~Welcome To My Kitchen~

~EGGS BENEDICT~

Preparation time: 15 Minutes Serves: 3

����� INGREDIENTS 1 tablespoon flour, 1/2 cup water, 1/2 teaspoon chicken bouillon granules 1 egg yolk, 1 teaspoon lemon juice 3 slices (1 oz. each) cooked lean ham, warmed in � � a microwave oven, 3 eggs, poached and kept warm, 1-1/2 English muffins, toasted, Freshly ground pepper to taste, 1 teaspoon chopped parsley

DIRECTIONS

1. Mix flour, water, chicken bouillon granules, egg yolk � and lemon juice in blender. Pour into a small, heavy � saucepan and cook over medium heat, stirring constantly, � until thickened.

2. Place one ham slice on top of each toasted muffin half. � Top with poached egg. Pour an equal amount of hot sauce � over each egg. Grind fresh pepper over top and garnish � with chopped parsley. Nutritional Information Per Serving:

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GLAZED CANADIAN BACON

Preparation time: 10 Minutes Serves: 8

���������� INGREDIENTS

1-1/2 pounds Canadian bacon, with rind removed, 1 tablespoon Dijon mustard, Sugar substitute equal to 2 tablespoons brown sugar, (ie: 2 tablespoons Brown SugarTwin) 1 tablespoon whole cloves

DIRECTIONS

1. Mix mustard and sugar substitute, then spread over bacon.

2. Stick cloves evenly over the top of the bacon. Place in � a shallow baking pan sprayed with nonstick spray.

3. Bake in a preheated 350 degree F. oven for 20 to 25 minutes, � basting twice with mustard glaze from pan.

4. Slice into 16 slices.

HASHED BROWN POTATOES

Preparation time: 15 Minutes Serves: 4

����� INGREDIENTS:

4 medium potatoes, peeled and grated, 1/4 cup grated onion, 1 tablespoon Butter Buds, 1/2 teaspoon Original Blend Mrs. Dash Seasoning, 1/2 teaspoon Morton Lite Salt Mixture

DIRECTIONS:

1. Rinse grated potatoes in colander to remove excess starch. � Drain well on paper towels.

2. Mix potatoes with remaining ingredients.

3. Spray a large, heavy ovenproof skillet with nonstick � spray. Pour in potato mixture, distributing evenly in � skillet.

4. Bake in a preheated 475 degree oven for 10 minutes. Remove � from oven. Turn potatoes over and bake 5 minutes longer

MULTIGRAIN WAFFLES

Preparation time: 10 Minutes Serves: 4

INGREDIENTS

1/3 cup each: whole wheat flour, cornmeal and uncooked oats, quick or old-fashioned, 1 teaspoon each: baking powder and Butter Buds, 1/2 teaspoon baking soda, 1/4 teaspoon Morton Lite Salt Mixture Sugar substitute equal to 2 tablespoons sugar (ie: 3 packets Equal), 1 egg, 1 cup low-fat (1% fat) buttermilk.

DIRECTIONS

1. In a bowl, combine flour, cornmeal, oats, baking powder, � Butter Buds, baking soda, Morton Lite Salt Mixture and sugar � substitute.

2. In another bowl, mix egg with buttermilk. Pour liquid into � dry ingredients. Stir enough to moisten evenly.

3. Heat an electric waffle iron on medium-high heat, then � spray heavily with nonstick spray. Evenly spoon in 1/4 � of batter. Close lid and cook for about 4 minutes. Lift � our waffle, respray iron heavily with nonstick spray and � repeat process with remaining batter.

APRICOT RAISIN BARS

Yield: 48; Serving Size: 1 cookie

��� INGREDIENTS

��� 6-ounce package dried apricots, chopped, 1 cup golden or dark raisins, 1-3/4 cups unsweetened apple juice, divided use, 3 tablespoons cornstarch, 1-1/2 teaspoons grated lemon zest, Vegetable oil spray, 1-1/2 cups all-purpose flour, 1 teaspoon baking powder, 1-1/4 cups uncooked quick-cooking oatmea,l � 3/4 cup firmly packed light brown sugar or brown sugar substitute, 1/4 cup sugar or sugar substitute 2/3 cup light margarine

DIRECTIONS

1.In a medium saucepan, combine apricots, raisins, and 1-1/2 cups � apple juice. Cook over medium-low heat for 20 minutes, or until � fruit is tender.

2.In a small bowl, whisk together 1/4 cup apple juice, cornstarch, and zest. Whisk into apricot mixture. Cook over medium-high heat � until mixture thickens, 2-3 minutes, stirring constantly. Remove � from heat and let cool.

3. Preheat oven to 375 degrees F. Spray a 13x9x2-inch pan with vegetable � oil spray.

4. Sift flour and baking powder together into a large bowl.

5. Stir in oatmeal and sugars; with a pastry blender or fork, blend in � margarine until mixture is crumbly. Press about two thirds of mixture � in pan.

6. Spread fruit mixture over crust, then top with remaining oatmeal mixture.

7. Bake for 30 minutes, or until crust is lightly golden. Cut into 48 squares.

BUTTERSCOTCH BROWNIES

Yield: 16; Serving Size: 1 brownie

��� INGREDIENTS

Vegetable oil spray, 1 cup firmly packed dark brown sugar or brown sugar substitute, 2 tablespoons margarine, Egg substitute equivalent to 1 egg, or 1 egg, 2 tablespoons unsweetened applesauce, 1/2 teaspoon imitation butter flavoring, 1/2 teaspoon vanilla extract, 3/4 cup sifted all-purpose flour, 1 teaspoon baking powder

DIRECTIONS 1. Preheat oven to 350 degrees F. Spray an 8-inch square baking � pan with vegetable oil spray.

2. In a large mixing bowl, cream brown sugar and margarine with � electric hand mixer on medium-high.

3. Add egg substitute, applesauce, butter flavoring, and vanilla. � Beat on medium until smooth.

4. In a small bowl, sift together flour and baking powder. Stir � into brown sugar mixture. Spread evenly in baking pan.

5. Bake for 20-25 minutes. Let cool slightly and cut into 16 bars.

HONEY ALMOND CUSTARDS

������ Servings: 6; Serving Size: 1/2 cup

��� INGREDIENTS:

Vegatable oil spray, 2 cups fat-free milk, Egg substitute equivalent to 3 eggs, 1/4 cup honey 2 teaspoons vanilla extract, 1/4 teaspoon almond extract,1/8 teaspoon salt

DIRECTIONS:

1. Preheat oven to 350 degrees F. Spray six 6-ounce ovenproof � custard cups with vegetable oil spray.

2. Heat milk in a small saucepan over medium-high heat until � very hot but not boiling, stirring constantly. Remove from � heat.

3. In a medium bowl, gently whisk together remaining ingredients, � then gently whisk in milk (don't create foam). Pour mixture � into custard cups.

4. Place cups in large baking pan and pour hot tap water into pan � to a depth of 1 inch.

5. Bake, uncovered, for 30 to 40 minutes, or until knife inserted � halfway between cup and center of custard comes out clean (center � won't quite be firm).

BAKED GINGER PEARS

������ Serves: 8 ; Serving Size: 1 pear

��� INGREDIENTS

8 canned pear halve in fruit juice (about 2-1 pound cans), 1/3 cup firmly packed light brown sugar or brown sugar substitute, 2 tablespoons chopped pecans, dry-roasted, 1 teaspoon fresh lemon juice. 1/4 teaspoon ground ginger, or chopped crystallized ginger to taste, Crystallized ginger (optional), 8 maraschino cherries (optional)

DIRECTIONS 1. Preheat oven to 350 degrees F.

2. Drain pears, reserving juice. Arrange pears cut side up in a baking � dish just large enough to hold them.

3. In a small bowl, combine brown sugar, pecans, lemon juice, and 1/4 � teaspoon ginger, stirring well. Spoon into pear halves.

4. Pour reserved juice around pears.

5. Bake for 15 to 20 minutes.

6. Serve warm or cover and refrigerate to serve chilled. Garnish � with bits of crystallized ginger and maraschino cherries.

LENTIL SOUP

Serves: 8

INGREDIENTS

1 tablespoon chicken broth (low-sodium variety), 1 medium onion, chopped, 2 medium cloves garlic, diced, or 1 tsp bottled minced garlic, 7 cups water, 1 cup dried lentils, sorted for stones and rinsed (8 ounces), 1-1/2 teaspoons ground cumin, 1/4 teaspoon ground ginger, 1/4 teaspoon ground cloves, 1/8 teaspoon cayenne, 1/8 teaspoon cinnamon Pepper to taste

DIRECTIONS

1. In a large stockpot, heat broth over medium-high heat. Cook onion and garlic for 2 to 3 minutes, or until onion is translucent.

2. Add remaining ingredients. Bring to a boil, reduce heat, and simmer, partially covered, for 35 to 40 minutes, or until lentils are tender.

BEEF BARLEY SOUP

������ Servings: 12

��� INGREDIENTS

��� Vegetable oil spray, 1 lb eye-of-round roast, cut into 1" cubes, visible fat removed, 6 cups water, 2 cups beef broth (Low-sodium variety),�1 medium onion, quartered,�1 bay leaf,�1 teaspoon salt, 1/4 teaspoon pepper, 3 cups peeled and diced potatoes (about 3 medium), 1-1/4 cups peeled and thickly sliced carrots, 1 cup thickly sliced celery 3 tablespoons uncooked pearl barley,�2 teaspoons dried thyme, crumbled,�1 teaspoon salt

DIRECTIONS

1. Heat a Dutch oven over medium-high heat for 2 to 3 � minutes. Remove from heat. Lightly spray with vegetable � oil spray. Replace on heat. Brown meat for 10 to 12 minutes, stirring occasionally.

2. Add water, broth, onion, bay leaf, 1 teaspoon salt, and pepper. Bring to a boil over high heat. Reduce heat and simmer, covered, for 1 hour, or until meat is tender.

3. Put remaining ingredients in pot and bring to a boil over medium-high heat. Reduce heat and simmer, partially covered, for 20 to 25 minutes, or until vegetables are tender.

4.Remove bay leaf before serving soup.

SAVORY BEEF STEW

�� Servings: 12

� INGREDIENTS:

��� Vegetable oil spray, 2-1/2 lbs eye of round roast, visible fat removed, cut into bite-sized pieces, Vegetable oil spray, 1 teaspoon olive oil, 1 cup finely chopped onion (about 2 medium), 5-1/2 cups beef broth (low-sodium variety), 1 teaspoon dried thyme, crumbled, 1 teaspoon dried marjoram, crumbled,1 bay leaf, broken in half,�1 pound red potatoes, unpeeled (about 3 medium), 2 large carrots, 8 ounces fresh mushrooms (3 to 3-1/2), 1 cup diced red bell pepper (1 medium), 1/2 cup thinly sliced green onions (green and white parts), 2 cups beef broth (low-sodium variety), 1/4 cup plus 2 tablespoons cornstarch,�1/4 cup no-salt-added tomato paste, 1 teaspoon salt-free Italian herb seasoning, 3/4 teaspoon pepper,1/2 teaspoon salt

DIRECTIONS:

1. Preheat broiler.

2. Lightly spray a broiler pan and rack with vegetable oil spray. � Broil meat about 6 inches from heat for 15 to 20 minutes, or � until meat is brown on all sides, turning occasionally.

3. Spray a stock pot with vegetable oil spray and heat over � medium-high heat. Add oil and swirl to coat bottom of pot. � Saut� onions until translucent.

4. Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, � and bay leaf. Bring to a boil over high heat. Reduce heat and � simmer, uncovered, for 1-1/2 hours or until meat is tender.

5. Meanwhile, cut potatoes into chunks, slice carrots, and quarter � mushrooms. Add to pot. Simmer, covered, for 30 minutes.

6. Add bell pepper and green onion. 7. In a medium bowl, whisk together remaining ingredients. Pour � into stew. Bring to a boil over high heat, stirring constantly. � Reduce heat to low. Cook for 5 minutes, or until thickened, � stirring constantly. Remove bay leaf before serving stew.

BOWL OF RED (CHILI)

������ Servings: 6

��� INGREDIENTS

��� Vegetable Oil Spray, 2 pounds boneless beef top round steak, all visible fat removed, cut into 1/2-inch cubes, 2 cups water, 6 ounces dark or regular beer or nonalcoholic beer, 8-ounce can no-salt added tomato sauce, 1 medium onion, chopped (about 1/2 cup),�6 ancho peppers, seeded and chopped, 2 fresh jalapeno or serrano peppers, seeded and chopped, 4 medium cloves garlic, minced, or 2 tablespoons bottled minced garlic, 2 tablespoons chili powder,�2 tablespoons ground cumin,�1 teaspoon ground coriander,�1 teaspoon dried oregano, crumbled,�1/2 teaspoon salt,�1/4 teaspoon pepper, 1/4 teaspoon cayenne, 1/4 cup plus 2 tablespoons nonfat or light sour cream (optional), Fresh cilantro, snipped (optional)

DIRECTIONS

1. Spray a Dutch oven with vegetable oil spray. Put over � medium-high heat. Brown half the meat on all sides. Remove � with a slotted spoon. Brown remaining meat.

2. Return beef to Dutch oven. Add remaining chili ingredients � and stir. Bring to a boil over medium-high heat. Reduce � heat and simmer, covered, for 1 hour, stirring occasionally. � Uncover and simmer for 15 to 30 minutes, or until desired � consistency, stirring occasionally.

3. To serve, add a dollop of sour cream to each serving and � sprinkle with cilantro.

RED SNAPPER VERACRUZ

Servings: 8

��� INGREDIENTS

1-1/2 pounds red snapper fillets, 1-1/2 cups salsa (mild or hot), 2/3 cup grated fat-free cheddar, jack or mozzarella cheese,

DIRECTIONS

1. Place snapper fillets in a large, shallow baking dish sprayed � with non-stick spray.

2. Pour salsa over fillets.

3. Bake uncovered in a preheated 400 degree F. oven for 15 to 20 � minutes, or until fish flakes.

4. Remove from oven and sprinkle with grated cheese. Return to oven � for 3 minutes to melt cheese.

ARMENIAN CHICKEN

Servings: 6

�� INGREDIENTS:

��� 1 small onion, chopped, 1/2 cup dry sherry, 1 cup each: tomato juice and water, 2 packages (1 teaspoon each) chicken bouillon granules, 1 teaspoon paprika, 1/8 teaspoon freshly ground pepper, 1 large clove garlic, minced, 1-1/2 pounds boneless, skinless chicken breasts, 2 tablespoons cornstarch, dissolved in 1/2 cup water

DIRECTIONS:

1. Mix onion, sherry, tomato juice, water, chicken bouillon granules, � paprika, pepper, and garlic in a large, heavy oven-proof skillet.

2. Bake uncovered in a preheated 400 degree F oven, turning once, for � 35 minutes. Remove chicken to a warm serving platter. Cook on a � stovetop burner, stirring constantly, over medium heat, until � thickened. Add more water if sauce is too thick.

3. Pour sauce over chicken.

BROCCOLI-RICE CASSEROLE

���� Servings: 10

�� INGREDIENTS

��� 2 cups cooked long grain rice, 2 packages frozen (10 oz. each) chopped broccoli, steamed until barely tender, 1 can (10 oz.) cream of chicken soup, 1/2 cup nonfat milk, 1 can sliced water chestnuts, drained and chopped, 1/4 cup each: chopped celery and onion, 1-1/2 cups grated fat-free cheddar cheese (6 oz.), divided

DIRECTIONS

1. Mix rice, steamed broccoli, soup, milk, chestnuts, celery, onion � and 1 cup cheese.

2. Pour into a casserole sprayed with non-stick spray.

3. Tip with remaining 1/2 cup cheese.

4. Bake in a preheated 350 degree oven for 20 minutes, or until hot.

EASY STUFFED ZUCCHINI

��� Servings: 4

�� INGREDIENTS

����� 2 medium zucchini, with ends removed, cut in half lengthwise, 1/4 cup fat-free spaghetti sauce or tomato sauce, 1 large clove garlic, minced,�1/4 teaspoon Morton Lite Salt Mixture,b1 teaspoon Original Blend Mrs. Dash seasoning, 1/2 cup cooked rice, 1/2 cup grated fat-free cheddar cheese

DIRECTIONS

1. Place zucchini in a large skillet, cut side down.

2. Add 1/2 cup water, over, and cook over medium heat until barely � tender - about 8 minutes. Remove and let cool slightly.

3. Using a spoon, scoop out center part of each zucchini half, � leaving about 1/2" pieces. Place in a large strainer and � squeeze out excess liquid.

4. In a bowl, mix zucchini with spaghetti sauce or tomato sauce, garlic, � Morton Lite Salt Mixture, Mrs. Dash, rice and grated cheese.

5. Spoon this mixture into zucchini halves and place them in a preheated � 350 degree F oven, or until heated through.

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