small bowl, stir together
the milk and lemon juice. In a separate bowl, mix the flour, sugar,
and baking powder. Add the butter and cream until the mixture is of
an even consistency. Add the lemon and milk and mix thoroughly.
Drop the batter in spoonfuls onto an ungreased baking sheet. Bake
for about 15 minutes, or until biscuits are golden brown. Serve the
biscuits covered with strawberries and topped with whipped cream.
Makes 10 servings. (Nutrition per serving: Calories = 141; Fat = 5g;
Protein = 2g; Carbohydrate = 22g; Cholesterol = 15mg; Sodium = 51mg)
Peaches and Cream
4 whole peaches, peeled and chopped
1 lemon
1/2 cup low-fat whipped cream
1/4 cup packed brown sugar
Preheat the broiler. Arrange the chopped peaches in a baking dish,
spreading them out evenly, and squeeze lemon juice over them. Cover
evenly with whipped cream, then sprinkle with brown sugar. Broil for
4 minutes, or until the top begins to turn golden. Makes 4 servings.
(Nutrition per serving: Calories = 129; Fat = 5g; Protein = 1g;
Carbohydrate = 24g; Cholesterol = 17mg; Sodium = 11mg)
Apple Cobbler
4 large apples (Macintosh are best), peeled and thinly sliced
4 tablespoons flour
3 tablespoons apple juice
1 teaspoon cinnamon
A pinch of nutmeg
1 tablespoon butter, melted
1 tablespoon water
7 tablespoons graham cracker crumbs
Preheat the oven to 375 degrees F. In an 8 by 5-inch pan, toss
together the apples, 2 tablespoons flour, and the apple juice, until the
apple slices are well coated. In a separate bowl, combine the
remaining 2 tablespoons flour, the cinnamon, nutmeg, and graham cracker
crumbs. Stir in the butter and water. Mix until pea-size
clumps form. Spread the graham cracker topping over the apples.
Bake for 30 minutes, or until the topping is lightly browned. Makes
6 servings. (Nutrition per serving: Calories = 121; Fat = 3g;
Protein = 2g; Carbohydrate = 23g; Cholesterol = 5mg; Sodium = 78mg)
Apple Custard
1 tablespoon butter
3 cups peeled and sliced apples (Macintosh are best)
1/4 cup skim milk
3 tablespoons all-purpose flour
1 1/2 tablespoons sugar
1 egg
1 1/3 tablespoons baking powder
1 teaspoon cinnamon
Preheat the oven to 350 degrees F. In a skillet over medium heat,
melt the butter. Add the apples and saute until tender. In a
mixing bowl, blend together all other ingredients until smooth.
Spread the apples in a shallow baking dish, forming a level layer.
Pour in the batter, covering the apples completely. Bake for 40
minutes, or until a knife inserted in the center comes out clean.
Makes 4 servings. (Nutrition per serving: Calories = 133; Fat = 4g;
Protein = 3g; Carbohydrates = 23g; Cholesterol = 53mg; Sodium = 459mg)
Oatmeal Chocolate
Chip Cookies
1/2 cup unsalted butter, softened
1/4 cup applesauce
1/2 cup packed brown sugar
1/2 cup granulated sugar
1 egg
2 teaspoons vanilla
2 cups flour
1/2 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon baking soda
1 1/2 cups uncooked "quick" oatmeal
1 cup chocolate chips
Preheat the oven to 350 degrees F. In a bowl, combine the butter,
applesauce, brown sugar, granulated sugar, egg, and vanilla. Mix
thoroughly. In a separate bowl, combine the flour, cinnamon, salt,
and baking soda. Gradually mix the dry ingredients into the wet
ingredients; add the oatmeal and chocolate chips. Stir well.
Drop spoonfuls of dough onto a greased cookie sheet. Bake for 10-15
minutes. Let cool before removing from the cookie sheet. Makes
24 cookies. (Nutrition per serving: Calories = 140; Fat = 7g;
Protein = 2g; Carbohydrate = 26g; Cholesterol = 18mg; Sodium = 128mg)
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Health Education