1c. all-purpose flour 1/2 tsp. Baking Soda
1/4 tsp. salt 2 tbsp. chilled butter, cut into pieces
1/2 c. Low-Fat Buttermilk or 1/2 c. Skim Milk
1. Preheat oven to 450 degrees Lightly spoon flour into a dry measuring cup. Level with knife.
Combine flour and baking soda in a bowl.
2. Cut in butter with pastry blender or 2 knives until mixture resembles coarse meal. Add milk; stir until
moist.
3. Place potatoes in a large zip-close plastiv bag. Add mustard mixture. Close bag and shake to coat.
4. Turn dough onto lightly floured surface; knead 4 to 5 times. Roll dough to 1/2-inch thickness; cut
with 2 1/2 inch biscuit cutter. Place on baking sheet coated with cooking spray. Bake 10 minutes.
Calories: 102 Total Fat: 3.6 g Dietary Fiber: 0.5 g
Serving Size: 1 cup
1 Onion, Chopped 2(14 ounce) cans chicken broth
1 tsp. garlic powder 1/2 c. potato flakes
1 pinch parsley 1 1/2 c. fat-free milk
4 potatoes, peeled & cubed
2 stalks celery, chopped (optional)
1. Spray cooking spray into a large pot over medium heat.Add onion & celery, saute for 10 minutes or
until tender. Add broth & potatoes, stir well. Stir in parsley, garlic powder, slat and pepper to taste.
2. Bring to a boil, reduce heat to low & simmer for 20 minutes. Add the milk and continure to simmer
for 10 minutes. Finally, stir in potato flakes and heat through.
calories: 146 total fat: 2g total fiber: 3 g
Serving Size: 1 cup
1 Medium Onion, Chopped 1 large package frozen broccoli florets
1stick butter 1 can Fat-Free/Reduced-Fat Cream of Mushroom
1/2 c. fat-free milk 1/4 c. water
1 c. brown rice 1 c. fat-free cheddar cheese
ritz crackers, mashed
1. Saute onions in a pan with cooking spray.
2. In small saucepan, warm cream of mushroom soup, milk and water.
3. Coat cassarole dish with cooking spray. Combine, onions, soup mixture and rice. Sprinkle with
cheese.
4. Bake, covered for 45 minutes. Sprinkle with ritz crumbs and butter, bake additional 5 minutes.
2 c. all-purpose flour 1/3 c. Splenda
1 tsp. baking soda 1/4 c. low-fat butter
1 c. Skim Milk 1/4c. egg beaters
3/4 c. fresh or frozen blueberries
1. Preheat oven to 400 degrees. In large bowl, combine flour, splenda, baking soda. Set aside.
2. In a medium bowl, combine milk, egg beaters and melted butter.
3. Stir in flour mixture, just until moistened. Gently stir in blueberries.
4. Spoon batter into 12, 2 1/2 inch muffin pan cups, Bake at 400 degrees for 15-18 minutes or until
lightly browned.