Strict is my diet. I must not want.
It maketh me to lie down at night hungry.
It leadeth me past the confectioners.
It trieth my willpower.
It leadeth me in the paths of alteration for my figure's sake.
Yea, though I walk through the aisles of the pastry department,
I will buy no sweetrolls for they are fattening.
The cakes and the pies, they tempt me.
Before me is a table set with green beans and lettuce.
I filleth my stomach with liquids,
My day's quota runneth over.
Surely calorie and weight charts will follow me all the days of my life,
And I will dwell in the fear of scales forever.

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3 whole Eggs
1/3 cup Orange juice
1/2 teaspoon Cinnamon
6 pieces whole wheat or 12 grain Bread
1-1/2 Blueberries (if they are frozen thaw slightly)
3 teaspoons granulated Fructose or liquid Fruit Sweetener

Spray 9"x13" glass baking dish with non stick spray. In a large bowl, beat eggs, orange juice, and cinnamon together with whisk or fork. With your clean hands, dip each piece of bread into egg mixture, and set into the baking dish. If the bread is too large, you may push edges of last pieces down flat into the baking dish. After each piece of bread has been dipped and placed into baking dish, pour remaining egg mixture over bread evenly. In medium size bowl, mix the blueberries and fructose together. Spoon berry mixture evenly over bread. Bake at 350F for 20 minutes. Makes 8 servings.
From Gourmet Connection, http://gourmetconnection.com/ezine/kids/recipes

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Pancakes:
1-1/4 cups all-purpose flour
1/2 cup Quaker® Oats (quick or old fashioned, uncooked)
2 teaspoons baking powder
1/4 teaspoon salt (optional)
1-1/4 cups 2% low-fat milk
1 egg, slightly beaten
1 tablespoon vegetable oil
Stir-In's: (Optional)
1 cup fresh or frozen blueberries
1 medium banana, mashed and 1/8 teaspoon nutmeg
3/4 cup chopped apple, 1/4 cup chopped nuts and 1/2 teaspoon cinnamon
1/2 cup semi-sweet chocolate pieces

Heat skillet over medium-high heat (or preheat electric skillet or griddle to 375°F). Combine dry ingredients. Add milk, egg and oil; stir just until dry ingredients are moistened. Make plain pancakes or add one of the stir-in options, if desired. Lightly grease skillet. For each pancake, pour 1/4 cup batter into hot skillet. Turn when tops are covered with bubbles and edges look cooked. Turn only once. Makes twelve 4-Inch Pancakes. (Per 3 pancakes: Calories-280, Fat-8 gm, Cholesterol-60 mg, Carbohydrates 40 gm, Protein-10 gm).
Exported from MasterCook

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Gabrielle- Who was it that said, if curiosity is the food of life, then adventure is a meal. Xena: Sounds like something you might have said. Oh, maybe it was me.
Xena Warrior Princess: A Path Not Taken

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1/2 cup Oatmeal (or 1 cup Oat Bran)
1/2 cup Cornmeal
1 cup Whole Wheat Flour
2 tsp. Baking Powder
1 tablespoon Egg Substitute
1 tablespoon Prune Puree (recipe follows)
1 teaspoon pumpkin pie spice
2 cups liquid (water, juice, soy milk, etc.,)

Measure dry ingredients. Prepare egg substitute according to directions. Add water, then dry ingredients. Bake in hot waffle iron. Serve with maple syrup, fruit or fruit syrup, to taste.
Prune Puree
Combine 1-1/3 cups (8 oz.) pitted prunes and 6 T water in container of food processor. Pulse on and off until prunes are finely chopped. Makes 1 cup. This mixture can be used as a substitute for fat in baking - use 1 tablespoon puree for 1 tablespoon fat. Stores very well in refrigerator.
Courtesy Non Fat Cooking, http://homecooking.miningco.com/library/sub/msub28.htm

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4 large flour Tortilla
1 cup Egg Substitute
2 cups chopped Tomato
1/2 cup chopped Onion
1 cup canned Corn and Liquid
1/4 cup Salsa

In a small skillet, place the chopped tomato, onion, corn and liquid. Cook over medium heat until soft (add a little water, if needed). Add the egg substitute and scramble with vegetables until cooked through. Spread the mixture onto the tortilla. Add the salsa, and roll up. Serve immediately. Serves 4. (Per serving: Calories-230, Fat-5 gm, Cholesterol-1 gm, Protein-12 gm, Carbohydrates-34 gm).

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Dieting means never have to say, "I'm stuffed."
Melanie Clark

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2 cup Oats, uncooked
1 cup unsweetened Fruit juice
1 cup Water
3/4 cup diced, dried Fruit
1 teaspoon Honey
1/4 teaspoon Cinnamon
1/4 teaspoon Salt
Skim milk

Combine all ingredients; mix well. Cover and refrigerate overnight. Stir well before serving (cold or hot) with skim milk or nonfat yogurt. Place in refrigerator in tightly covered container. May be stored for up to 1 week. To eat, heat desired amount in microwave on high 1-2 minutes. Makes six servings.

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1 3/4 cups unbleached Flour
1 tablespoon Baking Powder
3/4 teaspoon Cinnamon
1/4 teaspoon Salt
2 whole Egg whites, slightly beaten
1 1/2 cup skim Milk
2/3 Banana--mashed
1/2 cup fat-free Sour Cream

Prepare waffle iron with cooking spray and heat until hot. In a mixing bowl, combine flour, baking powder, cinnamon, and salt. In another mixing bowl, combine egg whites, milk, banana, and sour cream. Add dry ingredients to wet ingredients just until moistened. Pour enough batter to fill two-thirds of the waffle iron. Cook until crisp and golden brown set aside. Repeat with remaining batter. Serves 6. (Per serving: Calories-172, Fat-1 gm, Carbohydrates-38 mg, Protein-8 gm, Cholesterol-3 mg).
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Proper diet can become an instrument for maintaining health and cultivating increased levels of awareness.
Qigong Master Mantak Chia

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Asparagus Brunch Burritos

6 medium stalks Asparagus, chopped into 2 cm pieces
4 Eggs
1 tablespoons fresh Rosemary leaves
1/2 small Onion, chopped
4 Mushrooms, sliced
1/2 cup lowfat Refried Beans
4 Tortillas
1 teaspoon Vegetable oil
Salsa

Sauté onions, mushrooms, asparagus and rosemary. Scramble eggs in separate pot. Heat refried beans in microwave, warm burritos then spread beans in center of tortillas, followed by asparagus mixture then scrambled eggs. Wrap burritos. Garnish with rosemary and serve with salsa on the side.
Courtesy My-Recipe.Com, http://www.my-recipe.com/

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1 1/2 pounds loaf of low-fat Challah (egg) Bread - cut into 1 inch slices
1 cup Egg substitute
1/4 cup Skim Milk
1 tablespoons Vanilla Extract
Cinnamon and Nutmeg - to taste
Butter flavored Cooking Spray or Spray Oil

Set your oven on warm or lowest temperature and place platter in oven. In a large, somewhat shallow, bowl place egg substitute, milk and vanilla. Whisk well until light and fluffy. Heat non-stick griddle or pan on medium high. While the pan is heating soak as many slices as will fit in the pan on both sides. Be careful, they will be quite soggy and can fall apart. Spray pan and sprinkle each piece with spices before placing soaked bread pieces in pan. Sprinkle the up side with spices, cook until brown, then turn over and continue to cook until other side is also brown. Place onto platter in warm oven. Continue until you have cooked all of the pieces. Serve warm.
Serving Suggestions
This French toast is well served with maple syrup, fruit spreads, apple butter, fruit compote and fruit sauces. If you want to get really fancy you can sprinkle the French toast with powdered/confectioner's sugar and serve the toppings on the side. I like to serve this with crisp turkey bacon, fruit, juice and coffee when I am making a brunch.
From Light Living, http://www.lightliving.com/recipe.html

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The banana-coconut-wine diet doesn't work too well either.
You'll lose some weight, but ya keep falling out of the trees you climb.
Humor Digest

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1 teaspoon acceptable* Vegetable oil
1 small ripe Tomato, finely chopped
1 green Onion, finely chopped
Egg substitute equivalent to 6 Eggs, or whites of 6 large Eggs
1 tablespoon low-sodium Salsa or Picante sauce
Freshly Ground Pepper to taste
1 tablespoon minced fresh Cilantro or Parsley
Fresh Cilantro or Parsley sprigs (optional)
1 Tomato, cut into wedges (optional)
Use Canola, Corn, Safflower, Soybean, Sunflower, Sesame or Olive Oil

In a large nonstick skillet, heat oil over medium-high heat. Add tomato and onion and sauté until onion is soft, 1 to 2 minutes. Reduce heat to low. In a bowl, combine egg substitute, salsa, and pepper. Beat until frothy. Add egg mixture to skillet. Cook over low heat, stirring occasionally, until almost set. Add minced cilantro and stir until eggs are fully set. Garnish with cilantro sprigs and tomato. Serves 3. (Per serving: Calories-81, Fat-2 gm, Carbohydrates-5 gm, Protein-12 gm, Cholesterol-0 mg).
Courtesy Non-Fat Cooking, http://homecooking.miningco.com/library/

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Lemon flavored Honey
1 cup Honey
1/2 Lemon
Pancakes
2 cups Bisquick Original baking mix
1 cup low fat Sour Cream
1/2 cup low fat Milk
1 tablespoon Poppy Seed
2 teaspoons grated Lemon peel
2 teaspoons Lemon juice
2 Eggs

Lemon-Flavored Honey: Mix honey and sliced lemon in 1-quart saucepan. Cook over medium heat until thoroughly heated. Remove lemon before serving.
Pancake Preparation: Heat skillet over medium-high heat or electric griddle to 375 F.; grease skillet or griddle if necessary. Beat remaining ingredients with wire whisk or hand beater until well blended. Pour batter by scant 1/4 cupfuls into hot skillet. Cook until edges are dry. Turn; cool until golden brown. Serve with Lemon-Flavored Honey.
From Paw-Paw Meal Solutions, http://webstop.com/PawPawShop/Meal/RecipeArchive.html

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Gabrielle- Let's see what's on the menu.
Xena Warrior Princess: A Path Not Taken

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1 cup Oatmeal
1/2 teaspoon Baking Soda
1/2 cup Flour
1/2 cup Egg Substitute
2 cups Buttermilk
1 tablespoon Honey
1 teaspoon Oil
Suggested Toppings:
Sprinkle with Cinnamon
¹/2 cup Apple slices or unsweetened Applesauce (50 calories)
1 cup sliced Peaches or unsweetened canned Peaches (75 calories)

Combine dry ingredients. Combine egg substitute, buttermilk, honey and oil. Add to dry ingredients and mix until slightly moistened. Cook on non-stick or lightly oiled griddle. Makes 8 pancakes. (Per pancake: Calories -115, Fat-2 gm, Carbohydrates-18 gm, Protein-6 gm, Cholesterol-2 gm).
From the Virtual Cookbook

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1 cup Quaker Oats, uncooked (quick or old-fashioned)
16 ounces Vanilla Yogurt nonfat or lowfat
8 ounces crushed Pineapple in juice, undrained
2 tablespoons Sliced almonds (optional)
2 cups sliced Strawberries, fresh or frozen

In medium bowl, combine oats, yogurt, pineapple and almonds; mix well. Cover, refrigerate overnight or up to 4 days. To serve, layer oat mixture and strawberries in 4 parfait glasses. Garnish with additional strawberries, if desired. Serve chilled. Nutrition Information (1 parfait): (Calories-240, Fat-2g).
Courtesy Low Fat Cooking, MiningCo.com

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I told my doctor I get very tired when I go on a diet, so he gave me pep pills. Know what happened? I ate faster.
Joe E. Lewis

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12 slice Louis Rich Turkey Bacon, cut into 1/2 inch pieces
1 medium Potato, cut into small cubes
1/2 teaspoon Chili powder
1 carton (8ounces) Cholesterol-free Egg Substitute, beaten

Place turkey bacon and potato in nonstick skillet. Cook on medium heat 12 minutes or until potatoes are fork-tender, stirring frequently. Stir in onions and chili powder. Pour egg product evenly over mixture; cover. Reduce heat to low and cook 5 minutes or until mixture is set. Cut into 4 wedges. Makes 4 servings. (Per serving: Calories-210, Fat-13 gm, Carbohydrates-9 gm, Protein-14 gm, Cholesterol-25 mg).
From Healthyway, http://www.mb.sympatico.ca/Contents/Health/HEALTHYWAY/hrecipes.html

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Ingredients
4 slices French bBead cut 1-inch thick
3 tablespoons low-sugar Strawberry Spread
2 Eggs
1/2 cup Skim Milk
1 tablespoon Oil for frying

Make a pocket in each bread slice by cutting each slice in half lengthwise, almost but not entirely through to the other side. Stuff about 2 teaspoons of strawberry spread in pocket of each slice. Place each slice flat in a 9-inch pie pan. In small bowl, beat together eggs and milk and pour evenly over bread slices. Cover and refrigerate at least 1 hour or overnight until most of the liquid is absorbed. When ready to serve, heat oil in a skillet and fry bread slices about 3 minutes on each side until golden brown, turning once. Serve hot.Yield: 4 (Calories-160, Fat-7, Cholestoral-17, Protein-7).
Courtesy Sneaker's Recipe Page, http://members.aol.com/Sneacker/index.html

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If you eat something, but no one else sees you eat it, it has no calories.
Webbed by Peter Meindertsmathe

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1/4 pound Crab
1 Oz + 1 tablespoons Olive Oil
1/2 cup milk
8 teaspoon Salt
2 teaspoon Cornstarch
1 teaspoon Sherry
6 Egg whites
2 green Onions, chopped

Beat 6 egg whites until just stiff. Slowly add milk and beat until stiff. Fold in crab, sherry, chopped green onions, salt, and cornstarch. Heat a wok to medium hot. Add oil. When oil is hot, add the egg mixture, carefully folding and turning while the eggs become firm.
From Meals Online, http://www.meals.com/layout-recipecenter.htm

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1 cup all-purpose Flour
1 teaspoon Salt
1 teaspoon Baking Powder
1 tablespoon Powdered Sugar
4 Egg whites
1 cup Skim Milk
1/2 teaspoon Vanilla

Sift all dry ingredients together and make a well in the center. In a separate bowl, beat the egg whites; add the remaining liquid ingredients. Pour the beaten liquids into the flour mixture. Don't overmix; ignore small lumps. Wipe a hot griddle lightly with oil. Spoon batter onto hot griddle and let it spread until thin (tip griddle if necessary). When browned on bottom, flip over to brown the other side. Top crepes with 1/2 cup sliced fresh fruit (30 calories, no fat). Yields: 14 five-inch pancakes. (Per serving: Calories-85, Fat-0 gm, Cholesterol-0 gm, Protein-5 gm, Carbohydrates-16 gm).
from Virtual Cookbook, Http://mayo/recipe/htm/breaktoc.htm

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Gabrielle: Oh of course. You must be starving after be entombed for centuries. You know I'm sure the villagers wouldn't mind if you share with them. Hyperion: Share with the villagers? That's not what really what I had in mind. Gabrielle: And what do you suggest then? Hyperion: That you use your godly powers to create a feast for us. Gabrielle: My godly powers? Um you know I don't use my powers in that way, I consider that showing off.
Xena Warrior Princess: The Titans

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3/4 cup each all-purpose Flour and whole wheat Flour
2 teaspoons Baking Powder
4 teaspoons sugar
2 large Egg whites (about 1/4 cup)
1 1/4 cups nonfat Milk
1 1/2 tablespoons Salad Oil
1/4 cup Blueberries

In a small bowl, stir together all-purpose flour, whole wheat flour, baking powder, and sugar. In a large bowl, beat egg whites, milk, and oil until smoothly blended. Add flour mixture to milk mixture and stir until just dry ingredients are evenly moistened (batter will be lumpy). Then stir in blueberries. Heat a wide nonstick frying pan over medium heat. Lightly oil pan, if necessary. For each pancake, spoon about 3 tablespoons batter into hot pan; spread to make a 4-inch circle (you can cook about 4 pancakes at a time). Cook until pancakes are bubbly on top and browned on bottom (about 3 minutes); then turn and cook until browned on other side (about 2 more minutes). Makes 4 servings (about 16 pancakes total). (Per serving: Calories-264, Fat-6 gm, Carbohydrates- 44 gm, Protein-10 gm, Cholesterol- 314 mg).
From Thrive on Line, http://www.thriveonline.com/eats/recipe/sunset.bluewho.html

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4 cup Water
2 cup quick Oatmeal
1 small tart Apple cut into small pieces
2 cup low fat Milk
1/4 cup Brown Sugar
1/2 cup Raisins
1/2 teaspoon Cinnamon
dash of Salt

Bring water to a boil. Add oatmeal and salt and boil one minute, stirring occasionally. Cut apple into small pieces and add to cooked oatmeal. Add milk, brown sugar, raisins, and cinnamon. cook slowly, stirring often, for 10 minutes. Makes 10 servings.
From Healthy Way, http://www.mb.sympatico.ca/Contents/Health/HEALTHYWAY/hrecipes.html

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I get up each morning, gather my wits.
Pick up the paper, read the obits.
If I'm not there I know I'm not dead.
So I eat a good breakfast and go back to bed."
Pete Seeger

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6 slices French bread, 1-inch thick
1/4 cup non-fat or light Cream Cheese
1/2 teaspoon Orange peel, finely shredded
1 teaspoon Orange juice
Egg Substitute equivalent to 3 eggs
2 tablespoons Skim Milk
Vegetable Oil spray

Cut a pocket horizontally into each slice of French bread. Be careful not to cut all the way through. Set aside. In a small bowl, stir together cream cheese, orange peel and orange juice. Spoon about 1 heaping teaspoon of the cream cheese mixture into each bread pocket. Spread evenly with a knife. In a shallow bowl, beat together egg substitute and milk. Place a slice of stuffed bread in the egg mixture. Let it soak about 30 seconds. Turn bread over and let it soak another 30 seconds. Repeat with remaining pieces of bread. Spray a griddle or large skillet with vegetable oil. Place over medium heat. Cook bread slices 3 to 4 minutes on each side, or until golden brown. Serve warm. Serves 3. (Per serving: Calories-242, Fat-1 gm, Carbohydrates-42 gm, Cholesterol-2 mg).
Healthy Recipes are provided by Our Home, http://www.lifetimetv.com/recipes/frameset.shtml/frtoast.html

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1/2 cup sliced Peaches (fresh, frozen or canned)
1/2 cup low-fat Vanilla Yogurt
2 tablespoons Wheat germ
Raspberries or Blueberries (fresh or frozen)

Place peaches in small bowl; top with yogurt and wheat germ. Garnish with raspberries or blueberries.
From Woman's Day 'Low-Fat Meals' (Volume IV, Number 3)

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When drinking a diet soda while eating a candy bar, the calories in the candy bar are cancelled by the diet soda.
Webbed by Peter Meindertsmathe

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5 medium Potatoes, cooked
1/2 cup Onions, chopped
1/2 teaspoon Salt
1/4 teaspoon White Pepper
1/2 tablespoons Olive Oil

Cook potatoes, in their jackets, in boiling water until about half cooked, 15 minutes. When cool enough to handle, slip off skins. Shred potatoes coarsely into a mixing bowl. Mix lightly with onions, salt, and white pepper. Shape into 8 patties. In a skillet, heat oil over low heat. Add patties. Cook over low heat, without stirring until potatoes are brown and crusty on bottom, 15 minutes. Loosen edges with a spatula and flip carefully over and cook for 15 minutes more or until brown and crusty. Repeat with remaining patties. (Per serving: Calories-86, Fat-1 gm, Carbohydrates-18 gm, Protein 2 gm, Carbohydrates-18 gm).
Courtesy Anita's Tried and True Recipes, http://anitas.recipes.vertx.com

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2 cups active Sourdough Starter
1 Egg, beaten
2 tablespoons lite Vegetable oil
1 teaspoon Salt
1 teaspoon ground Ginger
1 teaspoon ground Cinnamon
1/4 cup Molasses
1 cup all purpose Flour
1 teaspoon Baking Soda
2 teaspoon Baking Powder
1 tablespoon Water

Stir egg, oil and salt into starter. Mix thoroughly and set aside. Combine next 3 ingredients in a bowl. Mix thoroughly and stir into starter mixture. Add flour and stir until no lumps are present in the batter. Just before cooking, dissolve baking soda and powder in water and gently blend with batter. Heat a heavy nonstick skillet or griddle over medium high heat to 375°F. When hot, lightly brush surface with oil. Add about 1/3 cup batter per pancake to skillet and cook 2-3 minutes or until small holes appears in batter and bottom is browned. Turn cakes and cook about 1 minute or until browned. Repeat process until all pancakes are cooked. Serve immediately with desired toppings or keep warm in a 200°F oven until ready to serve. Serves 8. (Per serving: Calories-189, Fat- 4.5gm, Cholesterol 27 mg, Protein-5.3gm, Carbohydrates 33.9gm}.
From My Menus.com., http://www.mymenus.com/

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Health food makes me sick.
Calvin Trillin

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1/2 teaspoon Olive Oil
2 cups Potatoes O'Brien, thawed
1 cup Onions, chopped
1 1/2 cup Egg whites, slightly beaten
1/2 teaspoon Salt
1/4 teaspoon Black Pepper

In a skillet, heat oil over medium heat. Add potatoes and onions. Cook eight minutes, or until potatoes are done. Fold in egg whites, salt, and black pepper. Cook three minutes more or until egg whites are set, stirring constantly. Serves 4. (Calories-106, Fat-1 gm, Carbohydrate-14 mg,
Protein-10 gm, Cholesterol-0 mg).
Adapted from Ore-Ida, Potato Recipes, from Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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In a 9- by 13-inch baking pan, combine onion and oil, then mix in bread. Bake in a 400 degree F oven until bread is golden, 10 to 12 minutes. Stir in tomatoes, vinegar, and minced marjoram and spread evenly in pan. Bake until crisp to touch, about 8 minutes; stir halfway through baking. Keep warm. Meanwhile, in a bowl, whisk egg whites, eggs, water, and rosemary until well blended. Place a 7- to 8-inch nonstick frying pan over medium heat. Add half of egg mixture. As eggs cook, gently lift cooked portion to allow uncooked portion to flow underneath, about 2 minutes; then let stand on burner until top is set, about 1 minute more. Spoon half of bread mixture onto half of omelet, then turn other half of omelet over bread to cover. Slide onto a plate. Repeat to make second omelet. Garnish with marjoram sprigs. Serves 2. (Per serving: Calories-243, Fat-8 gm, Cholesterol- 213 mg).
From Thrive On Line

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Xena- I missed ya. I missed you so much. I promise I will never leave you alone for that long again. I thought I was never going to get you back. Just one thing. How did Asthestis win you over? Apples? You left me for apples? Thanks pal.
Xena Warrior Princess, In Sickness and in Hell

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1 teaspoon Olive Oil
1 Egg
1/4 cup low fat Milk
1/8 teaspoon pepper
5 Egg whites
1 Cup Picante sauce
2 tablespoons cilantro
1 cup Asparagus
8 flour Tortillas

In a mixing bowl, combine egg, egg whites, and milk. Add chopped cilantro and 1/8 teaspoon pepper. In a saucepan, heat 1 tablespoon oil; chopped asparagus and the egg mixture. Stir continuously over medium heat until set. Serve rolled in flour tortillas and top with picante sauce. Makes 8.
From Meals Online

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Ingredients

1 3/4 cups unbleached Flour
1 tablespoon Baking Powder
3/4 teaspoon Cinnamon
1/4 teaspoon Salt
Whole Egg whites, slightly beaten
1 1/2 cup Skim Milk
2/3 Banana, mashed
1/2 cup fat-free Sour Cream

Prepare waffle iron with cooking spray and heat until hot. In a mixing bowl, combine flour, baking powder, cinnamon, and salt. In another mixing bowl, combine egg whites, milk, banana, and sour cream. Add dry ingredients to wet ingredients just until moistened. Pour enough batter to fill two-thirds of the waffle iron. Cook until crisp and golden brown set aside. Repeat with remaining batter. Serves 6. (Per serving: Calories-172, Fat-1 gm, Carbohydrates-38 gm, Protein-8 gm, Cholesterol- 3 mg).
Courtesy of Anita's Tried & True Recipes, http://anitas.recipes.vertex.com

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I am now convinced that most chronic medical conditions can be helped significantly by a healthy diet.
Robert S. Ivker, M.D.

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5 tablespoons skim Milk
8 ounces Egg Substitute
1/2 cup Green Onions and tops
1/2 fresh Mushrooms
1 tablespoon fresh cilantro
2 whole Tomatoes, chopped
Fresh ground black Pepper
6 8 inch Flour Tortillas
Picante sauce to taste
1 tablespoon Canola oil
Method

In a mixing bowl, combine egg substitute, onions, mushrooms, and milk. Add cilantro and pepper. In a sauté pan, heat oil and add egg mixture. Heat over medium heat, as omelet begins to rise and before turning, add tomatoes. Serve rolled in flour tortillas and top with picante sauce. Makes six servings.

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3 large ripe Bananas
3/4 cup Sugar
1/2 cup Applesauce
2 large Eggs
3 tablespoons plain Yogurt or low fat Sour Cream
1 teaspoon Baking Soda
1 3/4 cups whole wheat Flour
1/4 cup wheat germ or crunchy Granola.
You can also add Raisins, Carob or any other surprise treat

Heat oven to 375 degrees. Mash the bananas in the big mixing bowl with the potato masher. Add the sugar, eggs and applesauce and mix well. Stir baking soda into yogurt or sour cream and it will become foamy which makes the muffins rise. Add the flour and wheat germ and stir until just mixed (muffins won't rise if you over mix). Spoon mixture into muffin papers in muffin pan. Bake about 10 -15 minutes until done.
From HealthyWay

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First, how do you know if you need to diet. Well, if it takes you three trips to go thru a turnstile -maybe ya oughta diet. Remember... your bath tub is not supposed to be form fitting.
Jim Moore Jr.

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3 pounds Idaho Russet Potatoes
3/4 small yellow Onion, Peeled
4 1/2 teaspoons Unbleached White Flour
4 1/2 teaspoons Egg Substitute
1 1/2 teaspoon Salt
1 1/2 teaspoon Baking Powder
3/4 teaspoon freshly ground Black Pepper
3/8 teaspoon Ground Nutmeg
1 teaspoon Canola oil

Preheat oven to 425. Peel potatoes. Grate potatoes and onion and combine with dry ingredients and egg substitute in a bowl. Brush 2 cookie sheets with oil, 1/2 teaspoon on each. Gently press excess liquid from mixture. Evenly divide onto cookie sheets to form twelve 4-inch "pancakes". Bake 30 minutes. (Per Serving: Calories-87. Protein-2 g., Fat-1/2 g., Carbohydrates-19 g., Cholesterol-0 mg.)

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1cup Potatoes O'Brien, Thawed
1/2 tablespoon reduced fat Margarine, melted
1 cup Egg whites, slightly beaten
tablespoons Water
1/2 teaspoon Salt
1 cup Ham, extra lean, cooked and cubed
1/2 cup fat-free Cheddar Cheese, shredded

In a microwave-safe dish, combine potatoes and margarine. Cover and microwave on high for five minutes, or until heated through. In a small bowl, combine egg whites, water, salt, and ham. Add to potatoes. Mix lightly. Cover and microwave on high for three minutes, or until edges are set. Move cooked portions to center. Cover and microwave again on high for one minute, or until center is set. Sprinkle with cheese and let stand five minutes before serving. Makes 4 servings. (Calories-128, Fat-3 gm, Carbohydrates-11g, Protein-15 gm, Cholesterol-16 mg).
Courtesy of Anita's Tried & True Recipes, http://anitas.recipes.vertex.com

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Reminds me of my safari in Africa. Somebody forgot the corkscrew and for several days we had to live on nothing but food and water.
WC Fields

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1 cup chopped Pineapple
1/4 cup Apple juice
1/4 cup nonfat plain Yogurt
2 small Bananas
1 tablespoon Orange juice
2 Kiwi fruits
1 cup small Strawberries
1 cup Melon balls
1 cup Blackberries

For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or until cool. Transfer the pineapple mixture to a blender or food processor. Add the yogurt and blend or process until smooth. If desired, cover and chill in the refrigerator before serving. Cut bananas into 1/2-inch thick slices and place in a small bowl. Drizzle with the orange juice, then gently toss until coated. Peel and cut the kiwi into 1/2-inch thick slices. Then cut each slice into quarters. For the kabobs, thread the bananas, kiwi, strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip. (Per serving: Calories-123, Fat-.8 gm).
From Truman Tables, http://www.trumaninfoguide.com/TrumanTables/LowFat/FruitKabobs.html

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4 medium baking Potatoes
1 teaspoon ground Coriander
1/2 teaspoon Salt
Dash of freshly ground Black Pepper
1 tablespoons Lemon Juice
1 1/2 cups whole wheat Flour
1 1/2 cups unbleached white Flour
1 teaspoon dried Thyme
1 teaspoon Salt
2 tablespoons Canola oil
1 cup warm Water (115 degrees)
Extra Canola oil for pan frying

Cook or steam potatoes until just tender. Remove potatoes from cooking water; peel and coarsely mash. Add coriander, salt, pepper, and lemon juice. Cover loosely and refrigerate 1 hour. Mix flours, salt, and thyme in a large bowl. Add oil to warm water and combine with flour mixture. Knead dough on a floured surface for about 15 minutes until it forms a smooth ball. Loosely cover and let dough rest 15 minutes. Roll dough into a 12" by 3" rope. Cut dough into 12 pieces and roll each piece into a 4" round. Top each round with 2 Tbl of the chilled potato filling and pinch the edges of the dough over the filling to form a dumpling. Tap the filled dough with the rolling pin to flatten. Dust the dough with flour and roll it into a 7" circle. Heat the skillet over medium-high heat. Brush skillet with oil and cook breads on each side until lightly browned, about 5 minutes total. Keep breads covered on a cookie sheet or tortilla warmer in a 200 degree oven until ready to use. Makes 12. (Per serving: Calories-186, Fat-5 gm, Carbohydrates-32 gm, Protein-4.5 gm, Cholesterol-0 mg).
From Healthy Way, http://www.bc.sympatico.ca/Contents/Health/HEALTHYWAY/hrecipes.html

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Dieting would be a lot easier if we didn't have so many holidays encouraging us to eat chocolate.
Melanie Clark

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6 1/2 ounces Pizza crust mix
4 pieces low-fat breakfast Sausage--cooked and crumbled
4 slices fat-free Turkey Bacon--cooked and crumbled
1 cup fat-free Chedder Cheese--grated
1 cup frozen Hash Brown--thawed
6 whole Egg whites--slightly beaten
3 tablespoons Skim Milk
1 teaspoon Salt
1/2 teaspoon Black Pepper

Preheat 375. Prepare pizza crust according to package directions. Sprinkle sausage and bacon over crust. Then, sprinkle with hash browns and cheddar cheese. Meanwhile, in a mixing bowl, combine egg whites, milk, salt, and black pepper. Pour over potatoes and cheddar cheese. Bake for 20 minutes or until crust is golden brown. Makes 10 servings.
(Per serving: Calories-111, Fat-2 gm, Carbohydrate-17 gm, Protein-8 gm, Cholesterol- 6 mg).
From Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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1/2 cup salt free, low fat Butter
2 tablespoons Flour
1/2 teaspoon Salt
1/2 teaspoon Pepper
2 cups non-fat Milk
1 cup fat free Cottage Cheese
1/2 cup cooked lean Ham, cubed
1/4 cup Green Onions, sliced
16 ounces fat free, cholesterol free Eggs
1/4 cup fresh Mushrooms, sliced

Method

In a medium saucepan, over medium heat, melt 2 tbsp. butter; add flour, salt, and pepper and stir with a whisk until mixture is well blended and begins to bubble. Gradually add milk; cook until thickened and bubbly, whisking constantly. Once thickened, remove from heat and stir in cheese until cheese is melted. Set aside. In a large skillet, melt 3-tbsp. butter. Sauté ham and onions until ham is lightly browned. Add eggs, and stir until they begin to set, about two minutes. Add the mushrooms and the cheese sauce, mix well. Pour egg mixture into a well greased 11 x 7 inch baking dish. In a medium saucepan, melt remaining butter, toss with bread crumbs. Sprinkle over top of casserole. Cover and refrigerate or overnight. Bake uncovered at 350 for 25-30 minutes or until top is golden brown. Serves 6-8.

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Not only don't diets work, they're actually designed to fail. It's not you or your lack of will power that's the problem. It's that diets by their very nature simply don't work.
Bob Schwartz

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1 pound Shrimp peeled and cleaned
6 large Garlic cloves sliced
1/2 stick low fat butter
4 tablespoons Olive Oil
1/2 cup White Wine
1 teaspoon Garlic powder (I use a lot but to your taste)
1 teaspoon Italian herb seasoning
Salt and Pepper to taste
1 cup long grain Rice uncooked

Method

Cook rice according to package instructions. Brown garlic in oil in large frying pan add the butter. Add the shrimp and toss around the pan. Add white wine and spices. Turn heat to low. Shrimp cook really fast-don't overcook!! Taste test; if you need more flavor sprinkle on more garlic powder. Serve over rice with green salad and crusty loaf of Italian bread. Serves 2.
Courtesy the On-Line Cookbook, http://i99.com/cook/

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Nonstick Cooking Spray
2 cups thinly sliced Onions
2 cups chopped green Bell Peppers
2 cloves Garlic, finely chopped
2 tablespoons Ketchup
1 tablespoon prepared Mustard
1 can (about 15 ounces) Kidney Beans, drained and mashed
1 can (8 ounces) Tomato sauce
1 teaspoon Chili powder
Cider Vinegar
2 sandwich Rolls, halved

Spray large nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add onions, peppers and garlic. Cook and stir 5 minutes or until vegetables are tender. Stir in ketchup and mustard. Add beans, tomato sauce and chili powder to skillet. Reduce heat to medium-low. Cook and stir 5 minutes or until thickened, adding up to 1/3 cup cider vinegar if mixture is too dry. Spoon bean mixture evenly over sandwich roll halves. Garnish as desired.
Makes 4 servings. (Per Serving: Calories-242, Fat-2, Carbohydrates-48, Protein-10).
From Sneaker's Recipe Page, http://members.aol.com/Sneacker/index14.html

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64 ounces fat-free seasoned Baked beans, undrained
1/2 cup Onions, chopped
1/2 cup Bell Peppers, chopped
1 clove Garlic, minced
1/2 cup Ketchup
1/4 c Honey
2 cup fat-free Cheddar Cheese, shredded
1/2 cup white Bread crumbs
1/2 teaspoon Salt
1/4 teaspoon Black Pepper

Preheat oven to 350. Prepare a 2-quart casserole dish with cooking spray; set aside. In a mixing bowl, combine beans, onions, bell peppers, garlic, ketchup, and honey. Mix well. Spread into prepared dish. In a small bowl, combine cheese, crumbs, salt, and black pepper. Mix well. Spoon over bean mixture. Bake, uncovered, for 45 minutes, or until top is browned. Makes 12 servings.
(Per serving Calories-219, Fat-less than 1 gram, Carbohydrates-42g, Protein-10g, Cholesterol-0mg).
Serving Ideas: Serve with hot dogs or hamburgers.
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Xena- You lost some weight since I saw you last.
Xena Warrior Princess: Sins of the Past

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1 pound Carrots, scrubbed
1 small Parsnip, peeled and chopped
1 small Onion, peeled and quartered
1 Celery rib, cut into 2 inch pieces
3 cups Vegetable stock
1/4 teaspoon Nutmeg
1/4 pound Spinach leaves, rinsed and tough stems discarded
1 cup Croutons

Combine first 5 ingredients in a heavy saucepan over high heat. Cover and bring to a boil. Reduce heat to low and simmer 30 minutes. Using a slotted spoon, transfer vegetables to a food processor or blender. Add a small amount of cooking liquid and purée vegetables. Return purée to saucepan with stock. Add nutmeg and salt and pepper to taste. Place spinach in a food processor or blender. Add 1 cup of soup to spinach and purée. Stir spinach purée into soup and serve hot with croutons. (Per serving: Calories 113, Fat 0.8g, 6% Calories from Fat, Cholesterol 0mg, Protein 4.2g, Carbohydrates 24.0g, Fiber 6.0g, Sodium 162mg.).
From My Menu.com, http://www.mymenus.com/

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1 1/4 cups defatted Chicken stock
1 cup quick cooking Brown Rice
1 red Apple, diced
1 tablespoon Lemon juice
2 cups diced, cooked Chicken Breast
1 cup seedless red or green Grapes
1/2 cup diced Celery
1/4 cup Raisins
1/2 cup nonfat Mayonnaise
1/2 cup nonfat Yogurt

In a 2-quart saucepan over medium heat, bring the stock to a boil. Add the rice. Cover and cook over medium-low heat for 10 minutes or until all the stock has been absorbed. Fluff with a fork. Spread in an even layer on a large cookie sheet. Place in freezer or refrigerator for 10 minutes to cool. In a large bowl, toss the apples with the lemon juice. Add the chicken, grapes, celery and raisins. Toss well. Add the rice and toss again. Stir mayonnaise and yogurt together, then add to salad and toss. Serves 6.
Courtesy My-Recipe.com http://www.my-recipe.com/

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Unfortunately, the first thing that most people lose on any diet is their patience.
Humor Digest

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1 1/2 cup unbleached Flour
1 cup Cornmeal
3 tablespoons granulated Sugar
1 tablespoon Baking Powder
1/2 teaspoon Salt
3 tablespoons reduced fat Margarine, softened
1/4 cup skim Milk
2 tablespoons skim Milk
2 whole Egg whites, slightly beaten
8 Popsicle sticks
8 fat-free Hot Dogs

Preheat oven to 375. Prepare a baking sheet with cooking spray; set aside. In a food processor, combine flour, cornmeal, sugar, baking powder and salt. Pulse three times to combine. Add the margarine and pulse six times until mixture is crumbly. Add milk and egg whites. Pulse just until the dough holds together. Remove dough and place it on a cutting board. Knead about six times then divide the dough into eight equal pieces. Roll each piece into a thin, flat rectangle. Insert a popsicle stick mid-point into each hot dog. Place the hot dog lengthwise down one side of a piece of dough and roll up. Smooth the edges with a little water. Repeat with remaining hot dogs. Refrigerate for 20 minutes. Place corn dogs onto the prepared sheet. Bake 12 minutes, turning often to promote even browning. Serves 8. (Per serving: Calories-223, Fat-4g, Carbohydrates-39g, Protein-12g, Cholesterol-15mg).
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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3 ounce Cellophane Noodles
2 tablespoons Olive Oil
1 Onion, sliced
2 Carrots sliced diagonally
1 teaspoon fresh Ginger, minced
3 cups Chicken stock
1 1/2 cups Water
1 cup Chicken, cut into bite size pieces
1 cup Watercress leaves, shredded
1/2 cup Mushrooms, thinly sliced
1 cup Snow Peas
1 teaspoon Sesame Oil
1 teaspoon Rice Vinegar
2 green Onions thinly sliced
1 teaspoon Soy Sauce

Put cellophane noodles in large bowl. Cover with boiling water; let stand 5 minutes. Drain thoroughly. Heat oil in a large skillet over medium high heat; Add onion and carrots and stir fry 3 minutes. Add garlic and ginger stir fry 30 seconds. Add stock, water and soy sauce. Cover and boil 2 minutes. Add chicken, water cress, mushrooms and noodles. Return to boil. Cover, turn off heat and let steep 2 minutes. Add snow peas, cover and let steep until vegetables are crisp tender about 3 minutes. Stir in sesame oil, rice vinegar and red pepper flakes.
Courtesy Lu's Recipe Extravaganza http://www.geocities.com/NapaValley/2267/recipes.html

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I've been on a diet for two weeks and all I've lost is two weeks.
Totie Fields

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Hot Vegetable Sipper

3 tablespoons low fat Oil
1/8 teaspoon Salt
1/8 teaspoon Pepper
1 Onion
1/2 pound Broccoli
1/8 teaspoon Garlic powder
1 Potato
2 Carrots
1 Celery rib
1 Chicken bouillon cube
1 1/2 pint Water
1 pint Water

Sauté chopped broccoli, chopped carrots, sliced celery rib, chopped potato, and chopped onion in oil in a saucepan for 10 minutes. Add 1 crushed chicken bouillon cube, salt, pepper, garlic powder, and 3 cups water. Simmer, covered, for 15 to 20 minutes, or until the vegetables are tender. Pour into a blender container and process until smooth. Add 2 cups water and heat to serving temperature.
From Meals Online

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1 pound box Bow Tie Pasta
Medium vine ripened Tomatoes
Basil, 10-16 leaves, chopped
Parsley - Italian, leaves only
Extra Virgin Olive Oil
2 cloves fresh Garlic, peeled and crushed but left whole
Salt & Pepper to taste
Fresh mint for garnish

Prepare the tomatoes by cutting into quarters. Remove and discard the flesh. Cut tomato pieces into small chunks and place into a large bowl. Wash and pat dry the basil leaves. Chop into small pieces and place into bowl with the tomatoes. Add chopped parsley leaves and blend together. Peel the garlic cloves and flatten with palm of hand and place into bowl with tomatoes, basil and parsley. Drizzle with extra virgin olive oil and gently blend together. Cover with plastic wrap and refrigerate for approximately 1 hour to allow ingredients to marry. Bring cold water to a boil in an 8 quart pan. Salt the boiling water with 1 tablespoon salt. Cook bow tie pasta uncovered until tender. Do not over cook. Drain pasta and place into a large bowl. Remove the 2 garlic pieces from tomato bowl and blend into pasta bowl and refrigerate until serving. Sprinkle lightly with grated Parmesan cheese.
Courtesy My-Recipe.com

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When you eat with someone else, calories don't count as long as you don't eat more than they do.
Webbed by Peter Meindertsmathe

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3/4 pound fresh chopped Broccoli
3/4 pound Fresh chopped Cauliflower
1/3 cup chopped Onion
1 1/2 cup Bouillon
1/4 teaspoon ground Mace
3 cup skim Milk
1 tablespoons Cornstarch
1/2 teaspoon Salt
1/8 teaspoon Pepper
1/3 cup shredded Swiss Cheese

Cook broccoli, cauliflower, and onion in the bouillon until tender. Pour half the vegetables, along with half the bouillon, into a blender and blend until smooth. Remove, and blend the remaining vegetable mixture, along with the mace. Return all of blended mixture to pan. Blend 1/2 c of milk (1/6 total) with cornstarch and add to vegetables. Add remaining milk, salt, and pepper, and cook until thick and hot, stirring occasionally. Blend in cheese and stir until melted. Makes 8 servings

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6 1/2 ounces Water-packed tuna;
1/2 c Onion; diced
6 ounces Egg noodles
2 slices Light Cheese
1 can Cream of Mushroom Soup, light
Salt and Pepper to taste

Cook noodles; drain. Mix in all ingredients and top with the cheese. Bake at 350 degrees for about 45 minutes to 1 hour. Serves 8. (Per serving: Calories-72, Fat-3g, Carbohydrate-3g, and Cholesterol-5mg).

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Great souls have wills; feeble ones have only wishes.
Chinese Proverb

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1 cup Ham, extra lean, cooked and diced
1/2 cup Onions, chopped
1/2 cup Swiss Cheese, shredded
1 1/2 cup fat-free plain Yogurt
2 teaspoons cornstarch
1 1/4 cup Egg whites, slightly beaten
1/2 teaspoon Salt
1/4 teaspoon Black Pepper

Preheat oven to 375. Prepare a 8 x 8" pan with cooking spray; set aside. Sprinkle 3/4 cup ham in bottom of prepared pan; set aside. In a skillet, cook onions until tender. Remove and sprinkle over ham in pan. Sprinkle cheese over ham and onions. In a mixing bowl, combine yogurt and cornstarch. Mix until creamy. Add egg whites, salt, and black pepper. Mix well. Pour over ham mixture in pan. Sprinkle with remaining ham. Bake for 35 minutes, or until knife inserted in center comes out clean. Let stand ten minutes before serving. For 6. (Per serving: Calories-120, Fat-3g, Carbohydrates-7g, Protein-15g, Cholesterol-19mg).
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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3/4 pound fresh Fettuccine
1 teaspoon unsalted Butter
1 teaspoon Olive Oil
1 clove Garlic, minced
1 pound fresh Spinach, shredded
1 cup evaporated skim Milk
1/4 cup grated Parmesan Cheese, more if desired

Cook pasta in a large pan of boiling water 3 minutes, or until just cooked through. Drain well. Melt butter and oil in a heavy nonstick pan over medium high heat. Sauté garlic 2-3 minutes, until soft. Stir in spinach and cook 1 minute, stirring. Add pasta and milk to spinach mixture. Season with salt and pepper to taste. Raise heat to medium high and cook 3 minutes, until sauce thickens slightly. Stir in cheese and toss gently. (Per serving: Calories 439, Fat 5.7g, 12% Calories from Fat, Cholesterol 10mg, Protein 21.7g, Carbohydrates 75.5g, Fiber 6.0g, Sodium 275mg.).
From My Menu.com

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Joxer- Remember Joxer, you're the secret weapon. Oh Joxer the M...mommy. What do you want? Anyone hungry?
Xena Warrior Princess, In Sickness and in Hell

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1 head Romaine Lettuce
1 head leaf Lettuce
2 cups Bean Sprouts, blanched
1/4 cup Cider Vinegar
1 teaspoon Sugar
1/4 tablespoon Salt
1/2 cup Cucumber, diced
1 Red Pepper, julienne
1 hard-boiled Egg
1 teaspoon Sesame oil

In saucepan, bring 1 quart water to a boil. Add the bean sprouts and blanch for two minutes; remove from heat, drain in a colander and run under very cold water; set aside. Mash boiled egg; set aside. In a small bowl, blend vinegar, sugar and salt. In a large bowl, combine bean sprouts, cucumbers, red pepper. Add 1 teaspoon of sesame oil and toss well. Add the vinegar mixture to the bean sprout mixture and toss to combine; cover bowl tightly and refrigerate 1 hour. Tear lettuce into bite sized pieces and divide equally among 4-6 salad plates. Top with the sprout mixture, sprinkle with the chopped egg.
Courtesy Lu's Recipe Extravaganza

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Blueberries
Peaches
Plums
Pears
Bananas
Green leaf lettuce
Celery

Slice up the fruit and celery as desired. Arrange the lettuce leaves to line the inside of a bowl. Add the fruit and celery to the bowl, topping with the blueberries.
Courtesy of Low Fat Cooking, Mining Co., http://lowfatcooking.miningco.com/

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Dieting isn't really my cup of tea - unless it has a lot of sugar in it.
Melanie Clark

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Greek Lentil Soup

Ingredients
1 cup Red Lentils (washed)
1 large Onion, chopped
2 cloves of Garlic, minced
1 medium Carrot, chopped
1 stalk Celery, chopped
4 ounce of Olive Oil
2 whole Bay Leaves
1/2 teaspoon Marjoram
1/2 teaspoon Salt
1/2 teaspoon Pepper
2-1/2 pints of Water
2 ounce white Vinegar
Method
Placed washed lentils and onions, garlic, carrot, and celery into a large pan with the olive oil and water. Bring contents to a slow boil. Add marjoram and bay leaves and reduce heat to a simmer for one hour. Add white vinegar, salt, and pepper and serve. Serves 2.
Courtesy My-Recipe.com

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2 cups Chicken Breast - cooked and chopped
1/2 cup Low-fat/Fat-free Swiss Cheese - diced
1/4 to 1/2 cup Low-fat/Cholesterol-free Mayonnaise
1 to 2 tablespoons Country Style Dijon Mustard (optional)
1/2 cup Dill Pickle - chopped
Herbs - Parsley, Dill, Thyme, Chives, etc. - to taste
Lemon juice - to taste
Salt and Pepper - to taste

Combine all the ingredients serve in a flour tortilla or as a salad. Combine all ingredients and mix well. For better flavor allow to sit in the refrigerator for a couple of hours so the flavors combine well
From Light Living, http://www.lightliving.com/convert.html

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Free will and determinism are like a game of cards. The hand that is dealt you is determinism. The way you play your hand is free will.
Norman Cousins

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Crust:
1 1/2 cup skim Milk
3/4 cup low-fat Baking mix
2 whole Egg whites
Filling:
1/2 teaspoon Olive Oil
1 pound ground Chicken breast, skinless -- cooked
1/2 cup Onions -- chopped
1/2 cup Bell Peppers -- chopped
1/8 teaspoon Black Pepper
2 tablespoons low-fat Baking mix
1 tablespoon Worcestershire sauce
1 cup fat-free Cottage Cheese
1 cup fat-free Cheddar Cheese -- grated

Preheat oven to 375. Prepare a 8" square baking pan with cooking spray and flour; set aside. To prepare crust, combine milk, 3/4 cups baking mix, and egg whites until soft dough forms; beat vigorously. Gently smooth dough into a ball on floured surface. Knead 5 times. Roll dough 2" larger than pie pan. Ease into pie pan and flute edges; set aside. To prepare filling, heat oil over over medium heat in a skillet. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in black pepper, remaining baking mix, and Worcestershire sauce. Spoon into pie crust. Pour cottage cheese over chicken mixture. Sprinkle with cheddar cheese. Bake for 30 minutes. Serves 8. (Per serving: Calories-189, Fat-2g, Carbohydrates-23g, Protein-21g, Cholesterol-36).
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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1/2 pound Green Beans
1/2 pound Yellow Beans
2 teaspoon Salt
1 19ounce can Chickpeas
1/4 red Onion
3 tablespoons Olive Oil
2 tablespoons Lemon juice
1/4 cup fresh Basil
Salt & Pepper to taste

Wash and dry green & yellow beans. Cut tips from both end, and snap beans in half. Fill a large pot with water, add salt and bring to a boil. Add green & yellow beans to water and boil for 1 minute. Drain water from pot and rinse beans under cold water; pat dry and place in a bowl. Drain and rinse chickpeas. Pat dry and add to beans. Peel red onion, set 3/4 aside for another use. Finely chop remaining onion, and toss with beans and chickpeas. In a small, non-aluminum bowl, whisk together oil, lemon juice, salt and pepper; toss with fresh basil. Can be prepared up to 1 day ahead. Cover with plastic wrap and refrigerate. Serves 6.
Courtesy Lu's Recipe Extravaganza

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Overweight is something that just sort of snacks up on you.
From the Web

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Garlicky Naked Salad

1 1/2 teaspoon Salt
1/4 teaspoon Pepper
1/8 teaspoon Paprika
1 head Lettuce
1/2 Cucumber
1/2 cup Green Onion
3 Garlic cloves
1/2 Green Bell Pepper
2 Tomatoes
1/2 teaspoon Basil
1/2 teaspoon Dillweed
1/4 teaspoon Pepper
1/8 teaspoon Paprika

Combine diced tomatoes, sliced cucumber, sliced green onions, chopped green bell pepper, 3 crushed garlic cloves, and salt; chill. Shortly before serving, cut lettuce into bite-size pieces and place in a salad bowl. Add the reserved vegetables. Sprinkle with basil, dillweed, pepper, and paprika; toss lightly. Cover and chill for 15 to 30 minutes.
From Meals Online

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2/3 cup low-fat/no-fat Bread Crumbs or 3 slices of no-fat/low-fat Bread
1 cup skim milk
1 1/2lb.lean Ground Beef or 3/4 lb. Beef and 3/4 pound Turkey
Ground Turkey or Chicken
1/2 cup Egg substitute
1/4 cup grated Onion
Salt, Pepper and Sage to taste

Method
Mix well and bake for 1 hour at 350 degrees. Serves 8 generously.
From Light Cooking, http://www.lightcooking.com/conarchive.html

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Now hopping john was F. Jasmine's very favorite food. She had always warned them to wave a plate of rice and peas before her nose when she was in her coffin, to make certain there was no mistake; for if a breath of life was left in her, she would sit up and eat, but if she smelled the hopping-john, and did not stir, th en they could just nail down the coffin and be certain she was truly dead.
Carson McCullers, The Member of the Wedding

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4 slices Bacon, coarsely chopped
1-1/4 Onions, chopped
3/4 Celery rib, chopped
2 cloves Garlic, minced
1/4 lbs. canned Black-Eyed Peas, drained
1-1/4 cups Uncle Ben's Instant Rice
1 cup Water
1 cup Chicken stock
Hot Red Pepper sauce (optional)

Heat a heavy nonstick skillet over medium high heat. Sauté bacon about 5 minutes, stirring frequently until browned and crisp. Remove with a slotted spoon and drain on paper towels. Discard all but 2 teaspoons drippings. Add onions, celery and garlic to bacon drippings and sauté about 3 minutes, until just softened. Add beans, rice, water and stock. Season with salt and pepper to taste and bring to a boil over high heat. Cover pan, remove from heat and let stand about 5 minutes, until rice is tender. Serve with bacon pieces and pepper sauce.
(Per serving: Calories 276, Fat 4.4g, 14% Calories from Fat, Cholesterol 5mg, Protein 12.5g, Carbohydrates 46.5g, Fiber 11.2g, Sodium 730mg.).
From My Menu.com

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Vinaigrette:
1/3 cup Orange Juice
3 tablespoons Lemon Juice
2 tablespoons Olive Oil
1 tablespoon chopped, drained Capers
1/2 teaspoon dried Oregano
Salad:
6 cup mixed Winter Greens
1/2 cup Pomegranate cells
3 tablespoons Chopped Olives
2 tablespoons Pine Nuts -- Toasted

Method

Vinaigrette: Combine all ingredients in a jar; cover and shake vigorously.
Salad: Toss greens, pomegranate cells, olives and vinaigrette in a large bowl. Sprinkle with pine nuts.
Courtesy Low Fat Cooking, MiningCo.com, http://lowfatcooking.miningco.com/msub9.htm

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What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter.
Peter F. Drucker

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Phill's Pasta & Kidney Bean Soup

1 medium Onion chopped
2 medium Leeks slit lengthways then sliced.
2 Chicken stock cubes
1 medium Zucchini slit lengthways then sliced
1 can chopped Tomatoes
1 can Red Kidney Beans
1/2 teaspoon Curry Powder
1/2 teaspoon Dried Basil
8 cups Water
1 cup uncooked Vegetable Pasta Spirals [small]

Sauté leeks and onions in a large saucepan using pure and simple or a vegetable spray on a medium heat for 3 minutes. Set aside pasta. Stir in all other ingredients and cook on simmer for 1 hour. Cook pasta in a separate saucepan according to packet directions. When pasta is 'al dente' add to soup and simmer for another hour. Serve with unbuttered toast. Low fat and low cholesterol. Serves 6.
Courtesy My-Recipe.com

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2 cups Turkey Breast, cooked and diced
2 stalks Celery, 1/4" diced pieces
2/3 cup Jicama, diced
3 green Onions, thinly sliced
2 red potatoes, cooked and cut into cubes
2 tablespoons Parsley flakes
2 teaspoons Dill
1 cup low-fat plain Yogurt
Pepper to taste

Lightly mix the turkey, celery, jicama, onions, potatoes, parsley, and dill. Add the yogurt and mix. Add pepper to taste. Serve on a bed of lettuce with bean sprouts. Serves 3.
(Per serving: Calories-307, Fat-5g, Carbohydrates-100g, Protein-34g, Cholesterol-74 mg).

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Diana- Boy I sure am hungry. I could eat a whole pickled croasis on my own. Gab: Couldn't we all.
Xena Warrior Princess: Warrior, Princess, Tramp

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Beef Barley Soup

1 large Parsnip diced
1/4 cup chopped Parsley
3 pounds Beef shin-(or more)
1 3/4 quart Water.
2 Carrots diced
1 16 ounce can peeled Tomatoes - crush
2 stalks Celery diced by your fingers
2 Onions chopped
Salt and Pepper to taste
2 cloves Garlic crushed
1 cup Pearl Barley
1 White Turnip diced.

Place all ingredients, except barley, in a large pot. Bring to a boil. Lower to simmer and cook 2 1/2 hours. Add barley and cook until tender, Check package of barley for approximate timing. The meat can be served as a side dish to the soup with a dressing of mayonnaise and horseradish. Serve a crusty bread also. Makes a great one dish meal.
Courtesy Low Fat Cooking, Mining.Co.com

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8 ounces diced Healthy Choice 97% fat-free Frankfurters
1 cup chopped green Bell Pepper
1 cup (one 8-ounce can) Pineapple chunks, packed in fruit juice, drained and 1/4 cup juice reserved
2 tablespoons Apricot spreadable fruit spread
2 tablespoons reduced-sodium Soy Sauce
2 cups hot cooked Rice

In a large skillet sprayed with olive-flavored cooking spray, sauté frankfurters and green pepper until browned, about 5 to 7 minutes. Stir in pineapple. In a small bowl, combine reserved pineapple juice, apricot spreadable fruit, and soy sauce. Add fruit mixture to frankfurter mixture. Mix well to combine. Lower heat and simmer 5 minutes, stirring occasionally. For each serving, place 1/2 cup rice on a plate and spoon about 1 cup frankfurter mixture over top. Serves 4. (Calories-209, Fat-1g, Carbohydrates-40g, Protein-10g).
Courtesy Sneaker, http://members.aol.com/Sneacker/index8.html

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If you fatten up everyone else around you, then you look thinner.
Webbed by Peter Meindertsmathe

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1/4 teaspoon Thyme
1/8 teaspoon Tarragon
1/3 cup Onion
1 Pint Cucumbers
1 head Lettuce
1 teaspoon Butter flavoring
2 ounces Red Wine Vinegar
1 tablespoon C&H Granulated Cane Sugar

In a covered jar, combine butter flavoring, red wine vinegar, sugar, thyme, and tarragon; shake well. Place sliced cucumber and thinly sliced onion in a serving bowl. Add the dressing and mix well. Marinate chilled for several hours. Serve over shredded lettuce.
From Meals Online

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2 cups shredded cooked Turkey
3 green Onions, finely chopped
1 large Gala or Braeburn Apple, cored and chopped
1/4 cup plain low-fat Yogurt
3 tablespoons toasted chopped Hazelnuts
2 tablespoons reduced-calorie Mayonnaise
2 teaspoons cider Vinegar
1/2 teaspoon ground black Pepper
1/4 teaspoon salt
4 cups Watercress, tough stems removed

In medium-size bowl, mix together turkey, green onions, apple, yogurt, hazelnuts, mayonnaise, vinegar, pepper, and salt; cover bowl tightly and refrigerate at least 30 minutes. To serve, arrange 1 cup watercress on each of 4 serving plates and top each with a quarter of turkey mixture.
(Per serving: Calories-216, Fat-8 g, protein: 24 grams; Carbohydrate-12 g, Protein-24 g, Cholesterol-52 mg).
From Homearts.com, http://homearts.com/dynamo/main .jhtml?/11quikr2.htm

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Life is uncertain, eat dessert first.
Submitted by: Angie

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4 cups low-sodium Beef boullion
1 small Carrot, thinly sliced
1 inner stalk of Celery, chopped
1/2 small Bay leaf
1 teaspoon dried Mint
1 tablespoon Sugar
2 cups Red Wine
1 quart very ripe Strawberries, hulled
16 Enoki Mushrooms, trimmed and washed

In a saucepan, combine the first 7 ingredients. Bring to a boil, then simmer partially covered for 20 minutes. Cool and strain the stock, discarding the vegetables. In a food processor combine the strawberries and one cup of stock. Puree. Mix the puree with remaining stock. Chill 2 hours. Float four mushrooms in each bowl. Serves 4. (Per serving: Calories-176, Fat-1 g, Carbohydrates-21g, Protein-4g, Cholesterol-0mg).

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1 cup Low-fat Cottage Cheese
2 teaspoon Lemon juice
2 teaspoon Buttermilk
2 teaspoon Low-fat Yogurt
1 1/2 teaspoons Chives
2 cup crinkle-cut Carrots
2 cup String Beans-2 inch pieces
4 Medium-size potatoes*
1 dash Paprika
1 cup Alfalfa sprouts.

Baked and kept hot. Combine cottage cheese, lemon juice, buttermilk, yogurt and chives in blender or food processor and process on medium speed until smooth. Let stand for at least 30 minutes to blend flavors. Steam carrots and string beans for 7 minutes. Split open potatoes, and spoon in vegetables. Top with sauce, sprinkle with paprika and top with sprouts. Serve immediately.
Recipe via Meal-Master, http://www.garvick.com/funpark/recipes

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A philosopher went into a restauraunt and ordered a chicken salad sandwich and an egg salad sandwich. He wanted to see which would come first.
Unknown

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2-1/2 lbs. small new Potatoes
1 large Egg, hard-cooked, peeled and chopped
3 tablespoons fat-free Mayonnaise
3 tablespoons nonfat Sour Cream
1/4 cup Dill Relish
1 tablespoon Scallions, finely chopped
2 tablespoons prepared Mustard
1 teaspoon dried Tarragon

Place potatoes in a steamer basket over boiling water. Cover pan and steam about 20 minutes or until just tender. Drain potatoes and rinse under cold running water to cool. Combine remaining ingredients with salt and pepper to taste in a bowl. Peel potatoes and cut into 1/2 inch dice and gently toss with egg mixture. Serve potato salad chilled or at room temperature.
This recipe serves 8 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 8.
(Per serving: calories 198, fat 1.3g, 6% calories from fat, cholesterol 40mg, protein 5.1g, carbohydrates 39.2g, fiber 3.5g, sodium 194mg).
From My Menus.com, http://www.mymenus.com/

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2 tablespoons olive oil
4 medium carrots, diced
2 large celery stalks, diced
1 large onion, chopped
1 medium Granny Smith apple, peeled, cored, and diced
1 tablespoon grated, peeled gingerroot
1 large garlic clove, crushed with garlic press
2 teaspoons curry powder
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
2 14 1/2-ounce cans vegetable or chicken broth (or 3 3/4 cups homemade chicken broth)
1 16-ounce package dried lentils, rinsed
1/4 cup chopped fresh cilantro
1/2 teaspoon salt
Plain low-fat yogurt

In 5-quart Dutch oven or saucepot, heat olive oil over medium-high heat. Add carrots, celery, onion, and apple; cook, stirring occasionally, 10 to 15 minutes until lightly browned. Add ginger, garlic, curry, cumin, and coriander; cook, stirring, 1 minute. Add vegetable broth, lentils, and 5 cups water; heat to boiling over high heat. Reduce heat to low; cover and simmer 45 to 55 minutes until lentils are tender, stirring occasionally. Stir in cilantro and salt. Serve with yogurt.
(Each serving without yogurt about: Calories-370, Fat-7 g, Protein-20 g, Carbohydrate-20g).
From HomeArts, http://homearts.com/dynamo/main

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To safeguard one's health at the cost of too strict a diet is a tiresome illness indeed.
Francois De La Rochefoucauld

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1 tablespoon Bertolli Classico Olive Oil
1/2 cup chopped Onion
1/3 cup chopped Celery
1/3 cup sliced Carrot
1 garlic Clove, finely chopped
1 can (19 ounces) white kidney beans, rinsed and drained
1 3/4 cups reduced sodium Chicken broth, or more as needed
1 can (14 1/2 ounces)Italian Plum Tomatoes with juice
2 cups chopped Savoy Cabbage
1/4 cup diced red Bell Pepper and Zucchini
1/8 teaspoon dried Thyme
4 sliced toasted Italian bread, cubed (recipe above)

Heat the olive oil in a large saucepan: add the onion, celery, carrot and garlic; cook, stirring, over low heat, until tender, about 5 minutes. Add the beans, chicken broth, tomatoes, cabbage, red pepper, zucchini and thyme; cook uncovered, until vegetables are tender and flavors are blended, about 20 minutes.To serve place crostini in each soup bowl and ladle the soup into the bowl. Serves 4. (Per serving: Calories-267, Fat-7g, Carbohydrates-42g, Protein-13g, Cholesterol-0mg).
From Bertolli

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2 cups shredded cooked Turkey
3 green Onions, finely chopped
1 large Gala or Braeburn Apple, cored and chopped
1/4 cup plain low-fat Yogurt
3 tablespoons toasted chopped Hazelnuts
2 tablespoons reduced-calorie Mayonnaise
2 teaspoons cider Vinegar
1/2 teaspoon ground black Pepper
1/4 teaspoon salt
4 cups Watercress, tough stems removed

In medium-size bowl, mix together turkey, green onions, apple, yogurt, hazelnuts, mayonnaise, vinegar, pepper, and salt; cover bowl tightly and refrigerate at least 30 minutes. To serve, arrange 1 cup watercress on each of 4 serving plates and top each with a quarter of turkey mixture.
(Per serving: Calories-216, Fat-8 g, protein: 24 grams; Carbohydrate-12 g, Protein-24 g, Cholesterol-52 mg).
From Homearts.com, http://homearts.com/dynamo/main.jhtml?/11quikr2.htm

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Changing our diet is something we choose to do, not something we are forced to do. Instead of dreading it, try saying, "Here's another thing I get to do to help myself. Great!"
Greg Anderson

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Ingredients

1/3 cup Shortening
3 packets Sweet and Low (or 3 teaspoons Sugar)
2 Eggs
1-3/4 cups Flour
1 teaspoon Baking Powder
1/2 teaspoon Soda
1/2 teaspoon Salt
1-1/2 cups mashed ripe Bananas

Cream together shortening, sweet and low, and eggs. Beat well. Add flour, baking powder, soda and salt. Beat well. Add bananas and beat well again. Pour into muffin pans or cups. Bake at 300 degrees (150 C.) for 10 minutes. (Per muffin: 65 calories).
Courtesy of the On-Line Cookbook, http://i99.com/cook/

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2 teaspoons dried Parsley flakes
2 teaspoons Paprika
1/2 teaspoon Hickory Smoked Salt
1/2 teaspoon Onion powder
1/4 teaspoon Garlic powder
2 quart popped Popcorn

Combine ingredients and pour over freshly popped popcorn. Toss. Makes 2 quarts.
Recipe via Meal-Master

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Autolycus- Of course the trick in killing someone with an apricot is really in the wrist... so for situations like that I use a muffin.
Xena Warrior Princess

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12 ounces fat-free cream cheese, softened
8 ozs fat-free cheddar cheese, shredded
1/2 c onions, chopped
1/4 c olives, chopped
1/2 c reduced fat Ritz(r) cracker crumbs

In a mixing bowl, combine cream cheese, cheddar cheese, onions, and olives. Mix well. Chill until firm. Then form into a ball and roll in cracker crumbs. Chill again before serving. Serve with assorted crackers. Makes 20 servings. (Per serving: Calories-68, Fat-2g, Carbohydrates-6g, Protein-6g, Cholesterol-3mg). Serving Ideas: Serve with assorted crackers.
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Nonstick Vegetable spray
4 (6-inch) flour Tortillas
1 tablespoon Margarine, melted
2 packets Sugar Substitute
1/2 teaspoon Cinnamon

Preheat oven to 400 degrees. Spray cookie sheet with nonstick cooking spray. Brush tortillas with margarine. Combine sugar substitute and cinnamon; sprinkle evenly over tortillas. Place on prepared cookie sheet. Bake for 6-10 minutes or until crisp. Cut into wedges and serve warm. Makes 4 servings. (Per serving: Calories-120, Fat-5, Carbohydrates-17, Protein-3).
Courtesy Sneacker's, http://members.aol.com/Sneacker/index87.html

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Just think though, if half of the population goes on a diet, then America can truly be called a "melting pot".
Humor Digest

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18 Warm Hard Boiled Eggs
1/3 gallon Vinegar
1 medium Onion Sliced
2/3 gallon boiling Water

Fill a gallon jar 1/3 full of vinegar. Add the onion. Remove the egg shells while still warm and add to the vinigar in the jar. Fill the jar with boiling water and let stand overnight. These keep a long time.
Courtesy My-Recipe.com

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Razzle Dazzle Popcorn

2 liter freshly popped popcorn
2 cup Cheese mini Ritz crackers
2 can unsalted Potato sticks
1 cup unsalted mixed Nuts
1/2 cup unsalted, lowfat Butter, melted
1 teaspoon Lemon-Pepper
1 teaspoon dried dill Weed
1 teaspoon Worcestershire sauce
1/2 teaspoon Garlic powder
1/2 teaspoon Onion powder

Combine popcorn, potato sticks, crackers and nuts in a 15 x 10 x 1-inch jelly roll pan. Combine remaining ingredients; pour over popcorn mixture, stirring until evenly coated. Bake at 350 F for 6 - 8 minutes, stirring mixture once. Recipe via Meal Master

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Five Steps to a Healthy DietThe Federal Drudge Administration is planning to issue a Guideline for Gourmets that advises you to:
A List your ten favorite foods.
B List your five favorite beverages.
C List all green vegetables that look like marsh grass, fur balls, or little trees.
D List water.
E Avoid A & B; eat only C; drink only D.
From the Net

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1 tablespoon Non-Fat Butter
1 tablespoon Olive Oil
1/2 teaspoon Salt
1/2 teaspoon Cayenne Pepper
1 cup all-purpose white Flour
2 large Eggs
4 large Egg whites
3/4 cup plus 2 teaspoon freshly grated Asiago or Parmesan Cheese

These warm, cheesy mouthfuls should be slightly crisp on the outside. Cheese Puffs can be made ahead and frozen, then popped into the oven as the guests arrive. Lightly coat 2 baking sheets with nonstick cooking spray or line with parchment paper. Preheat oven to 425 degrees F. In a medium-sized saucepan, combine 1 cup water, butter, oil, salt and cayenne; bring to a boil over medium heat. Remove from heat and add flour all at once. Stir with a wooden spoon until it forms a smooth paste. Return the mixture to low heat and cook, stirring, for about 3 minutes, to dry the paste slightly. Remove from heat and cool for 2 minutes. Lightly whisk together eggs and 3 of the whites. With a wooden spoon, beat 1/4 of the egg mixture into the flour paste until absorbed. Repeat with 3 more additions of the egg mixture, until the paste is smooth and glossy. Stir in 3/4 cup of the cheese. Using a pastry bag or spoon, drop 1-inch mounds 1 1/2 inches apart on the prepared baking sheets. Lightly beat the remaining egg white and brush it over each puff. Sprinkle with the remaining 2 Tbsp. cheese. Bake, one sheet at a time, for 20 to 25 minutes, or until the puffs are firm and well browned. Serve warm. The puffs may be frozen, well wrapped, for up to 2 months and reheated for 10 minutes at 350 degrees F. Makes about 4 1/2 dozen puffs. (Per serving: Calories-24, Fat-1g, Carbohydrate-2g, Protein-1g, Cholestrol-10mg).
From Eating Well, http://www.eatingwell.com/recipes/search/recipe_pages/1280.htm

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12 corn tortillas
Salt (optional)

Preheat the oven to 400 degrees. Spray 2 cookie sheets with no-stick spray. Stack the tortillas and cut the stack into six wedges. Place the tortillas on the prepared cookie sheets in a single layer. Lightly spray with no-stick spray. If desired, lightly sprinkle with the salt. Bake for 10 to 12 minutes or until lightly browned and crisp. Makes 72 chips; 12 servings. (Calories-65, Fat-1g, Cholesterol-0).
Healthy Ideas, http://healthyideas.com/cooking/recipes/apps/hom_tortilla.html

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There are four basic foundation of achieving and maintaining good health. These are diet, exercise, adequate rest and relaxation, and a good mental attitude.
Bob Flaws

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2 quarts popcorn, air-popped
1/2 cup brown sugar, packed
1/2 cup granulated sugar
1/4 cup honey
1/3 cup water
1 tablespoon reduced fat margarine

Preheat oven to 300. Place popped corn in oven while preparing glaze. In a 2-quart pan, combine sugars, honey, and water. Cook until sugar is completely dissolved. Then cook, to 248 degrees on candy thermometer or until firm ball stage. Add margarine. Mix well. Pour over warm popcorn; tossing to coat completely. Cool slightly. With buttered hands, shape into balls.
108 Calories; 1g Fat (5% calories from fat); 1g Protein; 26g Carbohydrate; 0mg Cholesterol; 10mg Sodium
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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1-1/2 cups crushed Cornflakes
2 teaspoons Sugar
1 teaspoon Paprika
1/4 teaspoon Seasoned Salt
1/4 teaspoon Garlic Salt
2 large sweet Onions
Egg Substitute equivalent to 2 Eggs

In a large bowl, combine the first five ingredients; set aside. Cut onions into 1/2-in.-thick slices. Separate into rings, reserving the small rings for another use. In a small mixing bowl, beat egg substitute until frothy. Dip onion rings into egg, then into crumb mixture, coating well. Place in a single layer on baking sheets that have been sprayed with nonstick cooking spray. Bake at 375 degrees for 15-20 minutes or until onions are tender and coating is crispy. Yield: about 6 servings. (Per serving: Calories-143, Fat-1g, Carbohydrates-30, Protein-5g
Courtesy Sneacher's, http://members.aol.com/Sneacker/index20.html

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Gabrielle- Are you hungry? Lets get you a snack.
Xena Warrior Princess: The Titans

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1 1/2 cup rolled Oats
1/4 cup oat Bran
1/4 cup finely chopped Chestnuts
1/2 teaspoon Ground cinnamon
2 tablespoons Vegetable oil plus
1 teaspoon Vegetable oil
1/3 cup Honey
1/2 teaspoons Vanilla extract

Preheat oven to 350 F. Spray a baking sheet with non-stick spray. Combine dry ingredients in a large bowl. Combine remaining ingredients and add to dry mixture. Mix until all ingredients are moist. Press mixture into a rectangular shape 7 inches wide and nine inches long. (Wet hands or use one hand and a damp spoon.)Bake about 12 minutes. Remove from oven and cut into 16 bars using a sharp knife. Separate bars slightly and return to oven for 3 to 5 minutes more. The browner the bottom of the bars, the crisper they will be when cool.The edges will crumble slightly when cut - set aside for a snack. Remove to a wire rack to cool. Makes 16. (Per bar: Calories-86, Fat-5g, Carbohydrates-15g, Protein-3g, Cholesterol-0).
Modified from Meal-Master

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Fat Free Carrot Muffins

2 1/4 cup Flour
1/3 cup brown Sugar
1 teaspoon Cinnamon
1 teaspoon Vanilla
1/2 teaspoon Baking Powder
3 grated Carrots
8 ounce non-fat Vanilla Yogurt
1/2 cup Egg Substitute
1/2 cup Sugar
1 teaspoon Baking Soda
1/4 teaspoon Ginger
1/2 cup Raisins
1/2 cup unsweetened Applesauce

Mix dry ingredients together. Mix liquid ingredients, combine; mixing only until all ingredients are moist. Pour into greased jumbo muffin cups. Bake at 350 for 30 minutes. Makes 6 jumbo muffins.
Courtesy of My-Recipe.com

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Movie-related foods do not have calories because they are part of the entertainment package and not part of one's personal fuel. e.g. milk duds, buttered popcorn, junior mints and Tootsie Rolls.
Webbed by Peter Meindertsmathe

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1 pound red potatoes, unpeeled, scrubbed
1 1/2 teaspoons olive oil
1/2 teaspoon salt

Slice potatoes into thin (1/16-inch) rounds. Place slices in a large bowl and cover with cold water. Let soak for 30 minutes. Drain potatoes and dry thoroughly on paper towels. In a medium bowl, combine potatoes, oil and salt; toss to coat evenly.Lightly oil a microwave-proof plate or coat it with nonstick spray. Arrange some of the potatoes in a single layer on the plate. Microwave, uncovered, on high for 3 minutes. Turn slices over; continue microwaving for another 3 to 4 minutes, or until the potatoes start to become crisp. Check frequently and rearrange slices as needed to prevent scorching. Transfer chips to another plate and allow to cool completely. (They will crisp up even more as they cool.) Meanwhile, repeat the process with remaining potato slices. (Store in an airtight container. Makes 2 cups. (Per serving: Calories-120, Fat-2g, Carbohydrates-24g, Protein-2g, Cholestrol-0).
From EatingWell.com, http://www.eatingwell.com/recipes/search/recipe_pages/1280.htm

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2 whole Egg whites
2 tablespoons Water
1 pound Frozen Bread Dough -- thawed
1 tablespoon coarse Salt

In a small bowl, combine egg whites and water. Mix well and set aside. On a lightly floured surface, roll dough lengthwise into a 15 x 5" long rectangle. Cut dough into eight equal long strips. Take a 15" dough piece and roll into a 20"long rope. Shape each rope into a "U" shape and place on a lightly prepared baking sheet. Take the right end of the rope and place it over the bottom left hand corner of the "U". Repeat with the left side. Brush with egg white mixture and sprinkle with coarse salt. Bake in a 375 degree oven for 16 minutes or until golden brown. Serve warm with mustard for dipping. Makes 8 servings. (Per serving: Calories-130, Fat-1g, Carbohydrates-25g, Protein-25g, Cholesterol-17mg).
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Strength does not come from physical capacity. It comes from an indomitable will.
Mahatma Gandhi

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6 cups popped Popcorn, no added salt or fat
4 cups spoon-size shredded Wheat Biscuits
2 cups lightly salted or unsalted stick or small twist pretzels
1/2 cup dry roasted Peanuts, unsalted
Vegetable cooking spray
1 teaspoon Chili powder
1 teaspoon Tabasco sauce
1/2 teaspoon garlic powder

Preheat oven to 300F degrees. Combine popcorn, cereal, pretzels and nuts in a 9 x 13-inch baking pan. In separate bowl, combine spices. Spritz popcorn mixture 4 to 5 times with cooking spray. Sprinkle spices over mixture. Toss. Bake at 300F degrees for 30 minutes. Stir every 15 minutes. Cool. Store in an airtight container. Makes 12 cups.(Per cup: Calories-130, Fat-5.3g, Cholesterol-0).
From the Diabetic Gourmet http://gourmetconnection.com/ezine/diabetic/dishes/d12festi.html

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Fresh fruit and vegetables and unsweetened juices make great snacks. Recommended are apple juice, apple wedges or rings, applesauce, apricots, artichokes, avocado slices or cubes, banana chunks, broccoli,cabbage wedges, carrots, cauliflower, celery sticks, cherries, cucumber rings or sticks, fruit kabobs, fruit natural slushs, frozen natural fruitsickles, grapefruit juice, grapefruit sections, grapes (seedless) in small bunches, grape juice, green peas in pod, green or red pepper, kiwi, melons (cantaloupes, casaba, honeydew, watermelon), mixed vegetable juice, orange juice, orange sections or wedges, peaches, pears, pineapple juice, plums, fresh, prunes, dried or stewed, strawberries, tangerine segments, tomato juice, tomatoes (little cherry tomatoes), turnip sticks, raw yellow or white and zucchini strips.

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Exercise is important too. With diet & lots of exercise, you'll soon find those extra pounds from your stomach all behind you.
Humor Digest

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Chix Enchiladas (Low Fat)

Ingredients

1 can Healthy Request Cream of Chicken soup
1/2 pt. light Sour Cream
1/4 cup (60 ml) Green Taco Sauce
4 green Onions, chopped
2 ounce diced Ortega Chilies (1/2 can)
1/2 cup(+/-) Healthy Choice Fat-Free Mozzarella Cheese, grated
2 cups cooked Chicken shredded
4 boneless Breast portions, (cooked on stove in Pam with salt and pepper)
1 dozen "light" Flour Tortillas

Method

Mix together soup, sour cream, taco sauce, green onions and and chilies. Grate cheese and set aside. In center of each tortilla place 2 tablespoons sauce mix and some chicken. Roll and place in greased baking dish. Top with remaining sauce and grated cheese. Cover with foil and bake at 350 degrees for 30 minutes.
Courtesy the On-Line Cookbook

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4 lean Pork chops, (3 ounces each), trimmed
Salt and Pepper to taste
1/2 cup Orange juice
1/4 cup plus 1 tablespoon Water
2 blood Oranges
1/2 cup seedless White Grapes, halved
1/4 cup white Grape juice

Spray a non-stick skillet with cooking spray. Brown pork chops on both sides, seasoning with salt and pepper to taste. Add 1/4 cup orange juice and 1/4 cup water. Reduce heat and cover. Simmer for 20 minutes. Peel oranges and slice. Lightly sauté oranges and grapes in 1 tablespoon water until heated through. In a jar with a lid, combine the rest of the orange juice with the grape juice and cornstarch. Cover and shake until the cornstarch is dissolved. Pour into skillet with fruit and cook, stirring constantly until thickened. Serve the chops on a plate. Pour sauce over the top. Serves 4. (Per serving: Calories-245, Fat-8g, Charbohydrates-19g, Protein-24g, Cholesterol-65.5mg).

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Xena- I haven't been affect by this spell so I can still take care of business. So lets fish. Bring some of whatever it is you're eating. Might be good bait.
Xena Warrior Princess: Fins, Fem, and Gems.

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2-cans whole Tomatoes, drained, seeded, and cut into 1/4-inch dice
3/4 cup loosely packed fresh Coriander sprigs, washed well, spun dry, and chopped
3 tablespoons minces Shallots
1/2 teaspoon freshly grated Orange Zest
2 tablespoons fresh Lemon juice
2 tablespoons Red-Wine Vinegar
4 diagonal 1/4-inch-thick slices fat-free French or Italian Bread, toasted lightly
4 4-ounce Sea Bass, Flounder, or Sole fillets
2 tablespoons all-purpose Flour
1 tablespoon unsalted Butter
2 tablespoons fresh Orange juice

In a bowl stir tomatoes, coriander, shallots, zest, lemon juice, vinegar, and salt and pepper together to taste. Drain mixture in a sieve set over a bowl 10 minutes, reserving liquid, and divide among toasts, spreading to cover. Season fish with salt and pepper and dredge in flour to coat, shaking off excess. In a large non-stick skillet heat butter over moderately high heat until foam subsides and cook fish 3 minutes on each side, or until just cooked through. Arrange 1 fillet over each bruschetta and keep warm. Add reserved tomato liquid and orange juice to skillet and boil until reduced to about 1/4 cup. Pour sauce over fish. Serves 4. (Per serving: Calories-280, Fat-7g).
From Epicurious, http://food.epicurious.com/db/recipes/recipesH/8/14428.html

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9 Lasagna Noodles
2 teaspoons Olive Oil
1 medium Onion, chopped
3 Garlic cloves, minced
1 cup low-sodium vegetable stock
1/4 cup chopped fresh Basil
2 boxes (9 ounces each) frozen Artichoke Hearts, partially thawed
1 box (10 ounces) frozen chopped Spinach, partially thawed
1 cup chopped roasted sweet Red Peppers
1 teaspoon Margarine
1 1/2 teaspoons unbleached Flour
1 can (12 ounces) evaporated Skim Milk
1 1/2 tablespoons grated Parmesan cheese
1/8 teaspoon grated Nutmeg
3 tablespoons seasoned dry Bread crumbs

In a large pot of boiling water, cook the noodles for 10 to 12 minutes, or until just tender. Drain and rinse with cold water. Set aside. Meanwhile, in a large nonstick frying pan over medium heat, warm the oil. Add the onions and garlic; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir in the stock and basil; bring to a boil. Add the artichokes, spinach and peppers; cover and cook for 5 minutes. Remove the lid and cook until all the liquid has evaporated. Set aside. In a 1-quart saucepan over medium heat, melt the margarine. Whisk in the flour; cook for 1 minute. Slowly whisk in the milk, Parmesan and nutmeg; cook, stirring constantly, for 5 to 7 minutes, or until the sauce boils and thickens. Preheat the oven to 350 degrees. Coat a 9-by-13-inch glass or ceramic baking dish with nonstick spray. To assemble the lasagna, spread 1/3 cup of the sauce in the bottom of the prepared baking dish. Top with 3 of the noodles; spread with half of the artichoke mixture. Spoon 1/3 cup of the sauce over the artichoke mixture and sprinkle with 1 tablespoon of the bread crumbs. Repeat the procedure. Top with the remaining 3 noodles. Spread with the remaining sauce and sprinkle with the remaining 1 tablespoon bread crumbs. Cover with foil and bake for 30 minutes. Uncover and bake for 10 to 15 minutes, or until bubbly. Let stand for 10 minutes before serving. Makes 8 servings. (Calories 235 Fat (g.) 3.3 % Calories from Fat 10% Cholesterol (mg.) 3).
From Prevention's Healthy Ideas, http://healthyideas.com/cooking/

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Dieting is the triumph of mind over platter.
Just try to keep your willpower dominant over your won't power.
From the Web

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2 large (28 oz) cans Tomatoes
1 can red Kidney Beans
1 green Pepper, chopped
1 cup sliced Mushrooms
1/2 cup frozen Corn
1 small Onion, diced
1 tablespoons Chili Powder
1/2 teaspoon Black Pepper
Tabasco sauce to taste
1 teaspoon Olive Oil

In a large pot, sauté onions in oil until translucent. Add green peppers and mushrooms, sauté until softened. Add tomatoes, beans, corn and spices. Simmer for one hour. Freezes well.
Courtesy My-Recipe.com

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1 medium Onion
1 tablespoon Oil
2 large Carrots
1/2 teaspoon Dried thyme
1/2 teaspoon Dried marjoram
1 cup Lentils
5 cup Canned tomatoes chopped
2 tablespoons Dried parsley
2 cup Water
1/4 cup Sherry
1 tablespoons Oil
1 tablespoons Flour
1 cup Milk
4 slices Bread crumbled
3/4 teaspoon Salt

Sauté onion and carrots in 1 tablespoon. oil. Add thyme and marjoram. Sauté 3-5 min. Add tomatoes, salt, parsley, water and lentils. Simmer 45 minutes. Make cream sauce with 1 tablespoon oil, flour and milk. Add sherry. Add bread crumbs to lentil mixture. Pour sauce into lentil mixture and stir. Pour into 2 quart casserole. Bake at 350 F for 40 minutes. Makes 6 servings.
Courtesy Low Fat Cooking, MiningCo.com

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You know it's time to go on a diet when you longer tip the scales but you tilt them instead.
Melanie Clark

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10 ounces skinned and boned Chicken breasts, cut into 1 inch x 3 inch strips
3 tablespoons Flour
2 teaspoon each low fat Vegetable Oil and Margarine
2 tablespoons minced Shallots or Onions
2 Garlic cloves, minced
1 cup Water
1/2 cup dry white table Wine
1 packet instant Chicken broth and Seasoning mix
1/2 teaspoon ground Thyme
1/4 teaspoon Salt
Black Pepper to taste
1 tablespoon Chopped Chives

Method

Onto a sheet of wax paper, dredge chicken in flour. In nonstick skillet, combine oil and margarine and heat over medium-high heat until bubbly and hot. Add chicken and cook until lightly browned on both sides, 3 to 4 minutes. Using a slotted spoon, remove chicken and set aside. To same skillet, add shallots or onion and garlic and saute until softened, about one minute. Add water, wine, broth mix, and seasonings and stir well. Cook, stirring frequently, until liquid is reduced by half, 3 to 4 minutes. Return chicken to skillet and cook until sauce is thickened and chicken is heated through, 1 to 2 minutes. Serve sprinkled with chives. Makes 2 servings. (Per serving: Calories-340, Fat-15g, Carbohydrates-15g, Protein-35g protein, Cholesterol-82).
Courtesy the On-Line Cookbook

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4 cup cooked Rice
2 teaspoons Olive Oil
11/2 cup diced Celery
1 cup sliced, canned Water Chestnuts, drained, rinsed
2 cup diced Green Bell Pepper
1 onion, diced
1 can (15-oz.) diced Tomatoes, drained
2 cloves Garlic, minced
1 cup shredded Swiss cheese
1/2 cup evaporated skim Milk
2 tablespoons all-purpose Flour
1 tablespoon fresh Dill
1/2 teaspoon ground Black Pepper
1/4 teaspoon Cayenne Pepper
1 can (6-ounces.) water-packed Tuna, drained
1/2 cup grated Parmesan Cheese

Preheat oven to 350 degrees F. In a large skillet, heat oil over medium heat. Sauté celery, water chestnuts, peppers, onions and garlic for 5 min. Reduce heat to medium-low and add Swiss cheese, milk and flour. Simmer until sauce thickens. Stir in dill, black and cayenne peppers, and tuna. Remove from heat and mix in cooked rice and tomatoes. Spray a 3-qt. casserole dish with cooking spray and pour in rice mixture. Sprinkle with Parmesan cheese and bake 35 to 45 min. Serves 8.
From Prevention's Healthy Ideas

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I've been on a constant diet for the last two decades. I've lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet." --
Erma Bombeck

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1/2 cup Aquavit
2 tablespoons yellow Mustard seeds
1 tablespoon whole Coriander seeds, crushed
1 tablespoon Sugar
2 teaspoons whole Allspice
2 Bay leaves
2 teaspoons plus 2 tablespoons Dijon Mustard
1/2 cup chopped fresh Dill plus
1 bunch fresh Dill sprigs
4 cups Water
2 pounds uncooked large Shrimp, peeled, tails intact, deveined
1/3 cup fat-free Mayonnaise
1 cup yellow teardrop Tomatoes
1 cup small cherry Tomatoes

Combine first 6 ingredients in large bowl. Stir in 2 teaspoons Dijon mustard and 1/4 cup chopped dill. Set marinade aside. Place 1/4 cup chopped dill in medium saucepan. Add 4 cups water. Bring to boil. Stir in shrimp. Remove from heat. Let stand until shrimp are opaque in center, about 2 minutes. Drain shrimp; reserve 1/4 cup cooking liquid. Stir reserved cooking liquid into marinade. Add shrimp. Cover; chill 2 hours, tossing occasionally. Drain; reserve 3 tablespoons marinade. Mix mayonnaise, 2 tablespoons Dijon mustard and 3 tablespoons marinade in small bowl. Season with salt and pepper. (Shrimp and sauce can be made 6 hours ahead. Chill separately.) Arrange dill sprigs on platter. Arrange shrimp and tomatoes atop dill. Serve with sauce. Serves 8. Can be doubled. (Per Serving: Calories-15, Fat-3g;,Cholesterol-172 mg).
From Epicurious, http://food.epicurious.com/db/recipes/recipesH/7/5407.html

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Bolognese Sauce Ingredients
1 cup chopped yellow Onion
1 tablespoon minced Garlic or 1 teaspoon Garlic powder
8-ounces ground white meat Turkey breast
1 tablespoon Italian seasoning
1 cup sliced Mushrooms
1/2 cup Water
1 16-ounce can crushed Tomatoes
Penne Pasta with Broccoli Ingredients
12-ounces Penne pasta, dry
1 head of broccoli (cut broccoli into 1-inch florets, peel the stems and also cut into 1-inch pieces, at a bias)
Parmesan cheese, optional

Sauce: Sauté chopped onion in a saucepan sprayed lightly with vegetable oil. Add ground turkey breast and sauté until turkey browns. Add garlic, Italian seasoning, water, and crushed tomatoes. Simmer for 10 minutes. Add mushrooms and salt and pepper to taste. Simmer 2 more minutes. Toss sauce with the cooked Penne pasta and broccoli.
Pasta: Bring 2 quarts of water to a boil. Add pasta and boil for 8 minutes. Add broccoli and continue to cook 3 more minutes. Drain in a strainer. Rinse pasta under hot water for 10 seconds and toss with 2 cups of bolognese sauce. Serve with grated nonfat Parmesan cheese. Serves 4.
(Per serving (not including Parmesan cheese): Calories 286; Fat 2 gms; Saturated Fat 0.4 gms; Cholesterol 49 mgs; Sodium 354 mgs;Carbohydrate 43 gms; Dietary fiber 7 gms; Sugar 11 gms; Protein 26 gms. 6% calories from fat).
From Cyber Diet, http://www.cyberdiet.com/cgi-bin/uncgi/ddf

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The second day of a diet is always easier than the first. By the second day you're off it."
Jackie Gleason

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1 tablespoon Worcestershire sauce
3 cloves Garlic, minced
3/4 teaspoon ground Allspice
3/4 teaspoon dried Thyme
1/2 teaspoon dry Mustard
2 pounds top Round Steak, fat removed, about 2" thick

In a large glass baking dish, combine Worcestershire sauce, garlic, allspice, thyme and mustard. Add the meat to the dish and rub marinade over the surface. Allow to marinate for 30 minutes. Broil or grill meat for 10 minutes per side. Carve into thin slices
Courtesy My-Recipes.com

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Unfried Chicken

Ingredients

3/4 cup Egg Beaters (99% egg substitute)
1 teaspoon Mrs. Dash Season All
1/2 teaspoon white Pepper
8 Chicken breast halves, skinless
2 ounces Flour

Method

Combine crushed potato chips and corn flakes with seasonings. To make batter, mix yogurt, Egg Beaters, and milk until thoroughly blended. Coat chicken breasts in flour, and then dip in batter mixture. Place chicken in crumb mixture and pat on a thin layer of crumbs. Bake at 350 degrees Fahrenheit for 30 minutes or until chicken is cooked all the way through. Makes 8 servings.
(Per 1/2 cup serving: Calories: 294.9, Total fat: 5.9 grams, Cholesterol: 66 milligrams, Carbohydrates: 28.2 grams, Fiber: 0.9 grams, Protein: 30.7 grams, Sodium: 276 milligrams, Calcium: 56 milligrams).
From St. Luke's Health Watch, http://www.sleh.com/sleh-recipes_15.html

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People do not lack strength; they lack will.
Victor Hugo

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1 tablespoon Margarine
1/3 pound Mushrooms, sliced
1 cup Zinfandel wine
2 Cactus Pears, peeled and sliced
3 tablespoons, Scallions sliced
2 teaspoons Cornstarch
4, 3 ounce Halibut steaks, grilled or brioled

In a saucepan over medium heat, melt margarine. Add mushrooms and sauté for about 8 minutes. Add wine, cactus pears and scallions. Cook another 3 to 4 minutes. Combine cornstarch with 2 tablespoons water. Whisk into sauce, stirring constantly until thickened. Spoon sauce over fish. Servers 4. (Per serving: Calories-184, Fat-4g, Carbohydrates-10g, Protein-17g, Cholesterol-45mg).

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1 pound lean Beef, Eye Round, or London Broil, trimmed of all visible fat, cut into 1 inch cubes.
1 cup Baby Carrots or 2-3 large Carrots - cut into 1 inch pieces
6 to 8 small Boiling Onions - peeled or 1 large White Onion - cut in a large dice
2-4 cloves of Garlic - peeled
2 large Boiling Potatoes - peeled and cut into 1 inch cubes
2 to 3 cups de-fatted Beef Stock
1 tablespoons Worcestershire Sauce or Soy Sauce
Pepper and Herbs - to taste (Sage, Rosemary, Thyme)
2 tablespoons Cornstarch mixed with 2 tablespoons cold Water

Heat a large, non-stick, pot on high. When hot, sear meat on all sides. Add herbs and seasoning and stir. Add stock and bring to the boil. Add vegetables and return to the boil. Cover and simmer on very low heat for 45 minutes to an hour or until meat is fork tender and vegetables are tender but not mushy. Turn heat to high and bring stew up to the boil, remove from heat and drizzle in corn starch mixture while stirring constantly. Return to heat and continue to stir until the stew has thickened. Serve immediately.
From Light Living, http://www.lightliving.com/mrarchive.html

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Cookie pieces contain no calories. The process of breaking the cookie causes calorie leakage.
Webbed by Peter Meindertsmathe

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1/4 cup unbleached white Flour
1/2 teaspoon Salt
1/4 teaspoon freshly ground Pepper
2 whole, skinless, boneless Chicken breasts, cut into cubes (about 1 to 1 1/2 pounds in total)
4 teaspoon Corn oil (less if a nonstick Pan is used)
1 yellow Onion, cut in half and thinly sliced, then cut in half once more
2 fresh Tomatoes, chopped or 14 oz can drained
1 cup Apple cider
1 tablespoon chopped fresh Basil or 1 teaspoon dried Basil
1 teaspoon grated Orange peel (avoid the white pith underneath the skin)

Combine the flour, salt and pepper in a plastic bag. Shake the chicken, a few pieces at a time, in the flour until lightly coated. Heat the oil in a heavy pot and add the chicken. Cook until the flesh is white on all sides. (You might have to do this in several batches, so you don't crowd the chicken.) Remove the chicken from the pot and set aside. Sauté the onion in the pot. If needed, add a little cider or some stock. Add the tomatoes and apple cider to the pot, along with the chicken. Simmer gently, covered for 20 minutes. Add the basil and orange peel, cook for 10 more minutes, and serve. Serves 4. (Per Serving: 206 Calories, 24g. Protein,4g. Fat,18g Carbohydrate, 330 mg. Sodium, 61 mg. Cholesterol).
From Pastry Wiz, http://www.pastrywiz.com/archive/lowfat.htm

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1/2 teaspoon Olive Oil
1 pound ground Chicken breast, skinless
1 cup Onions -- chopped 1 c mushrooms -- sliced
1 cup red and green bell Peppers -- chopped 10
3/4 ozs low-fat Cream of Mushroom Soup
3/4 c skim Milk
2 teaspoons Worcestershire sauce
1 teaspoon Salt
1/8 teaspoon Black Pepper
3 3/4 cup No Yolks(r) Egg noodle substitute -- cooked
1 cup low-fat Monterey Jack Cheese -- grated

Preheat oven to 350. Prepare a 2-quart casserole dish with cooking spray; set aside. In a skillet, heat oil over medium heat. Add chicken, onions, mushrooms, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in soup, milk, worcestershire sauce, salt, and black pepper. Pour cooked and drained noodles in prepared pan. Then, place meat mixture over noodles. Sprinkle with cheese. Bake, covered, for 1 hour. Notes: To freeze, seal in a freezer-safe container for up to 3 weeks. To bake, unwrap frozen block from container and place in a 2-quart casserole dish. Cover and thaw in refrigerator. Bake according to recipe directions. Serving Ideas: Serve with green beans and garlic bread. Serves 8. (Per serving: Calories-253, Fat-6g, Carbohydrates-19g, Protein-26g, Cholesterol-53mg).
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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I'm on a low-fat diet. That means if it's low in fat, I don't eat it.
Melanie Clark

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2 pounds fresh Cod fillet, cut into serving sized pieces
3 green Onions, chopped
2 tablespoons chopped, fresh Cilantro
2 teaspoons grated fresh Ginger
3 tablespoons Olive Oil
1 tablespoon Soy Sauce

In large skillet, center a glass pie plate upside down, add 1/2-inch of water to the skillet. Bring water to a gentle simmer. Place cod fillets on top of inverted pie plate, sprinkle with cilantro, green onions and ginger. Cover and steam for 10 minutes, adding more water if necessary. Meanwhile, stir together oil and soy sauce. Heat mixture until very hot. Drizzle over fish. Continue to steam for 5 minutes more, or until fish flakes easily when prodded with a fork.
4 servings
Courtesy the Recipe Box http://www.geocities.com/NapaValley/8645/recipebox.html

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Low Fat Pepper Steak

Cooking spray
3 pounds boneless top Round Steak
0.00 Thinly sliced
1 1/2 large Bell Pepper thinly sliced
1/3 cup Water
1 teaspoon Beef bouillon
2 tablespoons Teriyaki sauce
1 medium Garlic clove
1 tablespoon, plus 1 teaspoon Cornstarch
1 1/2 medium Tomato thinly sliced
2 cups hot cooked Rice
1 medium Onion, thinly sliced

Spray skillet with cooking spray. Sauté beef and remove. Sauté onion and garlic in skillet until tender. Add pepper and a small amount of water to onion and garlic; cover and cook on low until tender. Sprinkle with bouillon granules and add teriyaki sauce and 2/3 cup water. In a measuring cup, make a paste with the 1/4 cup hot water and corn starch. Pour into the skillet and cook for a few minutes until thick. Add tomato and cook until tender. Serve over hot cooked rice. Serves 4.
From Yum Yum Recipe.com, http://www.yumyum.com/

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Food is an important part of a balanced diet.
Fran Lebowitz

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8 oz. medium no-yolk Egg noodles
4 boneless, skinless Chicken breast halves (about 1 lb. total)
1 tablespoon Olive Oil
1 tablespoon Lemon juice
1 teaspoon Paprika
1/4 teaspoon ground Black Pepper

Cook noodles in a large pot of boiling water for 8 minutes or until just tender. Drain and keep warm. While waiting for water to boil, place chicken between sheets of wax paper and pound lightly with a mallet to an even thickness. In a small, shallow container, mix oil, lemon juice, paprika and pepper. Dredge the chicken in the mixture to coat both sides. Heat a large non-stick pan over medium-high heat for 1 minute. Add the chicken. Cover and cook for 8 to 10 minutes or until the chicken is opaque; do not overcook. Serve over noodles. For four.
Courtesy My-Recipe.Com

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1 pound Flank Steak, thinly sliced across the grain
1 teaspoon Sesame Oil
1 cup thinly sliced Carrots
1 cup Broccoli flowerets
1 cup sliced water Chestnuts
1 1/2 cups snow Peas, trimmed
1 (15-ounce) can whole baby Corn
1/2 cup chopped Onion
3 tablespoons Kikkoman's Lite Teriyaki Marinade and Sauce
1 cup Swanson's Oriental Broth
1 tablespoon Cornstarch

Combine sliced steak and marinade in a zip lock plastic bag or glass dish. Marinate in refrigerator 30 minutes. Lift meat from marinade and drain. Discard marinade. Meanwhile, mix cornstarch and Swanson's Oriental Broth together in a small bowl. Set aside. Heat 1 teaspoon sesame oil in a large nonstick skillet over high heat. Add carrot, broccoli and onion; stir-fry 2 minutes or until vegetables are tender-crisp. Add snow peas, corn and water chestnuts; stir-fry 1 minutes. Remove vegetable mixture from pan; set aside.Add drained marinated steak and sauté for 2 minutes. Return vegetable mixture to pan and add Swanson's Oriental Broth and cornstarch mixture. Cook until mixture boils and thickens, stirring constantly. Serve over rice. Serves 4.
(Nutritional Information: Calories 348; Fat 11 gms; Saturated Fat 4.2 gms; Cholesterol 76 mgs; Sodium 641 mgs; Carbohydrate 27 gms; Dietary fiber 5.3 gms; Sugars 10 gms; Protein 35.4 gms. This recipe is 28% fat).
From Cyber Diet, http://www.cyberdiet.com/cgi-bin/uncgi/ddf

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Xena- Wait a minute. There's a rabbit over there. Gabrielle: I'll catch the rabbit. You're gonna catch the rabbit? Gabrielle: Yeah. After all these years of watching you slaughter nature's creatures, I can do this.
Xena Warrior Princess, In Sickness and in Hell

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1 1/2 pound Turkey parts, skinned
1 t Papkrika
1 Onion, coursely chopped
1 Green pepper, coarsely chop
2 Garlic, finely chopped
1 cup coarsely chopped Celery
19 ounces Tomatoes
1/2 cup sliced Mushrooms
1 cup Chicken stock
1 cup Peeled chopped potatoes
1 cup frozen green Peas
1 tablespoon dried Parsley
1/4 teaspoon ground Pepper
1/4 teaspoon dried Oregano
1/4 teaspoon Thyme

Cut turkey parts into bite sized pieces. In a large skillet or saucepan, combine turkey paprika. cook over medium heat, stirring constantly, about 5 minutes and meat is browned. Remove turkey and set aside. Place onions, green pepper, garlic, celery and mushrooms in skillet. Cook, stirring constantly about 4 minutes and vegetables are tender. Add tomatoes, chicken stock, potatoes, peas, parsley, pepper, oregano and thyme; mix well. Add reserved turkey, cooked covered over low heat about 40 minutes or until meat is fork tender. Serve on hot rice. For 4.
Recipe via Meal-Master

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1 1/2 16 oz. cans canned Kidney beans, drained
3 tablespoons Vegetable Broth
4 cloves minced Garlic
1 1/2 cups chopped Onions
1 1/4 teaspoons Salt
1 cup thinly-sliced Potato
1 teaspoon Cinnamon
1 teaspoon ground Cumin
lots of fresh ground Black Pepper
Crushed Red Pepper, to taste
1 Lemon, juiced
2 large Carrots, thinly sliced
1 head Cauliflower, small, broken into florets
4 Tomatoes, medium, ripe, cubed
2 teaspoons Honey

In a Dutch oven or large skillet, sauté the onions & garlic in broth (and maybe a tsp. of olive oil), with salt for 5 minutes, or until the onions are soft and translucent. Add the spices, honey & lemon juice, stir and then add potatoes. Cover and cook 8-10 minutes, stirring occasionally. (Add small amounts of water, if it appears to be sticking.) Add remaining ingredients, except beans, Cover and let it stew over medium heat about 30 minutes, stirring occasionally. Add the cooked beans, stir, cover and let it simmer about 10 minutes more. Serve with small salad, greek olives and a crusty bread. Freezes well. Makes 5 servings. Per serving: Calories-232, Fat-1g, Cholesterol 0mg, Carbohydrate 45g, Protein 10g).
Courtesy of Barrick's Non-Alcohol Recipes, http://www.barricksinsurance.com/5083.html

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Late-night snacks have no calories. The refrigerator light is not strong enough for the calories to see their way into the calorie counter.
Webbed by Peter Meindertsmathe

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1/2 pounds of lean Pork Roast - trimmed of all visible fat and sliced in thin strips
1 cup Green or Savoy Cabbage - sliced thin
1 cup Shitake Mushrooms - sliced in thin julienne (match sticks)
1/2 cup Carrots - sliced in thin julienne (match sticks)
1/2 cup Green Onion or Scallion - sliced in thin julienne (match sticks)
2 cloves Garlic - pressed or chopped very fine
1 tablespoon Ginger - peeled and pressed or chopped very fine
1/2 cup de-fatted Chicken Stock
3 tablespoons Soy Sauce - (I like the low sodium or lite)
1 tablespoon Corn Starch mixed with 2 tblsp. cold Water
1 teaspoon Hoisin Sauce (optional)
Five spice Powder and Pepper - to taste (optional)
Toasted Sesame Oil or Spray Oil
Plumb Sauce
4-8 Flour Tortillas - depending on size

Get all your ingredients ready so they are at hand. Mix together in a cup the soy sauce, stock, hoisin and seasonings. Set aside. Heat your non-stick wok or large fry pan to very hot. Add a few drops of sesame oil or spray with oil. Add pork and stir fry until it starts to brown. Add garlic, ginger and onion and cook another minute or two. Add veggies and continue to cook until cabbage begins to wilt. Add the soy sauce mixture and cover for two minutes or until carrots are tender. Drizzle in the cornstarch mixture while stirring constantly until thickened. Take off heat. Warm up your tortillas in the microwave on paper towel for about 15 seconds. To make the wraps, place a tortilla on a plate. Spread a little plumb sauce on the middle and put on some of the stir fry mixture. Be sure to leave enough space around the edges. Fold the bottom up and the sides in (like and envelope) then roll up. Place top edge side down so it will stay closed.
From Light Living, http://www.lightliving.com/mrarchive.html

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2 slices, fat-free Turkey bacon -- cooked and crumbled,
1/2 tablespoons Olive Oil,
1 cup Turkey light meat, skinless -- cooked and cubed,
1/2 cup Bell Peppers -- chopped,
1/2 cup Onions -- chopped,
1 teaspoon Chili Powder,
1, clove, garlic -- minced,
10 3/4 ounces Tomato soup, condensed,
1/2 soup can Water,
2 cup Spaghetti, thin -- cooked,

In a skillet, heat oil over medium heat. Add turkey, bell peppers, onions, chili powder, and garlic. Cook until turkey is no longer pink and vegetables are tender. Stir in tomato soup, water, and bacon. Cook, covered, over low heat for 30 minutes, stirring occasionally. (Per serving: Calories-275, Fat-3g, Carbohydrates-44g, Protein-18g, Cholesterol-32mg).
Coutesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Will power is to the mind like a strong blind man who carries on his shoulders a lame man who can see.
Arthur Schopenhauer

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2 cups nonfat Cottage Cheese
3 tablespoons Parmesan Cheese, grated
2 tablespoons Butter-flavored granules
1/2 cup evaporated Skim Milk
1/2 teaspoon Chicken flavored bouillon cubes
1/2 teaspoon dried Basil
1/4 teaspoon ground Black Pepper
Dash of red pepper

Method

Combine all ingredients in container of an electric blender. Process until smooth, stopping once to scrape down sides. Pour into a small saucepan; cook over low heat, stirring constantly, until thoroughly heated. Mix with cooked fettuccini and serve. Makes 3 portions.
Courtesy the On-Line Cookbook

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4 Halibut fillets (1/2 pound each)
2 tablespoons chopped Onion
2 tablespoons chopped Green Pepper
2 tablespoons Oil
1/2 cup dry white Wine
1/4 cup Soy Sauce
1/2 cup chopped Tomatoes
1 clove Garlic, minced
2 tablespoons fresh Lemon juice
2 tablespoons grated fresh Ginger
1/2 pound fresh Mushrooms, sliced and sauteéd in 3 tablespoons low fat butter

For the marinade, sauté the onion and green pepper in the oil. Add all of the remaining ingredients except the fish and mushrooms. Bring the mixture to a boil and cook it for one minute. Set it aside to cool. Arrange the fish fillets in a shallow dish and pour the marinade over them. Marinate the fish in the refrigerator for 1 to 2 hours, turning occasionally. Drain the fillets, reserving the marinade, and place them in an oiled, hinged basket grill. Grill the fillets over hot coals, turning once, until the fish flakes easily, about 10 minutes. Meanwhile, add the marinade to the sauteéd mushrooms and cook this sauce until it is hot. To serve, pour the sauce over the fish fillets. 4 servings.
Courtesy the Recipe Box http://www.geocities.com/NapaValley/8645/recipebox.html

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Life is like a game of cards. The hand that is dealt you represents determinism; the way you play it is free will.
Jawaharlal Nehru

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Ingredients

2 cups sliced fresh Mushrooms
1 cup shredded Carrots
1/2 cup Green and/or Red Peppers, cut into strips
1 small Onion, sliced
2 cloves Garlic, minced
2 cups Bean Sprouts
1/2 cup sliced green onion
1/4 cup Hoison Sauce (Chinese barbecue sauce)
2 tablespoons Honey
1 tablespoon Cornstarch
1 tablespoon Soy Sauce
1 teaspoon grated fresh Ginger or 1/4 tsp (1 ml). ginger powder
1/4 teaspoon Cayenne Pepper
1/4 teaspoon Curry Powder
8 ounce thin Spaghetti, cooked and drained

Method

Cook mushrooms, carrots, peppers, onion and garlic until tender. Stir in bean sprouts and green onion and cook one minute. Stir cornstarch into chicken broth. Add chicken broth mixture to skillet. Add remaining ingredients except for spaghetti. Cook and stir until thickened and bubbly. Add cooked spaghetti and heat through. Can also add 3/4 lb.-cooked pork, beef or chicken if desired for a main dish meal.
Courtesy the On-Line Cookbook

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4 4 ounce Pork tenderloin chops
1/2 teaspoon coarsely ground black Pepper
2/3 cup Orange Marmalade
1/4 cup fresh Mint, chopped
1/4 cup lite Soy Sauce
4 cloves Garlic, minced

Prepare grill or turn on broiler. Butterfly tenderloin by cutting a lengthwise slit 2/3 of the way into each tenderloin, without cutting all the way through. Place tenderloin between 2 sheets of plastic wrap. Flatten slightly with a mallet or other heavy flat object. Sprinkle with pepper. Combine remaining ingredients in a small nonreactive saucepan. Brush mixture over tenderloin. Set aside remaining marmalade mixture. Grill tenderloin about 8 minutes per side, basting frequently with marmalade mixture. Heat remaining marmalade mixture over medium heat about 1 minute, stirring until warm. Serve tenderloin with marmalade mixture.
(Per serving: Calories 300, Fat 4.1g, 12% Calories from Fat, Cholesterol 79mg, Protein 25.6g, Carbohydrates 40.0g, Fiber 0.6g, Sodium 681mg.)
From My Menus.com, http://www.mymenus.com/

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The hardest part of dieting isn't watching what you eat, moaned the to her friend as they ate at a restaurant. It's watching what your friends eat.
Rose's Humor Page

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1½ Pounds White Fish fillet or any other Fish fillet
¾ Cup plain Bread crumbs seasoned with:
1 teaspoon Garlic powder
¼ teaspoon black Pepper
4 tablespoons grated Romano cheese
2 tablespoons fresh Parsley, chopped
1 teaspoon Coriander
½ teaspoon Red Pepper flakes
½ teaspoon dry Basil
½ cup Flour
Olive oil
Red Pepper Sauce
Salt

Place the fish fillets in a shallow baking dish. Pour enough hot red pepper sauce to cover the fish fillets. Cover and marinate in the refrigerator over night or for at least 4 hours. Put the egg in a bowl big enough to hold the fish fillets. Put the flour on one plate and the bread crumbs on another. Dredge the fish fillets first in the flour. Dip the fillets in the egg and then in the bread crumbs. Press the fillets firmly between your hands to adhere the bread crumbs. Pour enough oil to thinly coat the bottom of a sauté pan. Heat the oil and add the fish fillets. Cook until browned on both sides. Drain on paper towels and serve. Makes 6 servings..
From Virtual Vittles, http://www.netmegs.com/~vittles/

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1 pound ground chicken breast, skinless
8 ounces mushrooms, sliced
1/2 cup onions, chopped
1 clove garlic, minced
10 3/4 ounces low-fat cream of chicken soup
2 tablespoons tomato paste
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free sour cream
2 tablespoons parsley
4 cups No Yolks(r) egg noodle substitute, cooked

In a 2-quart glass casserole dish, combine chicken, mushrooms, onions, and garlic. Microwave on high for ten minutes, or until chicken is no longer pink. Stir in soup, tomato paste, salt, black pepper, sour cream, and parsley. Mix well. Cover and cook for twelve minutes, stirring once during cooking time. Serve over cooked noodles. (Calories-275, Fat-4g, Carbohydrates-31g, Protein-26g, Cholesterol-55mg). 6 servings
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Xena: "Joxer! Move it! Oh, and bring whatever it is that you're eating. It might be good bait."
Xena Warrior Princess: Fins, Fems and Gems

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1 cup chopped onions
4 cloves minced Garlic
4 tablespoons Vegetable Broth, DIVIDED
2 14 oz. cans canned Tomato sauce, no salt added
4 tablespoons Honey
2 teaspoons crushed dried Oregano
2 teaspoons crushed dried Basil
Dash of White Pepper
1 large red bell Pepper, cut in 1-inch strips
1 1/2 cups sliced fresh Mushrooms
1 1/2 cups small Zucchini or yellow Squash, julienned
1 1/2 cups Carrots, julienned
1 1/2 cups small Broccoli flowerettes
3 tablespoons balsamic Vinegar, divided
3/4 cup petite Pea
10 ounces cooked Fettuccine or Linguine
1/4 cup chopped green Onions
2 tablespoons chopped fresh Parsley

In medium saucepan, cook onion & garlic in 2 TBS broth 5-7 minutes over medium-high heat until softened. Add tomato sauce, honey, oregano, basil and white pepper. Bring to a boil, reduce heat and simmer gently for 20 minutes. In Wok heat 2 TBS broth & 2 TBS vinegar and add red pepper, mushrooms, squash, carrots, broccoli. Stir-fry over high heat until crisp-tender, about 10 minutes; add peas and stir-fry an additional 2 minutes. Set aside. Add 1 TBS vinegar to sauce and cook additional 5 minutes. Put some pasta on plate; add sauce and toss; add some stir-fry vegetables and toss thoroughly. Sprinkle green onion and parsley over top and serve immediately. May sprinkle with parmesan cheese. Makes 8 servings. (Per serving: Calories-203, Fat-1g, Carbohydrates-41g, Protein-7g, Cholesterol-16-mg).
Courtesy Steve Barrick, http://www.barricksinsurance.com/826.html

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2 fresh cracked crabs
Marinade
4 cloves garlic, finely chopped
1 medium sweet red onion, chopped
2 cups dry white wine
1/2 teaspoon oregano
2 tablespoons Olive Oil
1 tablespoon wine Vinegar
1/4 teaspoon fresh Ground Pepper
1/2 teaspoon Basil
1 pinch Salt to taste
1 tablespoon sugar
2 tablespoons Worcestershire sauce

Method

Mix all ingredients thoroughly and pour over the fresh cracked crab. Let stand and marinate for 4 hours or more, agitate occasionally. Prepare the charcoal grill, or your broiler. If you are using a grill, wood chips that have been soaked in water for 1/2 hour add a wonderful smoky flavor. Place the crab in a fish-cooking basket or on your broiler, turning once after 12-15 minutes. Add a cup of water and 1/4 cup vinegar to the marinade that is left and use as a dip if you wish. You can also use this marinade and wine vinegar mixture as a salad dressing and put the cooked crab on greens and your favorite vegetables, and serve as a salad. Makes 4 Servings. (Per Serving (If you use all of the marinade: Calories-219; Fat-7g, Cholesterol-48mg, Carbohydrate-21g, Protein-18g).
From Cyberdiet, http://www.cyberdiet.com

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If you are in process of preparing something, food licked off knives and spoons have no calories. e.g. peanut butter on a knife, ice cream on a spoon.
Webbed by Peter Meindertsmathe

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6, 5-ounce Catfish fillets
1 cup Flour
1 cup Cornflakes, crumbled
½ cup Almonds, sliced
3 Egg whites
4 ounces skim Milk
½ tablespoon Garlic powder
½ tablespoon Onion powder
½ teaspoon Black Pepper

Combine corn flake crumbs with sliced almonds, garlic powder, onion powder, and black pepper. Whip egg whites and skim milk together. Dip fish fillets in flour, coating lightly. Dip in egg white and skim milk mixture. Coat with corn flakes and sliced almond mixture. Place filets on a cookie baking pan coated with vegetable pan spray. Bake in oven at 350 degrees Fahrenheit for 12 to 15 minutes or until done. Serves 6.
From St. Luke's Health Watch, http://www.sleh.com/sleh-recipes_06.html

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1 lbs. boneless, skinless, Chicken Breast - sliced thin for Scaloppini
2-4 cloves Garlic - pressed or minced fine
1 large Shallot - minced fine
1 cup de-fatted Chicken Stock
1/4 cup White Wine
juice of 1 Lemon
Basil, Oregano, and Pepper to taste
Flour for dusting
1-2 teaspoon Olive Oil
1 tablespoon Capers (optional)

Dust chicken pieces until well coated. Heat 1 tsp. oil on high and lightly brown chicken on both sides. Do not over cook. Remove and set aside. Lower heat to medium. Add remaining oil and sauté garlic and shallot until translucent. Add seasonings and Chicken. Turn up heat to high and add wine. Boil off alcohol and add stock and lemon juice. Reduce until slightly thickened. Add capers if desired and serve.
From Light Living

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A recent study found that many Chinese take out dishes are loaded with fat and calories. The study also found that most American's think Chinese food is healthier than traditional American food. (No wonder I've gained so much weight, all this time I've been eating the wong food.)
From the Web

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8 ounces bay Scallops
2 tablespoons Olive Oil
2 , tablespoons Apple juice
1 , large chopped Shallots
1 , tablespoon fresh Tarragon, chopped or 1 tablespoon dried Tarragon
1/3 , cup fresh Bread crumbs

Preheat oven to 450°. Combine scallops, olive oil, apple juice, chopped shallot and tarragon in a medium bowl. Season with salt and pepper. Mix to blend. Divide mixture between 2 small gratin dishes. Sprinkle fresh breadcrumbs over, dividing evenly. Bake until scallops are just cooked and opaque and crumbs on top are golden, about 15 minutes. Recipe can be doubled
Note: Would you like to make your own bread crumbs to ensure freshness. Cut 8 slices of bread into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 15 to 20 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 1/2 cups. (Per serving: Calories-289, Fat 15g, Carboydrates-17g, Protein-21g, Cholesterol-38mg).
Courtesy Steve Barrick, http://www.barricksinsurance.com/826.html

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3 cups cooked brown Rice
1 cup Carrots, sliced thinly diagonally
1 cup Broccoli florets
1 cup Onion, coarsely chopped
1 cup Mushrooms, sliced
1 cup Zucchini, coarsely chopped
1 cup canned Tomatoes, coarsely chopped
4 ounces low-fat Cheddar Cheese, coarsely grated
1/4 cup low-sodium Soy Sauce
2 tablespoons Sesame Seeds

Spread rice in shallow baking dish. Cover with vegetables. Cover with cheese, distributing evenly. Pour soy sauce all over and sprinkle with sesame seeds. (Per serving: Calories-356, Fat-8g, Protein-9g).
Courtesy the Recipe Box http://www.ibx.com/healthnyou/nutrition/cheese.html

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The only problem with leftovers is that usually I've had the exact same meal the night before.
Melanie Clark

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1 pound Ground chuck
1/2 cup Onion; chopped
1/2 cup Skim Milk
1 Egg; beaten
2 tablespoons Green Pepper, chopped
2 slices Bread, chopped fine
1/2 teaspoon dry Mustard
1/2 teaspoon Salt
Vegetable cooking spray
Creole Sauce

Combine all ingredients, except cooking spray and Creole Sauce, stirring unitl well combined. Shape into a loaf, and place in a 8 1/2 x 4 1/2 x 3 loafpan coated with cooking spray. Bake at 350 degrees for 1 hour. Cool in pan 10 minutes. Invert meat loaf onto serving plater, and pour Creole Sauce over top. Cut meat loaf into 6 slices to serve. (Per serving: Calories-160, Fat-7g, Carbohydrates-7g, Protein-25g, Cholesterol-96mg).

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1/2 cup chopped Onion
1/2 cup chopped Green Pepper
2 tablespoons Flour
1 teaspoon Salt
1/4 teaspoon Pepper
6 loin Pork Chops, trimmed (each about 4 ounces with bone)
6 Pineapple slices, unsweetened (drain juice and reserve)
1 tablespoon Vinegar
1/4 cup Ketchup
1/2 cup Pineapple juice

In large skillet sprayed with vegetable pan spray, cook onion and green pepper until onion is clear. Remove from skillet. Mix flour, salt, and pepper in plastic bag. Add chops, one at a time; shake to coat meat. Brown chops in skillet. Place pineapple slice on top of each chop. Sprinkle with onion and green pepper. Combine vinegar, ketchup, and juice to make sauce. Pour over chops. Simmer 45 or until chops are done. Yield: 6 servings
(Per serving: Cal-179, Carb-15, Pro-14, Fat-7).
Courtesy Sneaker's Recipe Page, http://members.aol.com/Sneacker/index16.html

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When the will is ready the feet are light.
Proverb

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12 Lasagna noodles
Salt
1 large Butternut Squash (3 pounds), peeled, seeded, and cut into 1-inch chunks
2 tablespoons Olive Oil
1 jumbo Onion (1 pound), cut in half and thinly sliced
1 large bunch Swiss Chard (about 1 1/2 pounds), coarsely chopped, with tough stems discarded
White Sauce
2 tablespoons Margarine or Butter
1/3 cup all-purpose Flour
1/4 teaspoon coarsely ground Black Pepper
1/4 teaspoon Salt
1/4 teaspoon ground Nutmeg
1/4 teaspoon dried Thyme
4 cups low-fat (1 percent) Milk
3/4 cup grated Parmesan Cheese

In saucepot, cook lasagna noodles in boiling salted water as label directs. Drain noodles and rinse with cold running water to stop cooking; drain again. Layer noodles between sheets of waxed paper. Meanwhile, preheat oven to 450 degrees F. In large bowl, toss butternut squash chunks with 1 tablespoon olive oil and 1/2 teaspoon salt. Place squash on 15 1/2" by 10 1/2" jelly-roll pan or large cookie sheet. Roast squash 30 minutes or until fork-tender, stirring halfway through cooking. Remove from oven and, with fork or potato masher, mash squash until almost smooth; set aside. Turn oven control to 375 degrees F. Meanwhile, in 5-quart Dutch oven or saucepot, heat remaining 1 tablespoon olive oil over medium heat until hot. Add onion and 1/4 teaspoon salt, and cook about 25 minutes or until golden, stirring often. Add Swiss chard and cook until wilted and liquid evaporates, about 7 minutes. Remove Dutch oven from heat; set aside. Prepare White Sauce: In 3-quart saucepan, melt margarine or butter over medium heat. With wire whisk, stir in flour, pepper, salt, nutmeg, and thyme, and cook 1 minute, stirring constantly. Gradually whisk in milk and cook over medium-high heat, stirring frequently, until sauce boils and thickens slightly. Boil 1 minute, stirring. Whisk in all but 2 tablespoons Parmesan cheese. Remove saucepan from heat. In 13" by 9" glass baking dish, evenly spoon about 1/2 cup white sauce to cover bottom of dish. Arrange 4 lasagna noodles over sauce, overlapping to fit. Evenly spread all Swiss chard mixture over noodles and top with about 1 cup white sauce. Arrange 4 lasagna noodles on top, then about 1 cup white sauce and all butternut squash. Top with remaining lasagna noodles and remaining white sauce. Sprinkle with reserved 2 tablespoons Parmesan cheese. Cover lasagna with foil and bake 30 minutes; remove foil and bake 10 minutes longer or until hot and bubbly. Let lasagna stand 10 minutes for easier serving. (Per serving: Calories-315, Fat-9g, Carbohydrates-47g, Protein-13g, and Cholesterol-10mg).
From HomeArts.com, http://homearts.com/dynamo/main.jhtml?/a8pasr26.htm

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1 cup flour 1 and a half cup flour
1 cup water 2 tbsp shortening
1 package dry yeast
Topping
1, 16oz can dairy free pizza sauce
1 tomato
1 cup sliced mushrooms
1/2 cup chopped onion spray oil
1/8 cup nutritional yeast.
Garlic,
Oregeno,
Red Pepper flakes
Basil
1 Green Pepper, sliced
1 Red Pepper, Sliced
Broccoli florets
Cauliflower florets
Other veggies or spices as desired

Add the dry yeast to the one cup of water, add shortening and one cup of flour. Gradually add the remaining one and a half cups of flour. Place in a bowl, cover with a damp towel and let rise in a warm place for 30 minutes.. Place on a greased pizza pan (you can use spray oil on it), press down firmly and set aside. Lightly stir fry the veggies in the spray oil. Place pizza sauce on crust, then put veggies. Top with seasonings, sprinkle nutritional yeast flakes. Bake at 425 F for 25 to 30 minutes.
Modified from Meal Master Recipe

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I've given up on two things this summer: dieting and wearing a swimsuit.
Melanie Clark

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Ingredients

1/4 Mango
2 tablespoons Lime juice
1 tablespoon minced fresh Cilantro or 1 teaspoon dried Parsley flakes
1 small fresh Chili Pepper, minced
1/2 tablespoon Olive Oil
1 1/4 pounds Marlin steak, cut into 4 equal pieces

In a bowl, mash mango with a fork. Add lime juice, cilantro or parsley, chili peppers, garlic and oil. Stir briskly with a fork to blend. Marinade the fish in this mixture, covered and refrigerated, for 1 hour. Arrange steaks on an oiled broiling pan and broil 4 inches from heat for 6 to 8 minutes, basting with marinade. Serve hot, garnished with mango and lime slices.
Courtesy the Recipe Box http://www.geocities.com/NapaValley/8645/recipebox.html

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1/2 Chicken, about 1 lb., skinned & all fat cut away
1/2 teaspoon Paprika
1/4 teaspoon freshly ground Black Pepper
1/4 cup Flour, all purpose
1 Egg white
1/4 cup Skim milk
Country rice (see recipe)
Gravy ingredients
1/4 cup dry brown "Roux", see recipe
1 1/2 cup Water
1 cup Onion, chopped
1/2 cup Green Onion, chopped
2 cloves Garlic, minced
1 tablespoon Parsley, finely chopped
1/8 teaspoon Allspice, ground
1/4 teaspoon Thyme
1/8 teaspoon freshly ground Black Pepper

Preheat the oven to 350F. Cut the chicken into pieces. Blend the paprika and pepper with the flour. Beat the egg white with the milk. Dip the chicken into the egg white mixture and then into the seasoned flour. Lay the chicken in a baking pan and bake for 30 minutes, or until golden brown. While the chicken is baking, make the Country Rice.
Make The Fricassee Gravy:
Put the "roux" into a saucepan and blend in the water a little at a time so there are no lumps and the sauce is smooth. Add all remaining ingredients, cover and simmer gently for 15 to 20
minutes. Remove the chicken from the oven and add it to the pot with the Fricassee gravy.
Let all simmer for another 15 minutes, or until the chicken is very tender and easily comes off the bones. To Serve: Spoon the Chicken Fricassee onto plates and accompany with the Country Rice.
From Yum Yum Recipe.com, http://www.yumyum.com/

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No man is lonely eating spaghetti; it requires so much attention.
Christopher Darlington Morley

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12 soft Corn Tortillas
½ cup chopped onions
1, 4 oz. can chopped green, mild Chilies
2 teaspoons minced Garlic
½ teaspoon ground Cumin,
1 teaspoon dried Cilantro
12 oz. silken firm Tofu, drained and mashed
1 teaspoon Cayenne pepper
1 ½ cups diced Tomatoes, drained
½ cup fat free Refried Beans
½ cup fat free shredded Cheddar Cheese
1 ½ cup chunky Salsa

Preheat oven to 350 degrees. Lightly spray a 9" x 13" baking pan with non-stick vegetable spray. In a bowl, combine all ingredients except tortillas, refried beans, salsa and cheese. Heat tortillas in microwave to soften. Spread each tortilla with a thin layer of refried beans and ¼ cup of the mixture, then roll. Place in baking dish seam side down. Pour salsa over enchiladas. Sprinkle with shredded cheese. Cover pan with aluminum foil and bake for 30-35 minutes. Serves 12. (Per serving: Calories-116, Fat-1.3g, Carbohydrates-20g, Protein-7g).
Courtesy Low Fat Recipes, MiningCo.com, http://homecooking.miningco.com/library/sub/msub28.htm

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1 pound ground Turkey
2 slices low-fat Bread, chopped
2 tablespoons grated Onion
1 large Egg white
1 1/2 teaspoons ground Cumin
1 1/4 teaspoons Salt
5 6-inch whole-wheat Pitas
1/2 large Cucumber, peeled and cut into 3/4-inch pieces
1 8-ounce container nonfat plain Yogurt
2 tablespoons chopped fresh Cilantro or 1 teaspoon dried Mint leaves
4 cups thinly sliced Romaine Lettuce

Preheat oven to 425 degrees F. Spray 15 1/2" by 10 1/2" jelly-roll pan with nonstick cooking spray. In large bowl, with hand, mix ground turkey, bread, onion, egg white, cumin, 3/4 teaspoon salt, and 3 tablespoons water. Shape turkey mixture into 25 meatballs. (For easier shaping, use wet hands.) Place meatballs in jelly-roll pan and bake 12 to 15 minutes until cooked through (meatballs will not brown). Cut about 1 inch from top of each pita; reserve cutoff pieces for use another day. Wrap Pitas in foil. After meatballs have baked 5 minutes, warm pitas in oven until meatballs are done. Meanwhile, mix cucumber, yogurt, cilantro or mint, and 1/2 teaspoon salt.To serve, fill Pitas with lettuce and meatballs; top with cucumber sauce. (Per serving: Calories-380, Fat-11g, Carbohydrates-44g, Protein-28g, Cholesterol-46mg).
From HomeArts.com, http://homearts.com/dynamo/main.jhtml?/0196turk.htm

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Eat wisely, but not too well, and talk well, but not too wisely.
Somerset Maugham

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1 pound boneless Lamb leg from shank
1/3 cup Chili sauce
2 tablespoons Teriyaki sauce
1/4 small head red Cabbage
1 small head Romaine Lettuce
1 bunch green Onions
1 large navel Orange
1/4 cup Orange juice
2 tablespoons low-fat Mayonnaise dressing
1 tablespoon Cider Vinegar
1 teaspoon prepared Mustard
1/4 teaspoon cracked Black Pepper
1/8 teaspoon Salt

Trim all fat from lamb. Cut lamb into 12 chunks. In medium bowl, mix lamb, chili sauce, and teriyaki sauce; set aside. Thinly slice cabbage; discard any tough ribs. Cut romaine cross-wise into 1/4-inch-thick slices. Cut green onions into 2-inch pieces. Cut orange in half; cut each half into 3 wedges; cut each wedge crosswise in half. In large bowl, stir orange juice, mayonnaise dressing, vinegar, mustard, pepper, and salt until blended. Add cabbage and lettuce; toss salad slaw well. Preheat broiler if manufacturer directs. On 4 all-metal skewers, alternately thread lamb chunks, green-onion pieces, and orange pieces. Place kabobs on rack in broiling pan. Brush lamb with any chili sauce mixture remaining in bowl. Place pan in broiler at closest position to source of heat; broil kabobs 10 minutes or until lamb is medium-rare or until of desired doneness, turning skewers once. Serve kabobs with salad slaw. (Per serving: Calories-265, Fat-9g, Carbohydrates-20g, Protein-28g, Cholesterol-74mg).
From HomeArts.com, http://homearts.com/dynamo/main.jhtml?/sprilamb.htm

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Low-Fat Chili

Ingredients

1/2 pound ground lean Buffalo or Sirloin
1 cup chopped Onions
1/2 cup chopped Green Peppers (optional)
8 ounce can low-salt Tomato sauce
14 1/2 ounces of very low sodium Beef Broth (canned or dry substitute)
6 ounce can low-salt Tomato paste
2 teaspoons Chili Powder
1/2 teaspoon cumin
Brown Sugar to taste (optional)
2- 15 1/2 ounce cans dark red Kidney Beans (undrained)

Method

Cook beef, onion and green peppers over medium heat until beef is well done and onion and peppers are soft. Strain all and run under hot water until beef loses oily feel when touched. Add remaining ingredients and bring to a boil. Reduce heat and simmer. Adjust seasonings to taste. (Per serving: Calories-105, Fat-3g, and Cholesterol-0).
By Governor Jim Edgar of Illinois, From 1st Traveler's Choice Internet Cookbook. (www.virtualcities.com)

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Sisyphus- Sit, enjoy the sumptious feast of earthly delights
Xena Warrior Princess, Death in Chains

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1 cup brown Rice
2 cups Chicken broth
1 (2-ounce) package sliced blanched Almonds
1/2 cup diced Carrots
1/2 cup diced Celery
1/2 cup diced Green Pepper
1/2 cup sliced green Onion
1 large Tomato, peeled, seeded, and chopped
1 1/2 cups Water
1/4 cup chopped Parsley

Combine brown rice and 2 cups chicken broth in a metal bowl, which fits loosely in a 6-quart Presto pressure cooker. Stir in almonds and vegetables. Place 1 1/2 cups water, cooking rack, and bowl in cooker. Close cover securely. Place pressure regulator on vent pipe. Cook 10 minutes, at 15 pounds pressure, with pressure regulator rocking slowly. Let pressure drop of its own accord. Open cooker and allow rice to steam uncovered 5 minutes. Stir in parsley. Makes 4 servings.

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3 green bell Peppers
3 red bell Peppers
1/4 pound non-fat Cheddar Cheese, grated
3/4 pound non-fat Monterey Jack Cheese, grated
2 cups non-fat Cottage Cheese
1 teaspoon seasoned Salt
1/2 teaspoon white Pepper
2 tablespoons all purpose Flour
2 cups non-fat Sour Cream
2 1/4 cups Egg Substitute
2 cups Salsa

Preheat the oven to 350 degrees F. Grease a 10 1/2 x 14 3/4 x 2 1/3-inch casserole. Seed the peppers and slice lengthwise into 1/4-inch pieces. Layer the pepper slices and the cheese in the casserole until all are used. Process the cottage cheese in a food processor until smooth. Add the seasoned salt, pepper, flour, and sour cream and process for 5 seconds more. Place the cottage cheese mixture in a large bowl. Add the egg substitute and beat until well blended. Pour over the pepper and cheese mixture. Bake for 1 hour, until puffed and golden and set in the center. Remove from the oven and let stand for 10 minutes before serving. Place the salsa in a separate bowl and serve. Serves 16 to 18.
Recipe By : Linda Glick Conway; "Country Inns and Back Roads"

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One should eat to live, not live to eat.
Moliere

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1/4 cup plain dry Bread crumbs
1/4 cup nonfat Milk
Egg substitute equivalent to 1 Egg, or 1 Egg
1/2 pound lean ground Beef (90% lean)
1/2 pound ground skinless Chicken breast
1/4 cup finely chopped green Onions (2 1/2 to 3)
1/4 cup finely chopped Celery
1/2 teaspoon dried Oregano, crumbled
1/4 teaspoon ground Sage
1/4 teaspoon Salt
1/8 teaspoon Pepper
4 medium Potatoes cut into 1-inch chunks
4 medium Carrots cut into 1/2-inch slices
1 medium Onion, cut into 8 wedges
Vegetable oil spray
2 tablespoons Barbecue Sauce

Preheat oven to 350° F. In a medium bowl, combine bread crumbs, milk, and egg substitute. Add beef, chicken, green onions, celery, oregano, sage, salt, and pepper. Mix well. In a shallow baking dish or pan, pat meat mixture into a 7 × 3 × 2-inch loaf. Arrange vegetables around loaf. Spray vegetables with vegetable oil spray. Bake, uncovered, for 1 hour, stirring vegetables once. When meat is almost done and vegetables are almost tender, warm sauce. Pat meat loaf and vegetables with a paper towel to remove any grease. Transfer to a serving plate. Spoon barbecue sauce over meat loaf. Serves 4. (Per serving: Calories-377, Fat-6g, Carbohydrates-48g, Protein-31g, and Cholesterol-64mg).
Courtesy Low Fat Recipes, MiningCo. Com, http://homecooking.miningco.com/library/sub/msub28.htm

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Ingredients

1 1/2 pounds lean boneless Buffalo round steak
Vegetable cooking spray
1 teaspoon Vegetable oil
1/2 teaspoon dried whole Thyme
2 large cloves Garlic, minced
3 cups Burgundy or other dry red Wine
1/4 cup Tomato paste
2 Bay leaves
2 (13 & 3/4 ounce) cans Beef broth, undiluted (for a lower sodium content use Health Valley Fat Free Beef Flavored Broth)
1/2 cup plus 3 tablespoons Water, divided
1 1/2 pounds red Potatoes, quartered
1/2 pound fresh Mushrooms, quartered
6 medium Carrots, scraped and cut into 1-inch pieces
2 small Onions, quartered
3 tablespoons Cornstarch
1/4 cup chopped fresh Parsley
1/2 teaspoon Salt
1/4 teaspoon Pepper

Method

Coat a large Dutch oven with cooking spray. Add the rest of the ingredients and stir. Cook in preheated 250 degree oven for 6 hours. Serves 8. (Per serving: Calories-333; Fat-3g, Cholesterol- 72mg, Carbohydrate-32g, Protein-3g).
From Cyberdiet.com, http://www.cyberdiet.com/cgi-bin/uncgi/ddf

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Old people shouldn't eat health foods. They need all the preservatives they can get.
Robert Orben

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1 sliced small onion
1 tablespoon Fleischmann's margarine
1/2 cup lean cooked ham, cut in small pieces
1 small diced zucchini
salt and pepper

Cook the onion in margarine for about 3 minutes. Add the ham, zucchini, salt and pepper, and stir-fry over medium- high heat for about 10 minutes until the ham is lightly browned and the zucchini is crisp-tender. 1 serving. (Per serving: Calories-135, Fat-5g, Carbohydrates-5g, Protein-17g, and Cholesterol-36mg).
Courtesy Steve Barrick, http://www.barricksinsurance.com/411.html

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1 cup Bell Peppers -- chopped,
1 1/4 cup Onions -- chopped,
2, cloves, Garlic -- minced,
1/2 teaspoon Olive Oil,
30 ounces dark red Kidney Beans, canned -- undrained,
28 ounces crushed Tomatoes,
3 cup Turkey light meat, skinless -- cooked and cubed,
2 tablespoons Chili powder,
1 teaspoon Cilantro,
1 teaspoon crushed Red Pepper,
1 teaspoon Salt,
1/2, teaspoon Black Pepper,

In a 3-quart saucepan over medium heat cook bell peppers, onions, garlic in oil until tender. Add beans, tomatoes, water, turkey, chili powder, cilantro, red pepper flakes, salt, and black pepper. Increase heat to high and bring mixture to a boil; reduce heat to low and simmer mixture, uncovered for 25 minutes. Makes 6 servings. (Per serving: Calories-320, Fat-3g, Carbohydrates-41g, Protein-31g, Cholesterol-48mg).
Courtesy Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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More people will die from hit-or-miss eating than from hit-and-run driving.
Duncan Hines

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1-1/2 pounds Beef Sirloin Steak, Top Round, Flank or Brisket
Marinade
1/2 cup Soy Sauce
1/4 cup Water
2 tablespoons Lemon Juice
2 tablespoons Honey
1 teaspoon Instant Minced Onion
1/4 teaspoon Garlic Powder

Combine marinade ingredients in a non-metal pan. Add beef and turn to coat. Marinate beef for 24 to 48 hours in refrigerator. Broil beef to desired doneness (do not overcook; best served medium rare)
To serve slice beef across the grain into thin slices. Sprinkle with sesame seeds.
Serves four to six.
Recipe from Senator Craig of Idaho, On 1st Traveler's Choice Internet Cookbook. (www.virtualcities.com)

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1 tablespoon Olive Oil
1 pound skinless boneless Chicken breast, cut into 1-inch pieces
1 1/2 -cups chopped Onions
2 cloves minced Garlic
1 tablespoon Curry powder
1 tablespoon ground Cumin
1 Cinnamon stick
2 cups 1/2-inch pieces peeled sweet Potatoes
2 cups 1/2-inch pieces peeled Parsnips
2 cups 1/2-inch pieces peeled Turnips
1 cup 1/2-inch pieces peeled Rutabaga
2 cups fat-free Chicken broth
1/4 cup Currants
1cup drained, canned, diced Tomato
Chopped fresh cilantro
French-Style Couscous (below)

Heat oil in large pot over medium-high heat. Sprinkle chicken with salt & pepper. Add chicken pieces to pot and sauté until light golden but not cooked through. Transfer chicken to bowl. Lower heat to medium. Add onion to pot and sauté until golden, about 4 minutes. Add garlic and stir 1 minute. Add curry powder, cumnin and cinnamon stick, and stir 30 seconds. Add sweetpotatos, parsnips, turnips, rutabaga, broth and currants. Cover and cook on low until vegetables are tender, about 20-30 minutes, Add tomatoes and chicken with accumulated juices to pot. Simmer until chicken is cooked through and flavors blend, about 5 minutes. Serve over hot couscous and sprinkle with chopped cilantro. (Per serving: Calories-366, Fat-6g, Carbohydrates-55g, Protein-24g, Cholesterol-64mg).
Courtesy Steve Barrick, http://www.barricksinsurance.com/3066.html

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Lila- Where is this special place of yours anyway? I'm getting hungry. Hope (as Gabrielle): You're not the only one. It's just off to the left. Good, I hope you brought enough food. Hope (as Gabrielle): It's plenty.
Xena Warrior Princess, A Family Affair

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1 cup chopped unsweetened Dates
1 1/2 teaspoons Baking Soda
1 2/3 cups boiling Water
1/2 cup Margarine
1/2 cup Sugar
2 Eggs
1 3/4 cups all-purpose Flour
1/2 teaspoon Baking Soda
1 teaspoon Baking Powder
1/2 teaspoon Salt
3 tablespoons mini semisweet Chocolate chips
3 tablespoons finely chopped Walnuts

Combine dates and 1 1/2 teaspoons soda in small pan. Pour boiling water over dates; stir to blend. Let stand 30 minutes. Cream margarine and sugar. Add eggs and beat well. Combine flour, soda, baking powder, and salt. Alternately add dry ingredients and date mixture to creamed mixture beginning and ending with dry ingredients. Batter will be thin.
Pour into oiled and floured 9 x 13-inch baking pan. Sprinkle chocolate chips and walnuts over batter. Bake at 350 degrees for 25 to 30 minutes or until cake tests done. Cool. Cut into 28 pieces (4 across and 7 down). Makes 28. (Per serving: Calories-102, Fat-6g, Protein-2, and Cholesterol-12).
Courtesy of Sneacker, http://members.aol.com/Sneacker/index68.html

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2/3 cup Sugar
½ teaspoon Cinnamon
½ teaspoon ground Ginger
½ teaspoon ground Nutmeg
Pinch of ground Cloves
1-½ cups canned Pumpkin 1-½ cups evaporated skim milk
½ teaspoon grated Orange rind
3 egg Whites slightly beaten
1 teaspoon Vanilla extract
½ cup Orange juice
9" lowfat Pie shell unbaked (graham cracker is a good option)

Preheat oven to 450° F. In a large bowl, combine sugar, cinnamon, ginger, nutmeg and cloves Add pumpkin and stir well Add vanilla, evaporated milk, orange rind and egg whites Beat with an electric mixer until smooth Fold in orange juice Pour into unbaked pie shell bake on 450° F for 10 minutes Reduce heat to 325° and bake for 45 minutes or until knife inserted comes out clean Makes eight servings.
Courtesy Low Fat Cooking, MiningCo.com

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Fruitcake - that pretty much describes anybody who eats one, doesn't it?
Melanie Clark

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1 cup all purpose Flour
1 cup Augar
1 teaspoon Baking Soda
1 Egg, lightly beaten
1/2 teaspoon Vanilla extract
1/2 cup Walnuts, finely ground
10 ounces unsweetened crushed Pineapple, with juice
2 cups lowfat Vanilla yogurt

Preheat oven to 350°F. Mix together flour, sugar and baking soda in a large mixing bowl. Add egg, vanilla, walnuts and pineapple. Beat with an electric mixer until thoroughly combined. Pour into a buttered and floured 9 inch baking pan. Bake 30 minutes or until a tester comes out clean when inserted in center. Serve cake with a dollop of yogurt. Serves 8. (Per serving: Calories-276, Fat-6.3g, Protein 6.4g, Carbohydrates 50.5g, Cholesterol 29mg).
Recipe from My-Menu.com, http://www.mymenus.com/cgi-bin/webfilter?06jpd4

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Crust
2 cup Wheat-nugget cereal or Grape nuts cereal
1/3 cup Apple juice concentrate, thawed
Filling
2 pound Firm Tofu
1 teaspoon Vanilla
1/2 if Watkins
3/4 c Honey
1/4 teaspoon Cinnamon (optional)
Topping
1 1/2 c Sliced fruit of you choice

Crust:
Place cereal or granola in a food processor with a metal blade. Process until coarsely ground. Place ground cereal in a bowl; add apple juice concentrate and mix well. Press into a 9-inch pie plate. Set aside
Filling:
In a large bowl, mash together tofu and honey. Add vanilla and cinnamon, if desired. With electric mixer, beat mixture until fluffy. Spoon into crust and smooth out the top. Cover loosely with plastic wrap and refrigerate until serving time. (The longer the cheesecake chills, the firmer it will be and the richer it will taste.)
Topping
Just before serving, arrange fruit over the top of the cheesecake. Makes 8 servings.
From Cheshire's Crafts & Cuisine http://www.cheshcat.com

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Food of the same color have the same number of calories. Examples are spinach and pistachio ice cream, mushrooms and white chocolate. Chocolate is a universal color and may be substituted for any other
Webbed by Peter Meindertsma

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1 package (14 ounces) fat free Marble Loaf Cake
1 cup Light N' Lively 1% Lowfat Cottage Cheese with added Calcium
1 cup cold skim Milk
1 square Baker's Semi-Sweet Baking Chocolate, chopped
1 package (4 serving size) Jell-O Chocolate Flavor Fat Free Instant Reduced Calorie Pudding and Pie Filling
1/2 cup thawed Cool Whip Fat Free Whipped Topping

Cut loaf cake in half; reserve one half for another use. Cut remaining cake half into 8 slices; cut each cake slice in half. Line bottom and sides of 9-inch pie plate with cake slices; set aside. Place cottage cheese, milk and chocolate in blender container; cover. Blend on high speed until smooth. Add pudding mix and whipped topping; cover. Blend on low speed 1 minute, stirring once. Pour into prepared pie plate. Refrigerate 3 hours or until set. Store leftover pie in refrigerator.
From Kraftfoods.com

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1 1/2 cups skim Milk
1 Egg, beaten
1 tablespoon Sugar
Dash Salt
3 tablespoons quick-cooking Tapioca
1/2 cup Orange juice
1/2 teaspoon Vanilla
1/2 cup diced fresh Orange

Combine milk, egg, sugar, salt, and tapioca in saucepan. Cook on medium heat, stirring constantly, until mixture boils. Remove from heat. Add orange juice slowly, stirring constantly. Return to heat, stirring until mixture boils. Remove from heat. Let cool, stirring occasionally. Mix in vanilla and diced oranges. Chill before serving.Variation: 1/2 cup unsweetened peaches, drained and diced, may be used in place or oranges. Makes 6 servings. (Per serving: Calories-114, Fat-2, Carbohydrates-18, Protein-6).
Courtesy Sneaker's Recipe Page, http://members.aol.com/Sneacker/index.html

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Guard - He wanted your head by nightfall. It's gonna be the centerpiece on his dinner table. Salmoneus:Wouldn't he like a nice bunch of flowers instead? Orchids are lovely this time of year, and I'd look terrible with an apple in my mouth.
Xena Warrior Princess: The Greater Good

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2 cups blueberries, thawed if frozen
2 Tbs. lemon juice
2 Tbs. instant tapioca
1/2 tsp. salt
1-1/4 cups Sugar
3/4 cup all purpose Flour
3/4 teaspoon Baking Powder
1 Egg, beaten lightly
2 teaspoon unsalted Butter, melted

Preheat oven to 350°F. Combine first 4 ingredients and 1/2 cup sugar in a 9 inch baking dish. Set aside 5 minutes. Combine remaining sugar, flour and baking powder in a food processor or bowl and mix thoroughly. Add beaten egg and process until mixture resembles coarse meal. Sprinkle flour mixture over blueberries. Drizzle with melted butter. Bake 40 minutes or until top is golden brown and mixture is bubbly. Serves 8. (Per serving: Calories-248, Fat-2.9g, Carbohydrates-52.7, Protein-2.5g, Cholesteral-34mg).
From My-Menu .com

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Lemon Chiffon Pie

1 tablespoon Margarine
3 tablespoons Sugar
3/4 cup Graham wafer crumbs
1/2 teaspoon Lemon peel, grated
1/4 teaspoon Cinnamon
1/8 teaspoon Salt
1/4 teaspoon Nutmeg
1/4 cup Lemon juice
1/8 teaspoon Allspice
1/2 cup Sweetener equiv. to sugar
1 package Unflavored gelatin
1/3 cup Powdered skim milk
1/2 cup Water
1/3 cup Ice water
2 Eggs, separated
1 tablespoon Lemon juice

Melt margarine in a pie plate at high for 30-45 sec. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling. In a large measure, sprinkle gelatin on 1/2 c water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 c lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 min. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened. Beat egg whites, powdered milk, ice water and 1 tb lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving. Serves 8. (Per serving: Calories-115, Fat-5g, Protein-4g, Carbohydrates-15g).
Source: More Choice, The Canadian Diabetes Microwave Cookbook by Catha McMaster & Charlotte Empringham 1991

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There is something in the red of a raspberry pie that looks as good to a man as the red in a sheep looks to a wolf.
E.W. Howe

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1 cup Cran-raspberry juice
1 1/2 cup Water
1 1/2 cup Sugar
1 tablespoon fresh Lemon Zest

Combine sugar and water in a sauce pan and cook on medium high heat until sugar dissolves. Add lemon zest. Bring to the boil and let cook 2 to 3 minutes. Place juice in a bowl and then pour in sugar syrup. Set bowl in an ice bath and stir to chill. The mixture should be very cold. Pour mixture into ice cream make or a frozen canister. Follow the manufacturers recommendations if using an ice cream maker or stir every 15 minutes or until the mixture turns into a firm slush. Cover with plastic wrap and allow to firm up for 2 or 3 hours.
Serving Suggestions
This sorbet is very refreshing and can be made ahead, you may have to "warm" it up a little bit under hot water or in the microwave a little if it gets too hard. It is wonderful by itself or served in a parfait, with a fruit salad, or in a punch.
From Light Living.com, http://www.lightliving.com/drarchive.html

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1 cup chopped Pineapple
1/4 cup Apple juice
2 Kiwi fruits
1 cup small Strawberries
1/4 cup nonfat plain Yogurt
1 cup Melon Balls
2 small Bananas
1 cup Blackberries
1 tablespoon orange Juice

For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or until cool. Transfer the pineapple mixture to a blender or food processor. Add the yogurt and blend or process until smooth. If desired, cover and chill in the refrigerator before serving. Cut juice, then gently toss until coated. Peel and cut the kiwi into 1/2-inch thick slices. Then cut each slice into quarters. For the kabobs, thread the bananas, kiwi, strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip. Makes 4 servings bananas into 1/2-inch thick slices and place in a small bowl. Drizzle with the orange , with 123 calories and 0.8 grams of fat per serving.
From Truman Info Guide, http://www.trumaninfoguide.com/TrumanTables/LowFat/fp.html

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She was so wild that when she made French toast her tongue got caught in the toaster.
Rodney Dangerfield

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Crust:
2 cup low-fat Graham cracker crumbs-
1/4 cup fat-free Promise Ultra Margarine, melted
3 tablespoons granulated Sugar-
Filling:
16-ozs-fat-free Cream Cheese, softened
3/4 cup granulated Sugar
1/2 cup Cool Whip(r) Free, thawed
1/4 cup fat-free plain Yogurt
1/4 cup fat-free Sour Cream
2 teaspoons Ginger
1 teaspoon pure Vanilla extract
1/2 teaspoon Lemon juice, bottled
1 envelope unflavored Gelatin
1 tablespoon Water
1/2 cup Gingersnap Cookies, crushed

To prepare crust, combine crumbs, margarine, and sugar in a mixing bowl. Press mixture firmly in a 8" pie pan. Chill one hour, or until firm. To prepare filling, combine cream cheese, sugar, whipped topping, yogurt, sour cream, ginger, vanilla extract, and lemon juice. Mix until smooth. In a small bowl, combine gelatin and water. Mix until gelatin is dissolved. Fold gelatin mixture and cookie crumbs into cream cheese mixture. Pour batter into a prepared 8" pie crust. Cover and refrigerate for two hours, or until set. Cut into wedges and serve. Serves 8. (Per serving: Calories-242, Fat-1g, Carbohydrates-46g, Protein-10g, Cholesteral-12mg).
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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1/2 pound shelled Pistachio Nuts
3 tablespoons Sugar
3/4 teaspoon ground Cinnamon
1 1/2 tablespoons Rose Water
1/2 pound Filo Dough
1/2 cup low-calorie Margarine, melted
Rose Water Syrup
Whole Cloves, optional

Combine pistachio nuts, sugar, cinnamon and rose water in small bowl. Using half of filo sheets (cover remaining with plastic wrap to prevent from drying out), place 3 sheets in bottom of lightly greased 13x9" baking sheet. Brush with some of margarine. Sprinkle evenly with nut mixture. Place remaining sheets over nut filling, brushing after every third sheet and top sheet. Cut baklava at 1-1/2" intervals diagonally to form pattern of about 35 diamond shapes. Bake at 400'F. 25 minutes or until golden. Place on wire rack to cool. Drizzle Rose Water Syrup evenly over top and allow to soak several hours. Stud each diamond-shape with whole clove. Makes 35 portions. (Per serving: Calories-85, Fat-5 gm, Carbohydrate-9 gm, Protein-2 gm,Cholesterol-0).
From Yum Yum Recipe Com.

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The proof of the pudding is the eating.
Miguel de Cervantes, 1547-1616, Don Quixote

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Filling
1 package Sugar free Chocolate Pudding
2 Bananas
2 1/4 cup skim Milk
Crust
6 tablespoons low fat Peanut butter
1 tablespoons Honey
2 cup Rice Crispies
Topping
1 Light Cool Whip

Mix peanut butter with honey. Then mix in rice crispies. Press in pie plate with metal spoon,build up edge. Slice banana over crust. Then mix pudding with milk and spread over bananas. Top with Cool Whip. Use Sugar free instant chocolate pudding mix.

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20 ounces frozen Raspberries
1/4 cup Water--white Wine or Grand Marnier
1/3 cup Cornstarch
1/2 cup granulated Sugar
1/2 cup canned evaporated skimmed Milk
2 teaspoons Vanilla extract
1/4 teaspoon Almond extract
40 ounces canned Cling Peaches -- sliced
15 ounces Pie Dough -- cut into 3-inch-- circles

Preheat oven to 375°. In large bowl, place frozen raspberries. In medium bowl, combine water, cornstarch, sugar, milk, vanilla and almond extracts. Pour over frozen raspberries; let stand 15 minutes, or until raspberries are almost defrosted. Spread mixture in a 13- by 9-inch baking pan. Cover with peach slices and dough circles. Bake for 50 minutes. Allow to cool 1/2 hour. To serve, with large spoon, lift and invert each serving onto a plate, so that crust is on bottom. Makes 15. (Per serving: Calories-209, Fat-7 gm, Carbohydrate 34 gm, Protein-3 gm, Cholesterol-16 mg).
Recipe From: Lose Weight & Stay Fit, Woman's Day V7#5

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Gabrielle- Is this nutbread? Ah, yum. I haven't had this since I was home. Icas: Help yourself. I'm not hungry. Gab: Oh no I couldn't. Well if you're sure.... you don't know what your missing...
Xena Warrior Princess: Altered States

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2 cups all-purpose Flour
1 tablespoon Baking Powder
1/4 teaspoon Salt
1 teaspoon Cinnamon
3 packets Sugar Substitute
1 Egg
3 tablespoons Corn Oil
1/2 cup Skim Milk
1 cup unsweetened Applesauce
1/2 cup Raisins, washed and drained

Preheat oven to 400 degrees. Prepare muffin tins with vegetable pan spray or grease lightly. Combine dry ingredients in mixing bowl and mix thoroughly.Beat egg and whip in oil, milk, and applesauce. Add to dry ingredients and mix until flour is moistened. Stir in raisins. Fill muffin tins 2/3 full. Bake for 25 minutes. Remove from tin immediately. Yield: 12 (Per serving: Calories-157, Fat-4 gm, Cholesterol-26 gm, Protein-4 gm).
Courtesy of Sneaker's Recipe Page, http://members.aol.com/Sneacker/index.html

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1 tablespoon Fleischmann's Margarine
2 tablespoons Flour
3/4 cup Sugar
2 Eggs, separated
1/4 cup Lemon juice
1 cup 1percent low fat Milk

Cream margarine with flour. Add sugar, well-beaten egg yolks, lemon juice, and milk. Fold in the stiffly beaten egg whites. Pour into 4 custard cups and set in a baking dish with 1-inch hot water. Set oven to 350° and cook 35 minutes. The pudding is cakelike on top and custard beneath. Serves 4. (Per Serving: Calories-232, Fat-3 gm, Cholesterol-109 mg, Protein-6 gm, Carbohydrates-45 gm).
Courtesy of Jim Barrick's Non-Alcoholic Recipe Page, http://www.barricksinsurance.com/312.html

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Hospitality is a little fire, a little food, and an immense quiet.
Ralph Waldo Emerson

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1 envelope unflavored Gelatin
1/4 cup Orange juice or Water
2 cups cooked Rice
12 ounces evaporated skim Milk
1/2 cup granulated Sugar
1/2 cup dried Cranberries, softened in water for 30 minutes
1 teaspoon Vanilla extract
1 cup reduced-calorie Nondairy Whipped Topping, thawed
Ground nutmeg, optional

In small saucepan, sprinkle gelatin over juice; let stand 1 minute. Over low heat, stir about 2 minutes, until gelatin dissolves.In medium saucepan, over medium heat, bring rice, milk, sugar and cranberries to a boil; remove from heat. Stir in gelatin mixture and vanilla; cool 10 minutes. Fold in whipped topping. Chill at least 1 hour. Just before serving, sprinkle with nutmeg. Serves 8. (Per serving: Calories-202, Fat-1g, Carbohydrates-41g, Protein-6g, Cholesterol-2mg).
Exported from MasterCook

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3/4 cups Amaretti cookie crumbs
3/4 cups Graham cracker crumbs
1 tablespoon granulated Sugar
1/4 cup Prune puree
1 quart nonfat Vanilla ice cream -- slightly softened--or frozen Yogurt
1/2 cup drained Maraschino cherries -- halved
1/4 cup grated or coarsely chopped semisweet Chocolate

Preheat oven to 350°F. In a bowl, mix amaretti crumbs, graham cracker crumbs and sugar. With pastry blender, cut in prune puree to blend thoroughly Spread in an even layer on baking sheet. Bake in center of oven 10 minutes, stirring once after 5 minutes; cool. Place fluted paper or foil liners in twelve 2 3/4-inch (1/3-cup capacity) muffin tin cups. Spoon 1 tablespoon crumb mixture into each cup. In large bowl, mix cherries and chocolate into softened ice cream; spoon into muffin cups, dividing equally. Top with remaining crumb mixture, dividing equally and patting down lightly. Cover and freeze at least 2 hours. Remove from freezer 5 minutes before serving. Note: Tortoni can be prepared ahead and stored in freezer up to 2 weeks. Serves 6. (Per serving: Calories-200, Fat-4 gm, Carbohydrate-38 gm, Protein-5 gm, Cholesteral-0).
From Master Cook, Recipe By Womans Day Low-Fat Meals, Summer 97

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Any healthy man can go without food for two days - but not without poetry.
Charles Baudelaire:

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2 cups skim Milk
1/4 cup unsweetened Cocoa powder
3 packets Sweet One granulated Sugar substitute
1 teaspoon Chocolate extract
1/4 cup granulated Sugar
2 cup Cornstarch
2 large Eggs, slightly beaten

In a medium saucepan, whisk together skim milk, sugar, cocoa powder, cornstarch and Sweet One®. Whisking constantly, cook 6-8 minutes, until mixture boils and thickens. Remove saucepan from heat. Stir 1/4 cup milk mixture into beaten eggs, stirring constantly to avoid curdling. Pour egg mixture back into saucepan and stir in extract. Cook, stirring constantly over low heat 2-3 minutes or until custard thickens. Do not let custard come to a boil. Pour custard into individual dessert cups or a serving bowl and cover with plastic wrap. Refrigerate for at least two hours before serving. Makes 8 servings.
From Calorie Control Counsel Recipes, http://www.caloriecontrol.org/choccustard.html

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21 ounces cherry pie filling
21 ounces peach pie filling
1/3 cup granulated sugar
1 teaspoon cinnamon
7 1/2 ounces refrigerated biscuits
2 tablespoons reduced fat margarine -- melted

Preheat oven to 400. Prepare a 13 x 9" pan with cooking spray. In a mixing bowl, combine fillings together. Then, spread into prepared pan. In a small bowl, combine sugar and cinnamon together. Separate each biscuit into two sections. Dip each section in margarine, then in cinnamon-sugar mixture. Arrange on top of fillings. Bake for 20 minutes or until golden brown. Serve warm. Makes 10 servings. (Calories-202, Fat-2g, Carbohydrates-47g, Protein-3g, Cholesterol-0mg).
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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So down we sit, though not till each had cast
Pleased looks around the delicate repast--
Rich cream, and snow-white eggs fresh from the nest,
With amber honey from the mountain's breast;
Strawberries from lane or woodland, offering wild
Of children's industry, in hillocks piled;
Cakes for the nonce, and butter fit to lie
Upon a lordly dish; frank hospitality
Where simple art with bounteous nature vied,
And cottage comfort shuned not seemly pride.
Chapman's Homer, The Oddessy

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Ingredients

2 cups canned Pumpkin
4 cups nonfat Milk
4 tablespoons Cornstarch
1/2 cup Apple juice concentrate
2 ounces Amaretto liquor or Amaretto flavored syrup
2 tablespoons Honey
2 teaspoons vanilla extract
6 egg Whites beaten to stiff peaks

Method

Combine all ingredients except egg whites in a kitchen mixer and blend thoroughly. Fold in beaten egg whites. Lightly spray eight 8-ounce custard cups with vegetable oil. Fill custard cups 3/4 full. Bake in a preheated 400 degree oven for 15 minutes until souffle tops form. Serve immediately. May be served with the following simple sauce.

Ingredients

1 cup nonfat Yogurt
1 tablespoon Honey
1 tablespoon Almond extract or Amaretto
1 teaspoon Vanilla extract

Method

Mix ingredients together. This sauce tastes best when left on the tart side. Serves 8.
(Per serving Calories 155; Fat 0.5 gms; Saturated Fat 0.2 gms; Cholesterol 2.2 mg; Sodium 110 mg; Carbohydrate 27.6 gms; Fiber 0.7 gm; Sugar 22 gms; Protein 7.4 gms. This recipe is 3% fat.
(Sauce per serving: Calories-33, Fat-0g).
From Cyberdiet.com, http://www.cyberdiet.com/cgi-bin/uncgi/ddf

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1/2 cup boiling Water
1/2 cup unsweetened Cocoa powder
1 1/4 cups all-purpose Flour
3/4 cup firmly packed Brown Sugar
3/4 cup granulated Sugar
1 teaspoon Baking Powder
1/4 teaspoon Salt
4 Egg whites, lightly beaten
1/3 cup Canola oil
1 1/2 teaspoons Vanilla
1/2 cup chopped Walnuts

Preheat oven to 350°. Spray a 13 x 9-inch non-stick baking pan with cooking oil spray. Combine boiling water and cocoa in a large bowl. Mix until completely dissolved. Add flour, eggs, sugars, baking powder, salt, oil and vanilla; mix well. Mix in chopped walnuts. Pour mixture into prepared pan; bake 25 minutes or until brownies are done. Cool in pan on wire rack; cut into squares. Makes 25 servings. (Per serving: Calories-203, Fat-8 gm, Carbohydrate-30gm, Protein-3 gm, Cholesterol-0mg).
Courtesy of Jim Barrick's Alcohol Free Recipes, http://www.barricksinsurance.com/331.html

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Gabrielle- I don't need food if you don't.
Xena Warrior Princess: Beware of Greeks Bearing Gifts

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13 ounces Angel Food Cake -- cut into 1" cubes
10 ounces frozen Strawberries -- reserve syrup
3 ounces Strawberry gelatin powder
1 cup boiling Water
2 1/2 c Cool Whip(r) Free -- thawed
2 1/2 tablespoons Powdered Sugar
1 teaspoon pure Vanilla extract
4 pieces fresh Strawberries -- sliced

In a small bowl, combine gelatin powder and boiling water. Stir until gelatin has completely dissolved. Add enough water to strawberry syrup to equal one cup. Stir into gelatin mixture. Refrigerate until gelatin is slightly thickened. Beat gelatin until foamy. Fold in one cup whipped topping and frozen strawberries. Alternate layers of cake cubes and strawberry mixture in 10" tube pan. Press lightly. Cover and refrigerate overnight. Unmold cake onto serving platter. Beat remaining whipped topping, powdered sugar, and vanilla extract until stiff peaks form. Frost sides and top of cake. Refrigerate until ready to serve. Makes 16 servings. (Per serving: Calories-131, Fat-1g, Carbohydrates-30g, Protein-2g, Cholesterol-0mg). Serving Ideas: Garnish with fresh strawberries.
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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Vegetable oil spray
1/4 cup firmly packed Brown Sugar
1 tablespoon acceptable Margarine, melted
2 tablespoons All-purpose Flour
2 cups All-purpose Flour
1/3 cup Sugar
2 teaspoons Baking Powder
1/2 teaspoon Salt
1/2 cup skim Milk
1/2 cup Orange juice
1/3 cup acceptable Vegetable oil
1 Egg
1 teaspoon Vanilla
2 teaspoons grated Orange rind

Preheat oven to 375° F. Lightly spray an 8-x-8-inch baking pan with vegetable oil spray. In a small bowl, combine brown sugar, margarine, and 2 tablespoons flour to form crumb topping. Set aside. Sift remaining dry ingredients together in a bowl. In another bowl, combine remaining ingredients. Stir to mix well. Set aside. Make a well in the dry-ingredients mixture. Add liquid mixture and stir just to mix well. Do not overbeat. Spread mixture into prepared baking pan. Sprinkle topping ingredients evenly over batter. Bake 30 to 35 minutes. (Per serving: Calories-253, Fat-10g, Carbohydrates-36g, Protein-4g, Cholesterol-31mg).
Courtesy Low Fat Recipes, MiningCo.com., http://homecooking.miningco.com/library/sub/msub28.htm

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Baked apples are at the core of modern thinking.
Naomi Kobuko

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Mango Brûlée with Pine Nuts

2 cups cubed fresh mango, papaya, or peaches (about 3 mangoes, 2 medium papayas, or 4 medium peaches)
2/3 cup nonfat or low-fat sour cream
2 tablespoons pine nuts
2 tablespoons brown sugar

Preheat broiler. Place fruit in the bottom of a 9-inch pie pan. Stir sour cream and dollop over fruit. Use the back of a spoon to spread sour cream evenly. Sprinkle with pine nuts and brown sugar. Broil 4 to 6 inches from the heat for 1 to 2 minutes, or until sugar melts and pine nuts toast (watch nuts closely to avoid burning). Serve immediately. For 4. (Per Serving: Calories-128, Fat-3g, Carbohydrates-25, Protein-4g, and Chloesteral-1mg).
Courtesy Low Fat Cooking, MiningCo., http://homecooking.miningco.com/library/sub/msub28.htm

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1 Envelope unflavored Gelatin
1 cup Water
1 tablespoon + 1 teaspoon unsweetened Cocoa
1 c part skim Ricotta Cheese
2 tablespoons + 2 teaspoons Chocolate Syrup
1/2 cup thawed frozen Dairy Whipped-topping
1/2 oz Dark Chocolate, grated

In a small saucepan, sprinkle gelatin over water; let stand a few minutes to soften. Set over low heat, cook stirring constantly until dissolved. Remove from heat. Add cocoa; stir until dissolved. In a food processor, combine gelatin mixture, ricotta cheese, and chocolate syrup, and puree 30 seconds, until smooth. Pour chocolate mixture into 4 individual dessert dishes, cover and refrigerate 1 hour, or until set. Top each serving with tablespoons whipped topping, sprinkle evenly with grated
chocolate. Makes 4 servings.
Courtesy Low Fat Recipes, MiningCo.com

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I consider the discovery of a dish which sustains our appetite and prolongs our pleasures as a far more interesting event than the discovery of a star.
Henrion de Pensey

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18 1/4 ounces reduced fat Yellow Cake mix
1/3 cup Water
2 tablespoons Olive Oil
1 teaspoon pure Vanilla extract
8 ounces light Cream Cheese, softened
2 whole Eggs
2 cups frozen Blueberries, thawed
1/4 cup Walnuts, chopped

Preheat oven to 350. Prepare a 12-cup tube pan or ten miniature loaf pans with cooking spray and flour; set aside. In a mixing bowl, combine cake mix, water, oil, vanilla extract, cream cheese, and eggs. Fold in blueberries and walnuts. Pour into prepared pan. Bake for 40 minutes. Makes 12 servings. (Per serving: Calories-263, Fat-9g, Carbohydrates-41g, Protein-4g, Cholesterol-48mg).
Courtesy of Anita's Tried & True Recipes - http://anitas.recipes.vertex.com

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2 pounds Plums, sliced
2 tablespoons Lemon juice
1/4 cup Sugar
1/2 teaspoon Cinnamon
Nonstick Cooking spray
1/2 cup old fashioned Oatmeal
2 tablespoons All Purpose Flour
2 tablespoons Brown Sugar
2 tablespoons unsalted low fat Butter, chilled and cut into small pieces
2 cups nonfat Vanilla frozen Yogurt

Preheat oven to 350°F. Combine plums, lemon juice, sugar, and half the cinnamon in a large mixing bowl. Mix thoroughly. Transfer to an 8 inch square baking dish coated with nonstick cooking spray. Set aside. Combine oats, remaining cinnamon, flour and sugar in another bowl. Mix thoroughly in a bowl or food processor. Add butter and cut in until mixture resembles coarse meal. Sprinkle over plum mixture. Bake 40 minutes until top is lightly browned. Serve with frozen yogurt. Serves 8. (Per serving: Calories 193, Fat 3.9g, 17% Calories from Fat, Cholesterol 8mg, Protein 4.0g, Carbohydrates 39.0g, Fiber 2.9g, Sodium 32mg.).
From My Menus.com, http://www.mymenus.com/

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Gabrielle- Look! Cherries! I love cherries.
Xena Warrior Princess: Comedy of Eros

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Ingredients

2 cups red Rine, Pinot Noir or Zinfandel best but any is fine
3/4 cup Apple juice
3/4 cup white Sugar
1 teaspoon Vanilla extract
1/4-tsp Fennel seeds
1 Cinnamon stick or ½ tsp. powdered Cinnamon
½ cup water 3-4 firm but ripe Bosc or Anjou Pears

Bring all but pears to a boil in a pan large enough to fit the peeled, cored and halved pears face down and covered with juice. Prepare pears after mixture is beginning to boil, then add pears and turn to gentle simmer. You'll need to turn pears a couple of times during the cooking time so you'll need a couple of large spoons or tongs handy. Once pears are tender, approximately 30 minutes depending on the size and ripeness turn over again and let them cool in the poaching liquid. Delicious served with dollop of the Coeur a la creme or cinnamon yogurt sauce.
From Cyber Diet.com, http://www.cyberdiet.com/

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1 medium-small unpeeled firm ripe Banana
1 teaspoon Honey
2 teaspoon Lime juice

Preheat oven to 350°. Line baking dish with foil. Arrange banana in prepared dish. Bake until skin is golden brown and banana feels soft, about 20 minutes. Let cool 5 minutes. Make cut lengthwise through skin, drain and remove from peel. Drizzle with honey and limejuice and serve. (Per serving: Calories-132, Fat-1g, Cholesterol-0mg, Protein-1g, Carbohydrates-31 gm).
Courtesy of Jim Barrick's Alcohol Free Recipes, http://www.barricksinsurance.com/301.html

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It is contrary to the will of God to eat delicate food hastily.
Chang Chao

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Ingredients

1 1/2 cups boiling Water
1 package (8-serving size) JELL-O Raspberry FlavorSugar Free Low Calorie Gelatin
1 cup Ice cubes
2 pints Raspberries,
1 whole Graham Cracker, crushed

Method

Spray 9-inch pie plate with no stick cooking spray. Using a large bowl, stir boiling water into gelatin until dissolved. Add ice cubes, stirring until melted. Refrigerate 30 minutes or until slightly thickened. Stir in raspberries. Pour into pie plate. Sprinkle crumbs around edge of pie. Place in refrigerate for about 3 hours or until firm. NOTE: Other flavors of Jello or berries may be substituted. Makes 8 servings. (Per serving: Calories-40, Protein- 2 gm., Fat-0 gm., Carbohydrates-7 gm., and Cholesterol-0 gm.).

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2-2 1/2-pound Butternut Squash
1 cup Water
15 1/4-ounce can Pineapple chunks, packed in juice, drained
1/2 cup dried Fruit (Apricots, Peaches, Apples, or any combination), diced
2 tablespoons chopped Pecans, dry-roasted
2 tablespoons Maple Syrup
1 tablespoon Brown Sugar
1 teaspoon grated Lemon rind

Preheat oven to 350° F. Cut squash in half. Scoop out the seeds with a spoon. Lay squash, cut side down, in a shallow baking dish. Add 1 cup water to dish. Bake for 45 to 50 minutes, or until squash is tender. Remove from oven and cool for at least 15 minutes. Remove flesh from rind with a spoon. Place flesh in a food processor and process for 1 minute, or until mixture is smooth. (You may use a potato masher if you wish.) Spoon squash into an ungreased 1-quart casserole dish. In a medium bowl, combine remaining ingredients. Spoon mixture over squash. Bake, uncovered, for 30 minutes, or until mixture is warmed through. Serves 8. (Per Serving: Calories-112, Fat-1 gm, Carbohydrate-26 gm, Protein-1 gm, Cholesterol-0 mg).
Courtesy the Mining Co.com, http://homecooking.miningco.com/library/sub/msub28.htm

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Foods used for medicinal purposes never count. e.g. hot chocolate, brandy, toast, Sara Lee cheesecake.
Webbed by Peter Meindertsmathe

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2 1/2 cups skim milk
1 cup converted rice
1/4 teaspoon ground nutmeg
1/4 to 1/3 cup sugar substitute
2 cups light whipped topping
Freshly grated nutmeg
20 pecan halves, toasted

Heat milk to boiling in small saucepan; stir in rice. Reduce heat to low and simmer, covered, until rice is tender and milk absorbed. Stir in sherry and ground nutmeg; cool to room temperature. Stir in sugar substitute into rice; stir in whipped topping and refrigerate. Serve in small bowls; sprinkle with nutmeg and garnish with pecans. Makes 10 servings. (Calories-85, Protein-3 g., Carbohydrates-11 g., Fat-4 g.).

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4 Egg whites
1 1/4 cup Sugar
1 teaspoon Vanilla
1 teaspoon Lemon juice
2 teaspoons Cornstarch
2 cups Cool Whip, fat free (or 1 pint whipping cream whipped)
Fresh fruits (kiwi, berries, peaches, etc)

Preheat oven to 300F (150C). Line a baking sheet with parchment paper (or use foil sprayed with a non-stick spray). In a large bowl, beat egg whites until stiff but not dry. Gradually beat in sugar, 1 tablespoon at a time. Beat until the mixture is thick and glossy. Fold in vanilla, lemon juice, and cornstarch. Spoon mixture into a 9-inch circle. Hollow out the center to create a rim around the outside edge. Bake in a preheated oven 1 hour. Cool on a wire rack. Remove paper/foil and place on a flat serving plate. Fill center with whipped topping and layer with fresh fruit. Serves 8.
Courtesy of My Recipe.com,

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Without butter, without eggs, there is no reason to come to France.
Paul Bocuse

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4 cups Strawberries, partially thawed if frozen
3/4 cup Sugar
1/4 cup Lemon juice
20 Ice cubes

Place a large metal cake pan in freezer. Combine all ingredients, except ice cubes, in a blender. Process until mixture is smooth and sugar has dissolved. In batches if necessary, process strawberry mixture with ice cubes until smooth. Pour into cake pan and freeze 30-35 minutes or until partially frozen. Stir just before serving. (Per serving: Calories-193, Fat-0.6g, Cholesterol- 0 mg, Protein-1 gm, Carbohydrates-49 gm).
From My Menu's.com, http://www.mymenus.com/

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1 1/2 cups rolled Oats
1 1/2 cups all-purpose Flour
1/3 cup Sugar
1 tablespoon Baking Powder
1/2 teaspoon Baking Soda
1/2 teaspoon Salt
1/2 cup (1 stick) cold reduced-calorie Margarine, cut into small pieces
3/4 cup low-fat (1 percent) Buttermilk
3 tablespoons seedless Blackberry all-fruit spread
2 tablespoons fat-free Egg Substitute

Preheat the oven to 375 degrees F; lightly spray a baking sheet with nonstick cooking spray. In a food processor, combine the oats, flour, sugar, baking powder, baking soda and salt; whirl until the oats are finely ground, about 1 minute. Add the margarine and pulse until coarsely granular, about 40 times. With the machine running, drizzle the buttermilk through the feed tube to form a dough. On a floured surface, turn out the dough. With lightly floured hands, pat it into a 10" x 8" rectangle about 1/2" thick. With the side of your finger, make a shallow, spiral-shaped furrow in the dough; fill with the fruit spread, then gently press the fruit spread into the furrow. With a 2 1/2" biscuit or cookie cutter dipped in flour, cut out 12 scones, pushing the dough scraps together for the last. Transfer the scones to the baking sheet and brush the tops with egg substitute. Bake until golden, about 12 minutes. Cool on wire racks. Serves 12. (Per serving: Calories-161, Fat-5g, , Carbohydrate-26g, Protein-4g, Cholesterol-1mg
From Home Arts, , http://homearts.com/dynamo/main.jhtml?/1093cara.htm

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Ingredients to a cook is like dresss and jewelry to a woman. A beautiful woman can do nothing with shabby dresses no matter how skilled she is in making herself up.

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1 1/2 cup 1% lowfat Milk
4 fluid ounces Egg Beaters 99% Real Egg Product
1/4 teaspoon Vanilla extract
1/4 cup Brown Sugar
1/16 teaspoon Salt
1/4 cup chopped Walnuts
1 tablespoon C
1/8 teaspoon grated Nutmeg
1/4 teaspoon ground Cinnamon

Preheat oven to 325°. Beat the milk, eggbeaters, vanilla, sugar, salt, nutmeg & cinnamon together. Add the rice, nuts & currants. Pour into a small buttered casserole and bake 30 minutes. The longer the pudding bakes, the drier it will become. Serves 4. (Per Serving: Calories-292, Fat-7 g, Cholesterol-4 mg, Carbohydrates-49 g, Protein 8-g).
From Jim Barrick's Alcohol Free Recipes, http://www.barricksinsurance.com

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Nonstick cooking spray
1/2 cup (1 stick) light corn-oil spread (56 to 60 percent fat)
3/4 cup packed dark brown sugar
1/2 cup sugar
2 large egg whites
1 large egg
2 teaspoons vanilla extract
2 cups all-purpose flour
1 cup quick-cooking oats, uncooked

Preheat oven to 375 degrees F. Spray 2 large cookie sheets with nonstick cooking spray. In large bowl, with mixer at low speed, beat corn-oil spread, brown sugar, and sugar until combined. Increase speed to high; beat until light and fluffy. Add egg whites, egg, and vanilla extract; beat until smooth. With spoon, stir in flour, oats, chocolate pieces, raisins, baking soda, and salt until combined. Drop dough by level tablespoons, about 2 inches apart, on cookie sheets. Place cookie sheets on 2 oven racks. Bake cookies 10 to 12 minutes until golden, rotating cookie sheets between upper and lower racks halfway through baking time. With pancake turner, remove cookies to wire racks to cool. Repeat until all batter is used. Store cookies in tightly covered containers. (Per serving: Calories-90, Fat-2 g, Carbohydrate-16 g, Protein-1 g, Cholesterol 4 mg).

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A crust eaten in peace is better than a banquet partaken in anxiety.
Aesop, Fables

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1 cup skim Milk
1 package sugar-free Vanilla Instant Pudding, 4-serving size
2/3 cups low-fat plain Yogurt
1/3 cup frozen Orange juice concentrate, thawed
1 1/2 cup unpeeled diced red Delicious Apples
1 1/2 cup unpeeled diced Granny Smith Apples
1 cup sliced ripe Bananas
20 ounces unsweetened Pineapple chunks, drained
16 ounces sliced peaches, drained,canned in juice
11 ounces Mandarin Oranges in light syrup, drained
1/4 cup shredded Coconut

In medium bowl, combine milk and pudding mix; stir with wire whisk about 2 minutes, until thickened. Add yogurt and orange juice; stir well. In large bowl, combine apples, bananas, pineapple, peaches and oranges. Add pudding mixture, stirring gently to coat fruit. Chill 1 hour before serving. Sprinkle with shredded coconut. Chill 1 hour. Makes 8 servings. (Per serving: Calories-219, Fat-1g, Carbohydrates-52g, Protein-3g, Cholestorol2mg).

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Filling
16-ounce can water-packed tart red Cherries
1/4 cup Sugar
2 tablespoons Cornstarch
2 tablespoons Cherry or Orange Liqueur (optional)
Cake
Vegetable oil spray
2 tablespoons all-purpose Flour
1/2 cup unsweetened Cocoa Powder
1 cup Water
1/2 cup acceptable Vegetable Oil
2 teaspoons Vanilla
1 1/4 cups all-purpose Flour
1 cup Sugar
1/2 teaspoon Baking Soda
1/2 teaspoon Baking Powder
1/8 teaspoon Salt
3 egg Whites
1/4 teaspoon Cream of Tartar
3 tablespoons Sugar
Garnish
1 cup frozen light whipped topping, thawed
Unsweetened Cocoa powder (optional)
Maraschino cherries (optional)

To make the filling, combine undrained cherries, 1/4 cup sugar and cornstarch in a medium saucepan. Cook over medium heat until thickened and bubbly, about 5 minutes, stirring often. Continue to cook and stir for 2 minutes. Stir in liqueur, if desired. Let cool. Cover and chill thoroughly without stirring.
Preheat oven to 350° F. Spray two 8-inch round baking pans with vegetable oil spray. Dust pans with 2 tablespoons flour; tap out excess. Set aside.
Place cocoa powder in a medium mixing bowl. Whisk in water until smooth. Stir in oil and vanilla. In a large mixing bowl, combine 1 1/4 cups flour, 1 cup sugar, baking soda, baking powder and salt. Add cocoa mixture and stir until well combined. Beat egg whites in a medium mixing bowl with an electric mixer until foamy. Add cream of tartar and beat until soft peaks form. Gradually add 3 tablespoons sugar, beating on high speed until stiff peaks form. Fold egg white mixture into chocolate mixture. Divide batter evenly between pans. Bake for 20 minutes to 25 minutes, or until a toothpick inserted near the center comes out clean. Let pans cool on wire racks for 10 minutes. Invert cakes onto racks and let cool completely. To assemble, halve cakes horizontally. Place one layer on a serving plate. Spread 1/3 of the filling (about 2/3 cup) on first layer. Place second cake layer on top. Spread with 1/3 of the filling. Place third cake layer on top. Spread with remaining filling. Top with last cake layer. Cover with plastic wrap and store in the refrigerator until serving time. At serving time, cut cake into 16 wedges. Dollop each serving with whipped topping. Sprinkle lightly with cocoa powder and garnish with cherries, if desired. Serves 18 to 24. (Per serving: Calories-198, Fat -8 gm, Carbohydrates-31 gm, Protein 2 gm, Cholesterol 0 mg).
Courtesy Mining Co.com, http://homecooking.miningco.com/library/sub/msub28.htm

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This diet is designed to help you cope with the stress that builds up during the day.

Breakfast:
1 Medium Apple
1 Slice Whole Wheat Toast
8 oz. Skim Milk
LUNCH:
4 oz. Lean Chicken Breast
1 Cup Steamed Spinach
1 Cup Herb Tea
1 Oreo Cookie
Midafternoon Snack:
Rest of the Oreos in package
2 Pints Vanilla Ice Cream
1 Jar Hot Fudge Sauce with Nuts and Whipped Cream
Dinner:
2 Loaves Garlic Bread with Cheese
1 Large Sausage & Cheese Pizza
1 Large Pitcher of Bear
3 Milky Way Candy Bars
From the Net

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1 or 2 quarts of rum
1 cup butter
1/8 teaspoon sugar
2 large eggs
1 cup dried fruit
baking powder
1 tsp. baking soda
lemon juice
brown sugar
nuts

Before you start, sample the rum to check for quality.
Select a large mixing bowl, measuring cup, etc. Check the rum again. It must be just right! To be sure the rum is of the highest quality, pour 1 level cup of rum into a glass and drink it as fast as you can. Repeat. With an electric mixer, beat butter in large fluffy bowl. Add 1 seaspoon of thugar and beat again. Meanshile, it's important to make sure the rum is of the finest quality - try another cup. Open the second quart of rum if necessary. Add 1 arge leggs, 2 cups of fried druits and beat till high. If the druits get stuck in the beats, just pru it loose with a drewscriver. Sample the rum again for cinscistincy. Next, sift 3 cups of salt and feffer (it really doesn't matter). Sample the wum again. Sift 1 pint of lemon goose, add 1 bablespoon of brown thugar, of whatever color tou can find. Mix well. Grease oven, turn cake pan to 350 greeds. Noe, pour the whole mess sinto the boven and ake. Check the crum again and go to bed.
From the Net

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Use this link to check determine your complete nutritions goals if you want to go on a diet. http://www.dietitian.com/ibw/ibw.html

Provides an efficient management system of US food safety databases. It provides one-stop website for anyone shopping for food safety information.
http://foodsafety.ifas.ufl.edu/HTML/consumer.htm

An excellent website that presents a nutritional profile, daily food planner, fast food quest (allowing you to compare a wide variety of fast foods), and some excellent recipes.
http://www.cyberdiet.com/index.html

Nutrient Data Laboratory Food Composition Data
Allows you to search for values in the USDA Nutrient Database for Standard Reference and to download the information on the composition of foods to your computer to be used in your personal programs.
http://www.nal.usda.gov/fnic/foodcomp/index.htm

Allows you to access all of the FNIC's resource lists and databases, as well as many other food and nutrition related links.
http://www.nal.usda.gov/fnic/

Suggests substitutions for thousands of cooking ingredients, including low-calorie and low-fat alternatives for dieters, inexpensive substitutes for gourmets on a budget, and innovative replacements for hard-to-find ethnic ingredients.
http://www.switcheroo.com/

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