Susan Buckley, Branch Director
Barbara Howe, Deputy Branch Director
Ann Lindsay, MD, Health Officer

North Coast Project LEAN

PROJECT LEAN
529 I Street
Eureka, CA 95501
 TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable




2002 KVIQ Television Spots for Project LEAN Cuisine
~ Recipes ~
January 2002
 February 2002
 March 2002
April 2002
 May 2002
 June 2002
July 2002
 August 2002
 September 2002
October 2002
 November 2002
 December 2002

1/2/02:  Demo: SPINACH WITH BLACK-EYED PEAS

2 tsp. canola or olive oil
6 whole cloves (or ¼ tsp. ground cloves)
6 cloves garlic, minced
1 - 15-ounce can black-eyed peas (or 2 cups cooked or frozen black-eyed peas)
1 – 10-ounce package frozen chopped spinach, thawed
1 cup water ½ tsp. salt
½ tsp. chili powder

In a medium saucepan heat the oil and add the cloves (or add ground cloves after garlic is cooked).  When the cloves start to swell, add the garlic.  Cook until the garlic is just slightly golden brown.

Add the black-eyed peas with their liquid, and heat.  Add spinach, water, salt and chili powder to the mixture.  Bring to a boil.  Reduce heat and cook until the spinach is heated, no more than 5 minutes.

Remove and discard the six cloves (if whole cloves are used).  Serve the spinach and its broth as a side dish, or add ½ -1 cup slivered, smoked meat and serve as an entrée over a bowl of rice.

1/09/02 Demo:  Fast Salsa Spaghetti

                    (adapted from 5-a-day for Health)

1 lb. Lean ground beef, 90% lean, 10% fat
½ tsp. garlic powder
2 cups chunky-style salsa
3 cups cooked spaghetti (preferably whole grain)
½ cup reduced fat Monterey Jack (or part-skimmed Mozzarella) cheese, shredded

  1. Heat a large nonstick skillet over medium-high heat.  Add beef and cook until browned, about 7 minutes.

  2. Drain beef (you can decrease fat even more by putting the cooked beef in a colander or strainer and running very hot water over it) and return to pan.  Add garlic powder and salsa; reduce heat to low and simmer 10 minutes.

  3. Toss with hot cooked pasta and top with cheese.

Makes 4 servings, with 446 calories per serving, 8 g. fat, 75 mg. Chol., 463 mg sodium and 5 g. fiber. (You can decrease calories and fat by reducing the amount of meat used to ½ -3/4 lb., and increase fiber by using whole wheat spaghetti.)

1/16/02 Demo:  Beef Stew

1 ½ # rump roast, cut into 1” cubes
½ cup chopped onion
1 clove garlic, minced
1 16-ounce can tomatoes, cut up
1 10-½ ounce can beef broth, reduced salt, fat-free
1 Tbsp. chili powder
½ tsp. dried basil, crushed
4 large carrots, scrubbed and cut into strips (or use baby carrots cut in quarters, lengthwise)
1 10-ounce package frozen cut broccoli, thawed
1 Tbsp. cornstarch

  1. Spray a large saucepan with nonstick cooking spray.  Heat; add meat, onion, and garlic and cook over medium high heat till meat is brown and onion is tender.  Drain any fat that accumulates.  Stir in undrained tomatoes, broth, chili powder, basil and 2 cups water.  Bring to a boil; reduce heat.  Cover; simmer on top of stove for 11/2 hours or till meat is tender.

  2. Cut carrots into thin, match-like strips.  Stir carrots and broccoli into meat mixture.  Cover and simmer 8 to 10 minutes more or till crisp-tender.

  3. Stir together cornstarch and 2 Tb. cold water.  Stir into stew.  Cook and stir till bubbly; cook and stir 2 minutes more. 

Serves 4 – 6

1/23/02 Demo: Chunky Corn and Ham Chowder

(adapted from The 5 in 10 Cookbook)

2 cans (17 oz. Each) cream-style corn
2 cans (14 ½ oz. Each) reduced salt, fat free chicken broth
1 medium potato, scrubbed, cooked and diced
1 cup finely diced cooked smoked ham (about ¼ lb)
½ cup chopped green onion
1 cup skimmed evaporated milk
2 cups frozen vegetables, such as peas, green beans, broccoli, mixed vegetables (optional)
2 Tbsp. Parmesan cheese (optional)

  1. Pour the corn and the chicken broth into a medium saucepan.  Stir in the diced ham, potato and green onion; bring to a simmer over medium heat, stirring occasionally, about 5 minutes.

  2. Stir in the evaporated milk and frozen vegetables (if used), and heat through.

  3. Ladle the hot soup into bowls (and sprinkle each with 1 tsp. parmesan cheese, if desired)

Makes 6 servings, with 223 calories per serving, 1 g. fat, 2 mg. Chol., 932 mg. Sodium, 6 g. fiber, 142 mg. Calcium

1/30/02  Demo:  Tofu Creole

1 cup chopped green pepper
½ c chopped onion
1 - 15 oz. Can diced tomatoes in sauce
½ tsp. dried oregano
¼ tsp. dried basil
1/4 tsp. garlic powder
12 oz firm tofu, cut into ½-inch cubes, drained well
1 Tbsp. Grated Parmesan cheese

  1. In a large nonstick skillet, or regular skillet lightly coated with nonstick cooking spray, combine green pepper, onion, tomato sauce, basil, oregano and garlic powder.  Cover and cook over medium heat until green pepper is tender, about 10 to 15 minutes, stirring occasionally.

  2. Reduce heat to low and gently stir in tofu.  Heat through.

  3. Transfer mixture to a serving bowl and sprinkle with Parmesan cheese.  Serve over  brown rice.

Serves 4, with 153 calories per serving, 8 g. fat, 1 mg. Chol., 379 mg. sodium  

2/05/02 Demo:  One-Bowl Chocolate Cake

3/4 cup plus 2 tablespoons all-purpose white flour (we successfully made it with 3/4 cup + 1 Tbsp stirred whole wheat pastry flour)
1/2 cup granulated sugar
1/3 cup unsweetened cocoa powder, preferably Dutch-process
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup buttermilk
1/2 cup packed brown sugar
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon pure vanilla extract
1/2 cup hot strong black coffee
Confectioners’ sugar for dusting, optional

Preheat oven to 350 degrees.  Lightly oil a 9-inch round cake pan or coat it with nonstick cooking spray.  Dust the pan with flour, tapping out the excess.  In a mixing bowl, whisk flour, granulated sugar, cocoa powder, baking powder, baking soda and salt.  Add buttermilk, brown sugar, egg, oil and vanilla.  Beat with an electric mixer on medium speed for 2 minutes.  Add hot coffee and beat to blend.  (The batter will be quite thin.)  Pour the batter into the prepared pan.  Bake for 30-35 minutes, or until a skewer or toothpick inserted in the center comes out clean.  Cool the cake in the pan on a wire rack for 10 minutes; remove from the pan and let cool completely.  Dust the top with confectioners’ sugar before slicing, if desired.  Makes one 9-inch cake, for 12 servings.   

2/12/02 Demo: Chicken in Orange Sauce

1 Tbsp. olive oil
2 Tbsp. flour
1/2 tsp. paprika
4 4-oz.boneless, skinless chicken breast halves
1/4 cup reduced sodium, fat free chicken broth
1 Tbsp. orange juice concentrate + 1 Tbsp. water
2 Tbsp. orange liqueur (or add another 1Tbsp. Orange Juice conc. + 1 Tbsp. Water)
1/2 tsp. finely grated orange peel

Heat oil in a skillet over medium heat. Put flour and paprika in a plastic bag.  One piece at a time, put chicken in bag and shake to coat.  Cook chicken in skillet for 4-5 minutes per side or until chicken is just cooked through.  Transfer to a serving platter and keep warm.  Add broth, orange juice concentrate, liqueur and orange peel to skillet. Cook over medium-high heat, stirring frequently, for approximately 3 minutes or until sauce is slightly thickened. Pour sauce over chicken.  Makes 4 servings, with 197 calories per serving

2/19/02 Demo:  Honey-Roasted Parsnips, Sweet Potatoes & Apples

Nonstick cooking spray
1-1/2 c parsnip, peeled & cut into bite-sized chunks
1 large sweet potato, cut into bite-sized chunks
2 firm red apples, peeled, cored & cut into bite-sized chunks
1 T canola
1 T honey
2 T lite soy sauce

Preheat oven to 400 degrees.  Spray casserole and set aside.  In a large mixing bowl, place parsnips, sweet potatoes & apples & set aside.  In a microwave-safe bowl, mix oil & honey. In microwave, warm 10 seconds. Mix in soy sauce. Pour over veggies & apples. Toss to coat well. Transfer to casserole dish. Cover and bake until tender (about 15 minutes).

2/26/02  Demo: Gingersnap Fruit Bake

28-oz can pears, drained (save the syrup) or other canned fruit of your choice
1 cup cut up dried fruit (mixed, or your favorites )
1 Tbsp. cornstarch
¼ tsp. cinnamon
10 ginger snaps
1 Tbsp. brown sugar
light margarine 1-1/2 tsp.

Heat oven to 400 degrees.  Put pear pieces and dried fruit into shallow baking dish.  Mix cornstarch with ½ cup of pear juice and cinnamon and mix into fruit.  Bake for 15 minutes.  While it’s baking, crush gingersnaps with brown sugar and margarine in a food processor.  Crumble gingersnap mixture over fruit.  Bake another 10 minutes.  4 generous servings

March 6, 2002  Broccoli with Red Peppers & Feta

4 cups fresh broccoli cut into 2-inch pieces, or frozen broccoli cuts
2 tsp. olive oil
2 tsp. crushed garlic
¾ cup chopped onion
½ cup chopped red pepper
1/3 cup sliced black olives (or 8 Greek Olives)
1 cup diced fresh or canned tomatoes
2 Tbsp. Reduced salt Chicken broth
1 tsp. dried oregano
¼ cup reduced fat feta cheese, crumbled

Thaw frozen broccoli; if using fresh, steam or microwave until just barely tender.  Drain and set aside.

In a nonstick skillet, heat oil; sauté garlic and onion just until softened, approximately 3 minutes.  Add broccoli, red pepper, olives, tomatoes, chicken stock and oregano; cover and cook for 3 minutes.  Place in a serving dish and sprinkle with feta.

(Use as a main dish by adding cooked pieces of chicken, turkey, tuna or tofu.  Serve over whole grain pasta.)

March 12, 2002  Turkey Picadillo

1 Tbsp. Olive or canola oil
1 medium onion, finely chopped
1 large clove garlic, minced or pressed
¾ - 1 pound ground turkey, chicken, beef or pork
1 – 15-oz. can diced tomatoes
½ tsp. red pepper flakes or 1 jalapeno chile, chopped
1 large carrot, grated
1/3 cup raisins
1 small apple, cored and chopped
¼ tsp. cinnamon, or to taste
½ tsp. oregano, or to taste
Salt & pepper to taste
2 Tablespoons vinegar, or to taste
1/3 cup almonds, cashews, walnuts or pine nuts, roasted and chopped
2 Tbsp. Parsley or cilantro, chopped for garnish

Heat oil in a large skillet, add onion, garlic and meat.  Sauté until meat loses color and onions soften.  Drain fat if necessary.

Add remaining ingredients except vinegar, nuts and parsley or cilantro.  Cover and cook about 15 minutes.  Taste and adjust seasonings.

Add vinegar and taste.  There should be a subtle balance of flavors.

Just before serving, mix in nuts and top with parsley or cilantro.  Serve with rice or noodles.

March 19, 2002  Garlic Chicken Rice Bowl

1 lb. Chicken, boneless, skinless, cut into small pieces
1/3 cup flour (whole wheat pastry or white enriched)
½ cup onion, sliced
1 lb. Frozen mixed vegetables (or 1 bunch raw broccoli, chopped, and 2-3 carrots, chopped)
Garlic Sauce:
1 cup chicken broth or water
¼ cup orange juice
1 tsp. cornstarch
1-2 cloves garlic, chopped
1 tsp. canola or olive oil
1 Tbsp. Lite soy sauce
4 cups cooked rice, brown or enriched white

Mix chicken pieces with flour in a bowl or in a plastic baggie, and coat well.  Cook with onion in a frying pan that is lightly coated with vegetable cooking spray.  Cook until lightly browned, about 5 minutes.

Add vegetables and cook 3-5 minutes if using raw vegetables ( frozen vegetables only need to be heated, no longer than 1-2 minutes).

Combine ingredients for garlic sauce.  Mix until smooth (or shake together in small jar with a lid).  Add to chicken and vegetables.  Stir and cook for approximately 5 minutes, until sauce thickens and vegetables are sufficiently cooked.

Serve over hot cooked rice

Serves 4, with 455 calories per serving, 7 g. fat, 94 mg. Chol., 5 g fiber (more if brown rice is used), and 727 mg sodium (less if lite soy sauce is used)

March 26, 2002   Sesame Asparagus

1 ½ tsp. sesame oil
1 lb. asparagus, trimmed and cut diagonally into 1-2 inch pieces
1 ½ tsp. soy sauce
1 tsp. sugar (optional)

In a large, nonstick skillet, heat oil over medium-high heat.  Add asparagus and stir-fry for 1 minute, or until asparagus begins to soften.  Add soy sauce (and any other vegetables) and stir-fry for 1 minute.  Add sugar (if used) and stir-fry another 30 seconds.  Remove from heat and serve. 

Serves 4 with 59 calories per serving; 2 g. fat, 0 mg. Chol., and 136 mg. sodium

You can enhance this recipe by adding other vegetables to the stir-fry, like thinly sliced red or yellow bell pepper, green onions, mushrooms or water chestnuts.  

April 9, 2002  Demo: Thai Pizza

(adapted from Oregon Dairy Council)

4 cups fresh or frozen mixed vegetable chunks (combinations of broccoli, red bell pepper, snow peas, water chestnuts, eggplant, zucchini, onion, mushrooms, etc.)
2 Tbsp. Teriyaki sauce
2 Tbsp. Orange juice
2 Tbsp. Peanut butter
1 tsp. minced garlic
1 Tbsp. Fresh minced gingerroot (or 1-1/2 tsp. ground ginger)
1/8 tsp. cayenne
1 large pizza crust (like Boboli, canned, frozen or fresh)
¼-1/2 cup part-skimmed Mozzarella cheese, shredded
2 Tbsp. Cilantro, chopped (optional, but a delicious addition!)

1.       To a hot, nonstick skillet, add teriyaki sauce, orange juice, peanut butter, gingerroot, cayenne and garlic.  Stir together and then add vegetables.

2.       If frozen vegetables are used, stir into sauce and heat vegetables until hot.  If fresh vegetables are used, simmer 5-7 minutes.  Cook until most of the juices are evaporated.

3.       Spoon vegetables and sauce onto pizza crust.  Top with cheese.

4.       Bake at 400-450 degrees for about 10-12 minutes or until cheese begins to brown.

5.       Top with cilantro and serve.

Makes 4 generous servings

April 16, 2002  Demo: Fruity Greens and Dressing

6-8 cups dark leafy greens or spinach, washed, trimmed and dried
¼-1/2 cup finely sliced red onion or green onions
“Mix or Match” vegetables and fruits; Use as many different ones as you have available
1 small red bell pepper, thinly sliced
½ avocado, sliced
½ cup water chestnuts, sliced
½ cup sliced jicama
½ cup baby carrots, quartered lengthwise
Strawberries, thinly sliced
Blackberries, blueberries or other available berries
Pears or peaches (fresh or canned), sliced
Mango (fresh or canned), sliced
Apple slices
Orange or grapefruit sections
Pomegranate seeds

Dressing:
2 Tbsp. Rice vinegar
2 Tbsp. Balsamic vinegar
2 Tbsp. Fruit jam (strawberry, raspberry, blackberry, orange, apricot or pineapple)
1-2 Tbsp. Olive or canola oil
1 tsp. mustard
1 tsp. minced garlic

Mix thoroughly and pour over salad.  Enjoy!

April 23, 2002    Demo: Breakfast Burritos

1 flour tortilla per person, (Try whole wheat) 

3 eggs

6-8 egg whites or egg substitute

1 large cooked potato, diced

Zucchini, diced or grated

1 cup sliced mushrooms (or one can, drained)

1 cup chopped onion

3/4 cup chopped tomato

1 tsp. oil

Your favorite salsa

shredded lettuce

 

Heat oil, sauté onion, when almost limp add zucchini, potato and mushrooms and cook for about 2 minutes.  Thoroughly combine eggs and egg whites, and stir into vegetable mixture.  When almost set, stir in tomatoes and cook until eggs are set.  Add salt and pepper to taste.  Wrap tortillas in foil and warm in oven (or heat in the microwave).  To assemble: Place egg mixture in tortilla, add your favorite salsa and shredded lettuce, roll up and enjoy.  Any type of cooked vegetable can be used in this recipe (it's a great way to use up leftover vegetables), which can increase both nutrient content and flavors!

May 1, 2002 -- Demo: Chicken Chile Verde

3 boneless, skinless chicken breasts
1 large onion, chopped (approx. 1 1/2 cups)
2-3 cloves garlic, chopped
2(10-oz.) containers frozen, chopped spinach, thawed
1/2 cup cilantro, chopped
1 (7-oz) can diced green chiles (choose mild or jalapeno)
1-1/2 c frozen french-cut green beans, thawed
1 cup mild green chili sauce

1.       Lightly coat a 4-quart saucepan or Dutch oven with nonstick vegetable spray. Heat over medium heat. Add the chicken and cook 4-5 minutes on each side, until lightly browned on the outside and no longer pink on the inside. Remove the chicken from the pan. Using two forks, shred the chicken.

2.       Using the same pan, add the onion and garlic and cook until onion is translucent, about 5 minutes. 

3.       Stir in shredded chicken, spinach, cilantro, green chilies, thawed green beans and chili sauce. Cover and simmer over low heat, stirring occasionally for 15 minutes.

4.     Serve rolled into a burrito, stuff into pita, or serve over brown rice.

Makes 4 servings

May 7, 2002 -- Demo: Quick Tuscan White Bean & Tomato Soup

2 cans (15-oz. each) Great Northern beans
2 cans reduced salt, fat free chicken broth
2 bay leaves
2 Tbsp. olive oil
3/4 lb. onions, thinly sliced
4 medium celery stalks, thinly sliced
3 medium carrots, thinly sliced
8-10 oz lean smoked ham, coarsely diced
2 tsp. sugar
4 garlic cloves, minced or crushed
2 cans (15-oz. each) diced tomatoes (use seasoned, if desired)
1/4 c lemon juice

1.     Heat oil in large, heavy saucepan over medium heat. Add onions, celery and carrots and cook until onion is beginning to color and vegetables are slightly softened, about 5 minutes.

2.     Add ham, sugar and garlic. Stir an additional 5 minutes.

3.     Stir in tomatoes, bay leaves, beans and chicken broth, bring to a simmer and cook for 10 -15 minutes, stirring occasionally. Blend in lemon juice and serve.

May 14, 2002 -- Italian Broccoli and Pasta

2 cups broccoli flowerets (fresh or frozen)
3 tablespoons chopped green onion
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon pepper
1 can (14-1/2 ounce) stewed tomatoes, not drained
4 cups cooked fettucini noodles
8 ounces shrimp, crab, or tuna (water packed, drained)
2 tablespoons Parmesan cheese

Cook fettucini according to package instructions (omitting oil and salt) and drain.  Spray a skillet with non-stick cooking spray and stir-fry onion and broccoli for 3 minutes, or until it is just starting to get tender.  Add seasonings, tomatoes and seafood.  Simmer until heated throughout.  Spoon vegetable/seafood mixture over fettucini and top with Parmesan cheese.  Serves 4.

340 calories per serving; 4 g fat, 112 mg chol., 511 mg sodium

May 21, 2002 -- Demo: Red Pepper Hummus

1 head garlic
1 Tbsp. Reduced salt, fat-free chicken broth (or vegetable broth or water)
½ tsp. olive oil
½ cup roasted red peppers (fresh roasted or canned)
1 (15-oz) can garbanzo beans, save 3 Tbsp. Liquid
2 Tbsp. Chopped sun-dried tomatoes marinated in olive oil
1 Tbsp. Lemon juice
2 Tbsp. Tahini

1.      Preheat the oven to 375 degrees.  Cut ¼-inch off the top of the head of garlic, exposing the individual cloves.  Put the garlic in a small baking dish with the chicken broth.  Arrange the head, root end down.  Drizzle the olive oil over the exposed cloves. Cover tightly with foil and bake for about 20 minutes.  Remove the foil and roast until soft, 5 to 10 minutes more.  Remove from the oven.

2.      Using a toothpick, remove the individual garlic cloves and add to a food processor or blender, along with the roasted red peppers.  Puree until smooth.  Add the garbanzo beans and the reserved 3 Tbsp. Of bean liquid, chopped sun-dried tomatoes, lemon juice, and tahini.  Puree until smooth.  Serve with crackers, baguette or pita bread.

Makes 7, ¼ cup servings.


May 28, 2002 -- Demo: Apricot Upside-Down Cake

2 tbsp. Soft, light margarine
1/3C. packed brown sugar
1 tbsp water
1 (8 oz.) can apricots, drained
2 tbsp. dried raisin or cranberries
1 1/3C. flour
1/2C. sugar
2 tsp. baking powder
2/3C. nonfat milk
1/4C. soft, light margarine
1 egg
1 tsp. vanilla

Melt the 2 tbsp. margarine in a 8” or 9” round pan.  Stir in brown sugar and water.  Arrange apricots and dried fruit in the pan.  Set aside.

Stir together flour, granulated sugar and baking powder. Add milk, the 1/4C. margarine, egg and vanilla.  Beat with an electric mixer or a wooden spoon.  Beat for 1 minute.  Spoon batter into prepared pan. Bake in a 350 degree oven for 30 to 35 minutes or until a toothpick in center comes out clean.  Cool for a short time.  Loosen sides, invert on a plate and serve warm.  Makes 8 servings.

Variation: Substitute canned pears and peaches for the apricots.

6/02/02 Demo: Chicken Cabbage Salad (Goi Ga)

½ lb. Skinless chicken breasts, boiled
1 small head green cabbage, finely shredded
1 medium-sized carrot, shredded
½ small onion, thinly sliced
½ tsp. salt
½ cup fresh cilantro, chopped
2 Tbsp. Roasted unsalted peanuts, coarsely chopped

Nuoc Cham dressing
1 Tbsp. Sugar
¼ cup water
2 Tbsp. Fish sauce
2 Tbsp. Fresh lime or lemon juice
½ tsp. chili paste
2 cloves garlic, minced
Dissolve sugar in water. Add remaining ingredients and mix well. Set aside 

1. Shred chicken meat lengthwise. Add salt to cabbage, carrots, and onions and wait for approximately 5 minutes or until slightly wilted. Rinse and squeeze out excess water. 
2. Place cabbage, carrots, and onions in a large bowl. Add chicken, cilantro and mix well.
3. Add Nuoc Cham dressing and garnish with crushed peanuts. 
Serves 4 to 6, with 355 calories per serving, 5 g. fat, 65 mg. Chol., 454 mg. sodium.
Complete the meal by serving with noodles or rice and fresh fruit.

6/11/02 Demo: Tex-Mex “Pork” with Black Bean Salsa
(adapted from The Twenty Minute Low-Fat Gourmet)

1 lb. well-trimmed pork tenderloin (or use turkey or chicken breast meat, or 12-14 oz. calcium tofu drained and cut into cubes)
1 tsp. chili powder
½ tsp. ground cumin
½ tsp. garlic powder
¼ tsp. salt (optional)
¼ tsp ground black pepper (optional)
1 – 15- or 16-ounce can black beans, rinsed and drained
1 cup frozen, fresh, or canned whole kernel corn, drained
½ cup prepared salsa
1/2 cup coarsely chopped cilantro

Cut pork (or other meat) crosswise into 1-inch-thick slices. Using the heel of your hand, press them into ½-inch-thick medallions. In a small bowl, combine chili powder, cumin, garlic powder, and, if desired, salt and pepper. Sprinkle both sides of meat evenly with spice mixture. 

Heat a large nonstick skillet over medium-high heat. Add meat and cook for 2 minutes per side. Add beans, corn, and salsa. Cover and reduce heat. Cook for 7 to 8 minutes or until meat is cooked through and sauce has thickened. 

Transfer to a serving dish, sprinkle liberally with cilantro, and serve. It can be served with side dishes of rice, noodles or potato. It can also be used as a “potato topper”.
Serves 4-6, with 327 calories per serving, 6.7 g fat

6/18/02 Demo: Pumpkin Pie Shake (adapted from Stealth Health)

1 cup canned pumpkin
1 cup nonfat (or nonfat evaporated) milk
6 scoops (3 cups) fat-free frozen vanilla yogurt, fat-free vanilla ice cream or light vanilla ice cream 
½ tsp. pumpkin pie spice
½ tsp. rum extract

In a blender, combine the pumpkin, nonfat milk, frozen yogurt, pumpkin pie spice and rum extract. Blend until smooth. 
Makes 3 generous 1 cup servings, with 249 calories per serving, 0 g. fat, 0 mg. Chol.,

6/25/02 Demo: Swiss Chard and Sweet Pepper Stir-Fry

(adapted from Eating Well's Rush Hour Cookbook)

1 teaspoons vegetable oil, canola or sesame
1 medium onion, cut in half and thinly sliced 
1 large red bell pepper, cored, seeded and thinly sliced
3 Tablespoons vegetable stock or water
1-1/2 teaspoon hoisin sauce
1 lb. Swiss chard, washed, stems diced, leaves shredded (6 cups)
Salt to taste (optional)

Heat oil in a wok or large deep skillet over high heat. Add onions and stir-fry until they are translucent and slightly soft, about 2 minutes. Add peppers, stock or water and hoisin sauce; bring to a boil. Reduce heat to medium-low and simmer, covered, for 2 to 3 minutes. Add chard stems and leaves, tossing to combine. Simmer, covered, just until the chard is tender, 3 to 5 minutes. Season with salt, if desired. 
Serves 4, with 45 calories per serving; 1 g fat, 0 mg chol., 99 mg sodium 


7/02/02 Demo: Oriental Rice and Seafood Salad

(with variations) (adapted from Quick and Healthy by Brenda J. Ponichtera)

2 cups cooked brown rice (use quick cooking, if desired)
2 cups raw bean sprouts, or 1 can (16 oz.) bean sprouts, drained and rinsed
2 stalks celery, diagonally sliced
1/4 cup chopped green pepper (or more, if desired)
2 green onions, thinly sliced
1 lb. cooked shrimp (frozen works well)*
1 can (8 oz.) sliced water chestnuts, drained
1/4 cup rice vinegar with 2 tsp. sugar dissolved in it
2 Tablespoons light soy sauce

Combine first seven ingredients. Mix vinegar and soy sauce. Pour over salad and mix well. Chill before serving. 
Serves 8; 140 calories per serving, 1 g fat
*Variations: In equal amounts, substitute crab, faux crab, chicken, turkey, or baked tofu for the shrimp. You can also add other vegetables: frozen peas or fresh snap peas, blanched broccoli, baby carrots or green beans. Use your imagination

7/09/02 Demo: Vegetable Quesadillas

(adapted from Healthy Latino Recipes Made with Love)

1 large carrot, grated
1 medium zucchini, grated
8 flour tortillas (or use corn tortillas, if preferred)
¾ cup crumbled queso fresco or shredded Monterey Jack cheese (you can decrease the fat by substituting part-skim Mozzarella cheese)
Bottled hot sauce or salsa to taste

1. In a small bowl, mix carrot and zucchini.
2. Sprinkle ½ cup vegetable mixture over each of the four tortillas. Top each tortilla with 3 tablespoons cheese. Sprinkle with hot sauce, to taste. Cover with a second tortilla.
3. Heat a nonstick pan over medium heat until hot. Place each quesadilla in pan. Cook 1 minute. Turn over and cook 1 minute longer or until hot and cheese melts. Cut each quesadilla into four quarters. Serve. 
Quesadillas can be heated in the microwave by wrapping them individually in waxed paper (or some plastic wraps) and cooking on HIGH for 1 minute. 

Makes 4 servings, with 359 calories per quesadilla, 10 g fat, 14 mg chol., 475 mg sodium, and 4 g fiber (cholesterol is decreased if lower fat cheeses are used, and fiber is increased if corn tortillas are used)

7/16/02 Demo: Fast Salsa Spaghetti

(adapted from 5-A-Day for Health)

1 lb. Lean ground beef, 90% lean, 10% fat (or ground turkey or chicken) 
½ tsp. garlic powder or 1 clove garlic, minced
2 cups chunky-style salsa
3 cups cooked spaghetti (preferably whole grain)
½ cup reduced fat Monterey Jack (or part-skimmed Mozzarella) cheese, shredded

1. Heat a large nonstick skillet over medium-high heat. Add beef and cook until browned, about 7 minutes.
2. Drain beef (you can decrease fat even more by putting the cooked beef in a colander or strainer and running very hot water over it) and return to pan. Add garlic powder and salsa; reduce heat to low and simmer 10 minutes. 
3. Toss with hot cooked pasta and top with cheese.

Makes 4 servings, with 446 calories per serving, 8 g. fat, 75 mg. Chol., 463 mg sodium and 5 g. fiber. (You can decrease calories and fat by reducing the amount of meat used to ½ -3/4 lb., and increase fiber by using whole wheat spaghetti.)

7/23/02 Demo: Pasta with Vegetables

(adapted from 5-A-Day for Health)

Nonstick cooking spray
2 medium-sized bell peppers (any color, or mixed colors)
1 small onion, cut into chunks
1 large zucchini, cut into chunks
½ tsp. garlic powder
½ cup vegetable broth or water
3 cups cooked spaghetti (preferably whole grain)
½ cup grated Parmesan cheese

1. Spray skillet with nonstick cooking spray. Heat over medium-high heat. Add onions and peppers and cook until softened. 
2. Add zucchini; mix well and add broth. Let simmer until liquid has cooked down to half.
3. Add pasta, mix well, and heat thoroughly. Top with or mix in Parmesan cheese.
Makes 4 servings with 446 calories per serving, 8 g. fat, 75 mg. Chol., 463 mg. Sodium, and 5 g. fiber (more if whole wheat spaghetti is used)

8/06/02 Demo: Blueberry Peach Crisp

(adapted from Easy Recipes Using Common Commodity Foods: Supplement)

Topping:
½ -3/4 cup oatmeal 
½ cup brown sugar
1/4 cup whole wheat pastry flour
¼ cup soft margarine
1/3 cup walnuts, chopped

Filling:
2 cups fresh or frozen blueberries, thawed
3 cups fresh or frozen sliced peaches, thawed
¼ cup sugar
3 Tbsp. whole wheat pastry flour
½ tsp. cinnamon

  1. Preheat oven to 350 degrees. Combine oats, brown sugar and flour. Cut in margarine with a fork or pastry blender until well blended and moist enough to form a ball. Add chopped walnuts.
  2. Toss undrained blueberries and peaches with sugar, flour and spices. 
  3. Pour into an 8x8-inch baking dish. Scrape bowl well. 
  4. Sprinkle crumb mixture evenly over fruit and bake for 35-40 minutes or until golden brown. 

Makes 9 servings, with 264 calories per serving, 8 g. fat, 0 mg. Chol., 108 mg. Sodium and 2.4 g. fiber

8/13/02 Demo: Italian Salsa 

(adapted from Stealth Health)

4 cloves garlic, minced (or 2 tsp. minced bottled garlic)
1 tsp. olive oil
1 lb. Roma tomatoes (4-6 large), chopped
1/3 cup loosely packed fresh spinach, without stems
1/4 cup loosely packed basil, without stems
1.8 tsp. salt

In a large microwaveable bowl combine the garlic and olive oil. Microwave on
High for 15-30 seconds, just until aromatic. Add the tomatoes, spinach, basil,
and salt. Mix thoroughly to coat. Cover and chill until ready to serve.

Makes 4, 1/2 cup servings, with 40 calories per serving, 1.5 g. fat, 0 mg. chol.
Serve with crusty bread, as a topping for pizza or over pasta. Make it a day
ahead for better flavor combining.

8/20/02 Demo: Pesto Pasta Surprise 

(adapted from Stealth Health)

12 oz. angel hair pasta, capellini, or a favorite whole grain pasta
2 Tbsp. pine nuts
1/2 cup fresh basil (leaves only)
5 cloves garlic, minced (or 2-1/2 tsp. minced, bottled garlic)
1 cup nonfat cottage cheese
2 cups broccoli florets
4 tsp. olive oil, divided
1/4 cup fat-free, reduced sodium chicken broth or vegetable broth
2/3 cup freshly grated Parmesan cheese
1 tomato, diced

  1. Cook the pasta according to the directions on the package. Drain and set aside. If necessary, cover to keep warm.
  2. Preheat the oven to 400 degrees. Place pine nuts on a cookie sheet and bake 2-3 minutes until lightly golden (watch carefully to prevent burning)
  3. Transfer pine nuts to a blender or food processor. Add the basil and garlic. Blend or process until finely chopped. Add the cottage cheese and blend until smooth. With the machine running, gradually add the broccoli and the olive
    oil. Then gradually add the chicken or vegetable broth and Parmesan cheese.
  4. In a large bowl toss the cooked pasta with the pesto and toss until well coated. Divide among five plates and garnish with diced fresh tomato.

Makes 5 servings, with 395 calories per serving, 9.7 g. fat, 9 mg. chol.

8/27/02 Demo: Peachy Caramel Crunch

(adapted from Communicating Food For Health)

4 ripe peaches (3 cups), pitted and cut in wedges (or other desired fruit, see below*) 
1/4 cup brown sugar
1/2 cup low-fat granola (granola without raisins or nuts works best for this recipe)

  1. Toss peaches with brown sugar and place in glass baking pan. Cover with waxed paper and microwave for 6 - 8 minutes on high, or until peaches are tender. Serve in individual bowls with low-fat granola sprinkled over the top of each. This goes well with a scoop of nonfat vanilla frozen yogurt. You also can use a one-pound bag of frozen peach wedges. Increase cooking time to 12 - 15 minutes, or until fruit is tender and mixture is bubbly. 
  2. Use this as a delicious breakfast by adding between 1/2 and 1 cup nonfat plain yogurt and 1/2 cup granola to the cooked fruit).
  3. You also can use any type of firm fruit such as blueberries, cherries, apples, pears or apricots. Avoid melon or strawberries, since they are too soft. 

4 servings; 140 calories per serving, 0.5 g fat, 0 mg cholesterol, 30 mg sodium

9/11/02 Demo: Pear Pepper Salsa

(adapted from Discover the Secret, 5-A-Day for Health)

2 Bartlett, Comice or Anjou pears, thinly sliced (leave the skin on)
2 bell peppers, red, green, yellow, or mixed colors, diced
1 jalapeno pepper, diced 
2 Tbsp. minced fresh cilantro or mint (or use a combination of the herbs for an exciting flavor!)
½ cup canned 100% apple, pineapple or pear juice
1 Tbsp. Dijon-style mustard
Ground black pepper

  • In a bowl, combine all ingredients. Mix well.

Makes 4 servings. It tastes delicious served with roasted or grilled chicken, fish, other meats or tofu!

9/18/02 Demo: Summer Pasta with Ricotta

(adapted from Twenty-Minute Low Fat Gourmet)

9 oz. uncooked medium-sized whole grain pasta (rotini is a good choice, and whole grain varieties are available)
2 large ripe tomoatoes
1 cup low-fat ricotta cheese (try substituting 1 pkg. Silken tofu, blended)
¼ cup chopped fresh basil
1 Tbsp. olive or canola oil
1 Tbsp. balsamic vinegar or 2 tsp. red wine vinegar
2 Tbsp. chopped green onions
1 clove garlic, minced
½ tsp. salt, optional
½ tsp. black pepper
2 Tbsp. grated Parmesan cheese

  • Place a strainer over a large bowl. Cut tomatoes in half and squeeze juice into the strainer. Push on seeds to extract juice. (Seeds can be discarded or added to the dish.) Cut tomatoes into ½ - inch pieces.
  • Add ricotta cheese, basil, oil, vinegar, chives, garlic, salt (if desired), pepper and tomato pieces to the tomato juice in the bowl. Mix well.
  • Cook, drain and add hot pasta. Toss well. Sprinkle with Parmesan cheese. 

Makes 4 servings with 395 calories per serving, 11 g. fat, 12 mg. Chol., 433 mg. Sodium (with added salt), 9 g. fiber

Note: You can add other summer vegetables for added flavor and crunch!

9/25/02 Demo Apple-Pear Crisp

(adapted from Stealth Health)

Filling:
3 medium apples ( 1 lb.), thinly sliced (peels optional)
3 medium pears (1 lb.), thinly sliced (peels optional)
¼ cup sugar 
1 tsp. cinnamon
½ tsp. nutmeg

Crisp Topping:
½ c brown sugar
1/3 cup regular or quick oats
¼ cup wheat germ
1/4 cup flour
1 tsp. cinnamon
½ tsp. nutmeg
¼ cup light margarine

  • Preheat oven to 375 degrees. Lightly coat an 8x8-inch baking dish or 9-inch pie plate with nonstick cooking spray. 
  • In a large bowl combine fruits, sugar, cinnamon and nutmeg. Toss until lightly coated. Transfer to prepared baking dish.
  • Combine dry ingredients for topping. Add light margarine to the mixture, mixing until crumbly. 
  • Sprinkle topping over the apple mixture. Bake for 35-40 minutes, or until the fruit is tender and the filling is bubbly. Serve warm. 

Makes 6 generous servings, with 278 calories per serving; 4 g. fat, 2 mg. Chol.

10/02/02 Demo: Pesto Penne Chicken Salad with Grapes

(adapted from The 15-Minute Gourmet – Chicken)

6 oz. whole grain penne pasta (or use other whole grain shapes like rotini or rotelli)
12 oz. boneless, skinless chicken breast halves
½ cup creamy pesto dressing
1 cup shredded carrots
1 cup seedless red grapes
2 medium green onions, coarsely chopped
Leafy lettuce

Dressing: 
2 Tbsp. pesto (homemade or commercial)
2 Tbsp. nonfat plain yogurt
2 Tbsp. red wine vinegar
¼ tsp. pepper

  1. Make dressing by whisking ingredients together in a small mixing bowl. Adjust seasonings to taste.
  2. Bring a medium-sized pot of water to a boil, add a small amount of salt and cook pasta until just tender (al dente), about 10-12 minutes. Drain well, rinse with cool water and drain again.
  3. While pasta is cooking, poach the chicken. Heat about 1-1/2 inches of water to boiling in a frying pan, add chicken breasts (water should cover) and turn heat to medium. Cover and cook for 8-10 minutes or until the chicken is just cooked through. Remove chicken from pan, cut into 1-inch pieces and let cool. (Save the cooking liquid in your refrigerator or freezer for a future soup).
  4. Toss together pasta, chicken, carrots, grapes, and green onions in a medium bowl. Add the dressing and toss again.
  5. Serve on a bed of lettuce and garnish with tomato wedges, bell pepper slices or other vegetables of your choice.

10/9/02 Demo: Roasted Summer Vegetables

(from Recipe Rescue)

1 red bell pepper, cored, seeded and cut into strips
1 yellow or green bell pepper, cored, seeded and cut into strips
1-2 red onions, peeled and cut into wedges
2 medium summer squashes, ends trimmed and cut into strips (I used sliced Patty Pan and it was great!) 
2 small to medium zucchini, ends trimmed, cut into 1/2-inch-thick strips
4 cloves garlic, peeled and thinly sliced
1 teaspoon olive oil
1 tablespoon chopped fresh oregano or 1 teaspoon dried 
Pepper to taste
1 tablespoon balsamic vinegar
Vegetable oil cooking spray

Preheat oven to 425 degrees F. In a large bowl, toss together peppers, onions, squash, zucchini, garlic, olive oil, oregano and pepper. Spread vegetables on a baking sheet or metal roasting pan, lightly spray with vegetable oil cooking spray, and roast for 15 to 20 minutes, or until tender, stirring several times. Transfer to a serving bowl and cool slightly. Add parsley and vinegar and toss until mixed. Taste and adjust seasonings. Serves 6
48 calories per serving; 1 g fat, 0 mg chol., 3.6 mg sodium 

10/16/02 Demo: Spaghetti Squash in Marinara Sauce 

(adapted from AIDR Newsletter)

1 Spaghetti squash (about 3 lbs.)
2 tsp. olive or canola oil
1/2 medium onion, chopped
2 garlic cloves, minced
1 can (28 oz. crushed or diced tomatoes)
1 tsp. dried thyme
1 tsp. dried rosemary
Black pepper to taste
3 Tbsp. chopped fresh basil (or 1 tsp. dried basil)
1/4 cup grated parmesan cheese
1/4 lb. lean ground beef, turkey or chicken (optional) or crumbled tofu

  1. With a sharp knife, pierce the squash skin in 4-6 places around the outside. Microwave on high for 15 minutes (figure 5 minutes per pound). Rotate the squash mid-way. Let cool for 10 minutes before serving.
  2. While the squash is cooking and cooling, heat a medium-sized saucepan and cook ground meat (if used). Drain any fat (rinse meat with hot water if you want to remove the greatest amount of fat). Remove meat from pan, add oil and heat.
  3. Saute' the onion and garlic for 2 minutes at a medium temperature. Add tomatoes, thyme, rosemary, and pepper. If dried basil is used, add it at this time also. Bring to a boil, stirring frequently, reduce heat and simmer 10 minutes. Add ground meat. If using fresh basil, remove pan from heat and add basil.
  4. Halve the squash and scoop out seeds. Scrape inside of squash with tines of a fork to remove spaghetti-like strands. Divide among four plates, top with marinara sauce and parmesan cheese.

Makes 4 servings with 212 calories per serving, 6 g. fat, 7 gm. fiber, 405 mg. Sodium (Add other vegetables such as chopped bell pepper, celery, summer squash, or other favorites for variety.)

11/05/02 Demo: Simply Baked Tofu

14-oz. package of tofu, well-drained 
Commercial sauce of your choice: barbecue sauce, Asian sauce, teriyaki sauce or other sauce of your choice

  1. Slice tofu into 8 slices (slabs) and place on cookie sheet that has been lightly sprayed with vegetable cooking spray.
  2. Brush or spoon favorite sauce on slices and bake in 450 degree oven for 15 minutes.
  3. Turn slices over, spoon or spray sauce on second size and bake another 15 minutes. The slices are now ready to use in sandwiches, in casseroles, or for snacks. Bake tofu ahead for use in weekday meals, it’s delicious!

11/12/02 Demo: Italian Sausage and Bean Stew with Polenta
(adapted from Eating Well Magazine)

1/4 lb. Italian-style turkey or chicken sausage (bulk or link)
1/2 cup dry white wine
2 - 14-1/2 ounce cans diced tomatoes with basil, garlic and oregano, undrained
1 - 15 ounce cans cannellini, Great Northern or pinto beans, drained and rinsed
Salt and pepper to taste
1 - 16-ounce package prepared polenta, cut into 1/2-inch thick slices.

  1. In a large non-stick skillet, cook sausage (heat if it is pre-cooked), until it is no longer pink, about 3 minutes.
  2. Add wine and stir, scraping up any browned bits. Add tomatoes and cook, stirring occasionally, until sauce thickens, about 6 minutes. Stir in beans, reduce heat to low and simmer until heated through, 5 to 10 minutes. Season with salt and pepper.
  3. Lightly coat a medium-skillet with vegetable cooking spray (preferably use a cast-iron skillet with ridges to give a grilled appearance). Heat pan over medium-high heat. Cook polenta in batches until pieces are crusty, about 3 minutes per side.
  4. Divide the polenta slices between 4 plates and spoon stew over the top.  Serve immediately. (sprinkle each serving with 2 tsp. parmesan cheese if desired.)

Makes 6 cups of stew for 4 servings, with 480 calories per serving, 5 g. fat; 18 mg. chol., 1,340 mg. sodium, and 4 g. fiber.

11/19/02 Demo: Baked Apples with Granola
(adapted from Eating Well Magazine)

1 Tbsp. butter or margarine
1-1/2 Tbsp. lemon juice
4 large baking apples
3 Tbsp. sugar
2/3 cup low-fat granola (I used maple)
1 large egg white
1-1/2 cups apple cider

  1. Preheat oven to 350 degrees. In a small pan, melt butter over low heat (or melt in the microwave using a custard cup). Remove from heat or microwave and add lemon juice.
  2. Peel apples about 1/3 down from the top, leaving the skin on the lower part. With a grapefruit knife or paring knife, carefully cut out apple cores, leaving the bottom intact. Widen the opening at the top of the apple by cutting about 1/2 inch off, using a 45 degree angle from the top.
  3. Place apples in an 8-inch or 9-inch baking dish. Brush the peeled parts of the apples with 1 Tbsp. of the butter/lemon juice mixture, and sprinkle them with 1 Tbsp. sugar.
  4. In a food processor or blender, pulse granola until it forms coarse crumbs. Add egg white, remaining butter mixture and 1 Tbsp. sugar; pulse until just combined.
  5. Spoon granola mixture into apples, spreading it slightly over the tops. Sprinkle with remaining 1 Tbsp. sugar. Pour cider into bottom of dish, around apples.
  6. Bake apples for 50-60 minutes, or until tender, and filling is puffed and brown. Loosely cover tops of apples with foil if they start to brown too quickly. You can also "bake" them in the microwave at 50% power for approximately 15 minutes. They aren't brown from the carmelizing sugars, but the apple cider cooks down and becomes a nice sauce and they're delicious! Let the apples cool in the pan for 15-20 minutes before serving.

Makes 4 servings, with 260 calories per serving; 5 g. fat, 8 mg. chol. (if butter is used); 65 mg. sodium, 4 g. fiber.

11/26/02 Demo: Green Bean and Cherry Tomato Casserole
(adapted from Diabetes Forecast)

¾ lb. Fresh or 1 lb. Frozen whole green beans
1 medium red onion, halved and thinly sliced
1 tsp. olive oil
1-1/2 tsp. balsamic vinegar
½ tsp. sugar
½ tsp. dried thyme
1 cup fresh cherry tomatoes, halved
½ tsp. black pepper

If using fresh green beans, trim the beans. Fill a large pot with water and bring to a boil. Add the green beans and cook for 1 minute. Drain and rinse with cool water. Set aside.

If using frozen green beans, rinse with hot water, drain and set aside.

  1. In a large nonstick skillet, heat oil. Add the red onion and sauté for about 5 to 6 minutes. Add the balsamic vinegar and sugar and continue to sauté for about 2 minutes. Add the dried thyme.
  2. Place the green beans in the bottom of a shallow baking dish. Top with the onions. Cover the onions with the tomato halves. Sprinkle with black pepper. 
  3. Bake the casserole at 400 degrees for 10-12 minutes, until tomatoes are tender, or lightly browned. Makes 4 servings

12/03/02 Demo: Applesauce Raisin Cake

2 C. whole-wheat pastry or enriched flour
½ C. quick-cooking oatmeal
2 tsp. Baking Soda
1 tsp. Cinnamon
1 C. sugar
1/3 C. canola oil
1 egg
1 ¾ C. applesauce
1 C. raisins (or use a combination of raisins and dried cranberries)
1 to 2 Tb. Powdered sugar

Heat oven to 350 degrees. Spray 13x9 inch baking pan with nonstick cooking spray. In small bowl, combine flour, oatmeal, baking soda, and cinnamon. In a large bowl, combine sugar and oil; beat until light and fluffy. Add egg and beat well. Add flour mixture alternately with applesauce, beating well after each addition. Stir in raisins. Spread batter into pan.

Bake for 30-40 minutes or until toothpick inserted in center comes out clean. Cool. Sprinkle with powdered sugar just before serving. 18 servings.


12/10/02 Demo: OATMEAL PANCAKES
(From Laurel's Kitchen) 

1 1/8 cups nonfat milk
1 cup rolled oats
1 T oil, preferably canola
2 eggs or 4 egg whites, beaten 
1/2 cup whole wheat pastry flour
1 Tbsp brown sugar
1 tsp baking powder
¼ tsp. salt (optional)
3/4 cup fresh or frozen blueberries or blackberries (optional)*

1.Combine the milk and rolled oats in a bowl and let them stand at least 5 minutes. 

2. Add the oil and beaten egg whites, mixing well. Then stir in the flour, sugar, and baking powder. Stir just until the dry ingredients are moistened. 

3. Bake on a hot, lightly oiled griddle, using 1/4 cup of batter for each pancake. Turn them when the top is bubbly and the edges are slightly dry. 
*Blackberries are particularly good in oatmeal pancakes, but whatever berry you have on hand can be substituted. Just take a handful of cranberries, blueberries, or raspberries out of the freezer and add them (still frozen) to the formed pancake before turning. Makes 10 small (four-inch) pancakes.
87 calories per pancake: 2 g fat; .04 mg chol; 87 mg sodium. 


12/17/02 Demo: Turkey Divan
(adapted from Better Homes & Gardens Casserole Book)

10-oz. packages of frozen broccoli spears, or 2 heads of fresh broccoli cut into spears
2 cups sliced, cooked turkey or chicken breast
cans reduced fat, reduced salt, condensed cream of chicken or mushroom soup
½ cup light or low fat mayonnaise, or nonfat plain yogurt
1-2 tsp. curry powder
Tbsp. dry sherry
½ cup low fat sharp cheddar cheese, grated
½ cup soft bread crumbs

Steam or microwave fresh broccoli for 2-3 minutes, or use frozen broccoli spears, and arrange in a shallow casserole that has been lightly coated with vegetable cooking spray.

Combine cream soup, mayonnaise or yogurt, lemon juice, curry powder, and sherry. (If too thick, thin with a small amount of water or nonfat milk.) Pour over chicken.

Sprinkle with grated cheese. Top with bread crumbs and lightly spray with vegetable cooking spray. Bake at 350 degrees for approximately 20 minutes, or until thoroughly heated. 

Makes 6-8 generous servings.
County Home | Health & Human Services Home | Administration | Mental Health | Public Health | Social Services