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 eac