1 cup all-purpose flour ½ cup whole-wheat flour ½ cup wheat bran 1/3 cup sugar or sugar substitute ¼ cup ground flaxseed or flax meal 1 tsp each baking soda and baking powder ½ tsp cinnamon ¼ tsp salt 1 ½ cups mashed ripe bananas ¾ cup plain yogurt 2 eggs 2 T butter, melted 1 tsp vanilla ½ cup finely chopped nuts Preheat oven to 350⁰, spray a 9 x 5 loaf pan lightly with cooking spray and set aside. BRANana Bread Lori Furlott In a large bowl, combine flour, wheat bran, sugar, ground flax, baking soda, baking powder, cinnamon and salt. In a medium bowl, whisk together bananas, yogurt, eggs, butter and vanilla. Add wet ingredients to dry ingredients and stir just until moist. Fold in nuts being careful not to over mix the batter. Spoon batter into prepared pan. Bake for about 50 minutes or until toothpick inserted in center comes out clean. Cool loaf in pan on a wire rack for 10 minutes. Remove loaf from pan and cool completely. Loaf makes 16 slices 1 slice: 140/6/19/172 Preheat oven to 350 F Mix together until creamy: ¼ cup unsalted butter at room temp 1 ½ cup sugar 1 T vanilla extract Add in 3 parts, beating well after each addition: ½ cup plus 2 T of egg whites Whisk together in medium sized bowl: ¾ cup of whole wheat or white flour ½ cup of cocoa powder ½ tsp baking powder 1/3 tsp salt 1/3 tsp black pepper Calories/Fat/Carbohydrates/Sodium Flax Brownies Jada Jude Emerson Gradually add flour mixture into egg mixture blending well. Do not over mix. Stir in: 4 T of ground flax seed 1 cup chopped pecans or walnuts (optional) Spread in lightly greased 8 x 8 inch pan Bake 40 to 45 minutes until brownies pull away from sides of pan Cool completely before cutting into squares. Yield: 16 (2x2) 241/15/27/74
Mandarin Orange Cake JoAnn Manty 1 box yellow cake mix with pudding (18.5 oz) 4 egg whites 1 small can mandarin oranges with liquid (11 oz) Add oranges to cake mix, then one egg white at a time, mixing for 3 minutes. Put in 9 x 13 greased and floured pan. Bake at 350⁰ for 25-30 minutes. Cool. Frosting: 1 4-oz box instant sugar free vanilla pudding 1 20-oz can crushed pineapple, drained 1 8-oz cool whip, lite Mix drained pineapple with pudding until thickened. Mix in cool whip until thoroughly mixed. Frost cooled cake. Serves: 24 150/4/27/350 2 cups wheat bran 1 cup all-purpose flour ¾ cup whole wheat flour 2 T Splenda 1/3 cup chopped nuts 1¼ tsp baking soda ¼ tsp salt 1 egg ¾ cup milk 2/3 cup honey ½ cup peanut butter 2 T vegetable oil High Fiber Peanut Butter Bran Muffins Lori Furlott Line muffin pan with baking cups. In a bowl combine bran, flour, whole wheat flour, Splenda, nuts, baking soda and salt. In another bowl combine egg, milk, honey, peanut butter and oil. Stir in flour mixture until just combined. Fill cups: sprinkle with extra nuts. Bake at 400⁰F until tops spring back when touched, 18 to 20 minutes. Cool in pan, serve warm. 12 Servings 267/11/41/238
Broccoli Salad with Dried Cherries Laura Violet Novotny Combine the following in a serving bowl: 3 cups fresh broccoli, cut into bite size florets ¼ cup red onion, thinly sliced, then chopped ½ cup chopped pecans 1 cup dried cherries Whisk together and pour over broccoli mixture: ½ cup Miracle Whip Lite ½ cup plain nonfat yogurt ¼ cup grated Parmesan cheese 1 T sugar 1 T vinegar (any) ½ tsp ground cinnamon 6 Servings 252/13/31/218 Toss Gently and serve 2 (5 oz) pkgs saffron yellow rice ¼ cup balsamic vinegar ¼ cup lemon juice 1 T olive oil 1 tsp dried basil leaves ½ tsp black pepper 1 dash cayenne pepper (optional) 1 lb cubed chicken breast, poached 1 pkg (10 oz) frozen artichoke hearts, thawed ¾ cup green bell peppers 1 cup frozen green peas, thawed 1 cup tomatoes, chopped 1 (2 oz) jar diced pimentos, drained ½ cup chopped red onion 6 Servings 361/9/51/103 Paella Salad Jan Katie Lane Prepare rice according to package directions, omitting any oil and salt. Set aside. In a large bowl combine the cooked rice with chicken, artichoke hearts, green pepper, peas, tomato, pimentos and red onion. Mix the remaining ingredients in a separate bowl. Pour dressing over the rice mixture toss to coat. Cover and refrigerate at least 2 hours before serving. Can be made with shrimp
Dressing: 1 cup water ½ cup apple cider or red wine vinegar 2 tsp sugar 2 tsp olive or canola oil 2 seasoning mix (from Ramen noodle package) Broccoli Ramen Noodle Salad Joann Manty 1-12 oz package of broccoli coleslaw 1 cup sunflower seeds 1 medium chopped onion (or 3 green onions chopped) 2 packages Ramen noodles (oriental or beef) Crush up ramen noodles (take out seasoning mix and set aside) and place in large bowl. Mix up dressing and pour over noodles. Add remaining ingredients and mix up. Let sit for 2-4 hours or overnight in refrigerator. Stir before serving. Servings: 14 (1/2 cups) 110/4/14/55 1 cup brown rice 2 ¼ cups low sodium fat free chicken broth 1 T olive oil 1 red onion, chopped 2 cloves garlic, minced 1 tsp dried oregano 1 large carrot, finely diced 2 stalks celery with leaves, chopped 1 tsp cumin ½ tsp red chili flakes 1 (15½oz ) can low sodium black beans, rinsed, drained 2 tsp cilantro (or parsley)chopped 6 Servings 237/4/39/239 Rice and Black Bean Pilaf Jan Katie Lane Place rice and chicken broth in sauce pan and bring to boil. Reduce heat and cook rice, until tender and broth is absorbed. Fluff with fork, and keep warm. Heat oil in large sauté pan over medium high heat, add onions, and cook until soft. Add garlic, celery, carrot and all spices, cook until carrots are tender. Stir in black beans and toss gently with rice.
Herbed Zucchini Noodles Jane Lane 2 large zucchini 2 tsp olive oil 1 T parsley 1 T thyme ½ T oregano 1 tsp lemon pepper 4 oz egg noodles, cooked and drained 1 TBSP parmesan cheese, grated Carefully drag a vegetable peeler the length of the zucchini to create long strands. Heat a large nonstick sauté pan over medium heat with olive oil. Add zucchini and quickly toss to coat with oil. Add spices and toss again and warm through, about 1 minute. Add egg noodles; toss again until pasta is warmed through the zucchini remains crisp tender. Sprinkle with parmesan cheese. Yield: 4 servings 151/4/24/124 Quinoa and Cucumber Salad Jan Lane 1 cup quinoa, rinsed 2 T red wine vinegar 1 T olive oil ½ English cucumber, quartered lengthwise and thinly sliced 3 scallions, thinly sliced (both white and green parts) ¼ cup packed fresh parsley leaves Pepper to taste In medium saucepan, bring quinoa and 1 cup salted water to boil. Reduce to a simmer; cook until water has been absorbed and quinoa is tender, 11 13 minutes. To quinoa, add vinegar, oil, cucumber, scallions and parsley; season to taste with pepper and toss to combine. Serve room temperature. Yield: 4 servings 201/6/32/14
Spinach Parmesan Dip JoAnn Shelby 1 tsp olive oil 3 garlic cloves, chopped ¼ tsp salt 1 (10 oz) pkg fresh spinach ½ cup basil leaves, loosely packed 1/3 cup (3 oz) 1/3 less fat cream cheese softened 1/8 tsp black pepper 1/3 cup plain fat free yogurt ¼ cup (1 oz) grated fresh parmesan cheese or Asiago 1. Heat olive oil in large skillet over medium-high heat. Add garlic, sauté 1 minute, add salt, spinach: sauté 3 minutes or until spinach wilts. Place mixture in colander, pressing until mixture is barely moist. 2. Place spinach mixture, basil, cream cheese, and pepper in a food processor, process until smooth. Spoon spinach mixture into a medium bowl. Add yogurt and Parmesan, stir to combine. Chill 3. Serve with crudités or hearty wheat crackers, wheat pita triangles. Yield 2 cups ¼ cup - 98/4/10/331 ¾ cup dry lentils, cleaned 2 cups low sodium vegetable broth 1 (16oz) can crushed tomatoes 1 medium green bell pepper, chopped 1 medium onion, chopped 3 garlic cloves, crushed 2 T chili powder ½ tsp cumin 1 (16 oz) low sodium tomato sauce 2 cups whole kernel frozen corn Lentil Chili Jan Lane Combine everything except tomato sauce and corn in a 2-½ quart pot and bring to a boil over high heat. Reduce to low, cover and simmer for 30 minutes. Stir in tomato sauce and corn and simmer for 10 minutes. Serve hot. You can also add crushed red chili pepper for a little zip! Yield: 8 Servings 1 cup: 150/1/28/281
1 T olive oil 1 onion, chopped 1 carrot, thinly sliced 1 green pepper, chopped 8 oz mushrooms, sliced 1 small zucchini, sliced 12 black olives 4 large cloves garlic, minced 1 can (28 oz) tomatoes with juice, chopped 4 cups cooked kidney, pinto, or black beans Thick and Hearty Vegetable Chili Diane Hertel 3 T Chili powder 1 T dried oregano 2 tsp ground cumin 2 tsp paprika ¼ tsp red pepper flakes ¼ tsp ground red pepper 1 T white wine vinegar ¼ cup chopped cilantro Nonfat sour cream (optional) Warm oil in a large pot over medium heat. Add the onions, carrots, green peppers, mushrooms, zucchini, olives and garlic. Sauté for 20 minutes. Add the tomatoes (with juice) tomato sauce, chili peppers, beans, chili powder, oregano, cumin, paprika, red pepper flakes and red pepper to taste. Simmer for at least 30 minutes; stir often to prevent burning. Add the vinegar and cilantro to taste. Simmer briefly. Serve garnished with nonfat sour cream. (optional) Serves 6 290/6/50/390 Turkey Mushroom Meatloaf Laura Violet Novotny Preheat oven to 350⁰ Spray cooking spray in 2 qt size baking dish. Set aside Spray cooking spray in skillet Place 1 ½ cups fresh, finely chopped Portobello mushrooms in skillet, and cook over medium heat until moisture has evaporated. Set aside. Mix in large bowl: 1 ½ pounds lean ground turkey ½ cup oat bran ¼ cup ground flax seed 1/3 cup minced sweet onion 1 large egg, OR 2 egg whites 1 tsp dried rosemary (OR 1 TBSP fresh) 1 tsp dried sage (OR 1 TBSP fresh) 1 tsp salt ½ tsp black pepper Add cooked mushrooms. Mix well. Form meat mixture into oval loaf. Place in a baking dish and bake 1 hour. Let stand 10 minutes before serving. Serves 8 178/7/18/9/356
California Chicken Sherrye Woodworth 4 boneless skinless chicken breasts ¾ cup nonfat plain yogurt Flour 1 avocado, sliced in small strips (½ cup) 1/8 tsp salt 2 cups grape tomatoes, sliced 1/8 tsp pepper 2 cups fresh mushrooms, sliced 1 clove garlic, minced 1 tsp chives 2 T extra virgin olive oil 1 T parsley ¼ cup white wine ¼ cup nonfat plain yogurt Flatten the chicken breasts slightly and dredge them with a small amount of flour. Season with salt and pepper. Brown them in a non-stock pan with the olive oil and minced garlic. Add wine to pan and cover until chicken is cooked through. Remove chicken and add yogurt to pan. Stir into the pan juices until smooth, then add avocado, tomatoes, mushrooms and chives. Cook over low heat until hot. Add ¼ cup yogurt right before serving. Place chicken back in pan and cover with sauce. Garnish with parsley if desired. Serve over plain or seasoned rice. Serves: 4 280/12/19/240 4 boneless, skinless chicken breasts, halved (pounded to 1/3 inch thickness) 2 T Dijon mustard ¼ tsp poultry seasoning 1 tsp garlic powder Chicken Scaloppine Jan Katie Lane Lemon Glaze: ½ cup chicken broth 4 T lemon juice 2 T capers 4 to 5 very thin lemon slices Spread mustard on seasoned chicken breasts. Bake at 350⁰ until chicken is at desired doneness. Serve with lemon glaze and garnish with fresh parsley. In a sauce pan, bring chicken broth to boil, add lemon juice, simmer until reduced by half. Add capers and lemon slices, cook another 5 minutes. 4 Servings 275/4/2/344