COOKED COCOA ICING

Cooked icing may sound complicated but in reality it is very simple and quick and the taste is worth the little extra time!  This icing will remind you of fudge!

2 cups granulated sugar
1/4 cup unsweetened cocoa powder
1/2 cup butter
1/2 cup milk
1 tbsp corn syrup
1 tsp vanilla extract

In a medium saucepan, stir the sugar and cocoa together until blended.  Add the butter, milk, and corn syrup to the sugar mixture.  Bring to a boil over medium heat, stirring constantly.  Boil mixture 2 minutes.

Transfer hot icing into a medium-sized heat-resistant bowl and allow to cool for 5 minutes.  Add the vanilla extract.  Place the bowl into a large bowl of ice and beat about 5 minutes, or until of spreading consistency, using an electric mixer.

Use to frost cupcakes, using about a tablespoon per cupcake or frost a sheet cake or use as a filling and glaze on a layer cake.

CHEESY VEGETABLE BRUNCH BAKE

1/2 lb fresh sliced mushrooms

1 medium-size red bell pepper, chopped
1 medium-size green bell pepper, chopped
1 small onion, chopped
8 slices whole-grain bread, torn into bite-size pieces
12 large eggs
1/3 cup fat-free sour cream
12-oz Velveeta-style cheese, sliced thin

Preheat oven to 350 degrees.

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Add the mushrooms, bell peppers, and onion; cook, stirring, about 10 minutes or until the peppers are crisp tender.

Spray a 9 x 13-inch baking dish or pan with nonstick cooking spray; spread the bread pieces over the bottom and top with the vegetables.

Whisk the eggs and sour cream together and pour over the vegetables; top with the cheese.

Bake at 350 degrees for about 40 minutes or until heated through and center is set.

Yield: 12 servings

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PIZZA-STUFFED BELL PEPPERS

1 lb Italian sausage, casings removed
1 med onion, diced
2 cups cooked rice
1 1/2 cups pizza sauce
1/2 cup grated Parmesan cheese
1 tsp Italian seasoning
Salt and pepper to taste
3 large bell peppers
6 slices mozzarella cheese

Preheat oven to 350 degrees.

Crumble sausage into a  large skillet over medium heat. Cook, stirring to break up, until browned. Transfer to a clean plate.

Add the onion to the skillet and cook, stirring often, until softened (about 5 to 6 minutes). Add the sausage back into the skillet with the onion. Add the rice, pizza sauce, Parmesan cheese, and Italian seasoning. Season with the salt and pepper.

Cut peppers in half, top to bottom; remove seeds and stems. Season with a little salt and pepper. Spoon the stuffing evenly into the six halves. Place peppers into a baking dish and add about 1/2-inch of water to the dish. Cover dish with foil.

Bake at 350 degrees for 30 to 40 minutes until the peppers are tender and sausage is cooked thoroughly.

Turn oven to broil. Remove the foil from the dish and top each pepper with a slice of the mozzarella cheese. Broil 2 to 3 minutes until lightly browned.

Yield: 6 servings
Per serving: 510 calories, 34 g fat (15 saturated, 0 trans fat), 90 mg cholesterol, 110 mg sodium, 26 g carbs, 3 g fiber, 5 g sugar, 24 g protein
Note: the carb to protein ratio makes this okay for diabetics

My version of a recipe I got from Kroger.

MAYO-PARMESAN CHICKEN BREASTS

1/4 cup grated Parmesan cheese

1/2 cup mayo
4 (1 lb total) skinless boneless chicken breast halves
4 tsp fine bread crumbs
1/2 tsp Italian seasoning*

Preheat oven to 425 degrees.
Lightly spray a baking sheet or pan with nonstick cooking spray.

Arrange the chicken breasts on the prepared baking pan.

Stir the Parmesan into the mayonnaise.  Spread the mayo mixture over the tops of the chicken breasts.

Combine the bread crumbs and seasoning; sprinkle over the chicken breasts.

Bake at 425 degrees for 20-25 minutes or until chicken is cooked through.

HOMEMADE LOW-FAT CHOCOLATE SHAKE

2 cups low-fat chocolate ice cream

1 1/3 cups fat-free milk
1 container (3.75-oz) sugar-free refrigerated double chocolate pudding cup
2 tbsp sugar-free chocolate syrup

Combine all ingredients in blender and blend just until thick, smooth, and frothy.

Yummy!

Yield: 2 servings

Note: This shake tastes almost like famous restaurant shakes but has about half the calories of most.

TAILGATING OR IN-FRONT-OF-THE-TV HAM AND TURKEY SUB

Whether you plan to tailgate at the game or watch the game from your easy chair at home, this sub sandwich will be a hit!

1 loaf (1 lb size) French or Italian Bread (whole-grain preferably!)
1/2 cup mayonnaise
1/2 lb deli thin-sliced honey ham
1/2 lb deli thin-sliced smoked turkey breast
6 to 8 slices cheddar or American cheese (your preference)
1 1/2 to 2 cups shredded lettuce
2 medium tomatoes, sliced thin
8 to 10 slices bacon, cooked and drained
1/2 red onion, sliced thin
banana peppers, sliced thin, optional

Split bread in half lengthwise without cutting all the way through; spread the mayonnaise over the bottom half of the bread.

Place layers atop the mayonnaise as follows; ham, turkey, cheese, lettuce, tomatoes, bacon, peppers-if using, and onion.

The file photo.

For tailgating, wrap sandwich tightly in plastic wrap until ready to serve.  Unwrap and cut into 8 to 10 equal pieces.  Otherwise, place sandwich on cutting board and cut into individual pieces.  Arrange on platter and carry to TV room!

CHEESE RAVIOLI WITH CREAMY VEGETABLE SAUCE

1 pkg (1-lb) frozen or fresh refrigerated cheese ravioli

1/2 stick butter
1/2 cup frozen peas
1/2 cup cut green beans
1/2 cup chopped fresh asparagus
1 large ripe tomato, chopped
1/2 cup sliced fresh mushrooms
1 cup low-fat evaporated milk
1/2 tsp cornstarch
1 tsp salt
1 tsp freshly ground black pepper
1/2 cup grated Parmesan cheese

Cook the ravioli according to the package directions.  Drain well.

While ravioli cooks, melt the butter in a large nonstick skillet over high heat.  Add the vegetables to the skillet and saute over high heat until tender; reduce heat.

Add the evaporated milk, cornstarch, salt, and pepper to the vegetables in skillet.  Simmer, stirring almost constantly, for about 5 minutes until thickened.

Place the drained ravioli in serving bowl and pour the creamy vegetable sauce overall.

Sprinkle with he grated Parmesan.

Yield: 4 servings

This is the file photo.

BLUEBERRY SOUR CREAM CORN MUFFINS

3/4 cup white whole-wheat flour

1/4 cup all-purpose flour
3/4 cup cornmeal
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg, beaten
1 cup fat-free sour cream
1/3 cup thawed frozen unsweetened apple juice concentrate
1 12 cups fresh or frozen (do not thaw) blueberries
2/3 cup whipped cream cheese
2 tbsp no-sugar-added blueberry fruit spread

Preheat oven to 400 degrees.
Grease 12 medium-size muffin cups or use paper liners; set aside.

Combine the flours, cornmeal, baking powder, baking soda, and salt in a medium mixing bowl.

Combine the egg, sour cream, and juice concentrate in a small bowl; add to the flour mixture, mixing only until moistened.  Very gently stir in the blueberries.

Spoon the batter into the prepared muffin cups, filling each one about 3/4 full.

Bake at 400 degrees for 18 to 20 minutes or until golden brown. Remove from oven and allow to stand in the pans for 5 minutes on a wire rack.

Remove muffins from pan and allow to cool slightly.

In a small bowl combine the cream cheese and fruit spread; serve with warm muffins.

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CHEESY PARMESAN GRITS

1 cup quick-cooking grits

4 cups water
1/3 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup grated fresh Parmesan cheese

In a medium saucepan, bring the water and salt to a boil; gradually whisk in the grits.  Reduce heat to medium and cook, stirring occasionally, 8-9 minutes or until thickened.  Whisk in the pepper and Parmesan cheese.

SOUTHERN BUTTERMILK CORNBREAD

1 1/4 cups flour

1 cup + 3 tbsp white cornmeal
1/4 cup sugar
1 tbsp baking powder
1 tsp salt
1/4 cup butter, melted
2 large eggs
1 cup buttermilk

Preheat oven to 400 degrees.
Lightly grease an 8-inch iron skillet or cornbread pan and heat in oven for 5 minutes.

In a medium mixing bowl combine the flour, cornmeal, sugar, baking powder, and salt using a wire whisk.  Whisk in the butter.  When butter is incorporated whisk in the eggs and buttermilk until smooth.

Pour the batter into the heated iron skillet and bake at 400 degrees for 30 to 33 minutes until golden brown.

I have had this recipe and photo for so many years I have no idea where it originated.

YOGURT POTATO SALAD WITH DILL

2 1/2 lbs red potatoes, cubed

1 cup whole kernel corn
3 tbsp cider vinegar
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup mayonnaise
1/2 cup plain fat-free yogurt
1/3 cup water
1 tsp Dijon mustard
3/4 cup chopped celery
3/4 cup sliced scallions
1/2 cup chopped fresh dill

In a large saucepan cook the potatoes with enough water to cover.  Bring to a boil, reduce heat and simmer until almost tender, about 8 minutes.

Add the corn and simmer 1 minute.  Drain well.

Transfer potatoes and corn to a large bowl and toss with the vinegar, salt, and pepper.  Allow to cool.

In a medium mixing bowl combine the mayonnaise, yogurt, water, and Dijon together until smooth.  Add the potatoes, celery, scallions, and chopped dill; toss to mix thoroughly.  Cover and refrigerate for at least 2 hours before serving.

This is the file photo.

CHICKEN AND BROCCOLI SALAD

This is a quick fix recipe but does need to be chilled a couple of hours before serving.

2 cups cubed cooked chicken breasts
1 cup mayonnaise
1/4 cup sugar
5 tbsp raspberry vinegar
1/2 lb bacon, cooked and crumbled
4 cups small broccoli florets
1/2 cup dry-roasted cashews
1/2 cup sunflower kernels
1/2 cup chopped red onion
1/2 cup golden raisins

In a small bowl whisk together the mayonnaise, sugar, and vinegar to make the dressing.  Whisk until well blended; set aside.

In a large bowl combine the chicken, bacon, broccoli, cashews, sunflower kernels, chopped onion, and raisins.  Add the dressing and stir until well coated.  Cover and chill a couple of hours to let the flavors blend.

Yield: 8 cups of salad

This is a file photo.

KOSHER POTATO PANCAKES

2 large eggs

Kosher salt to taste
pepper to taste
1 lb medium-sized russet potatoes, peeled and cut in half lengthwise
2 medium yellow onions, quartered
1/2 cup matzo meal
4 tbsp olive oil

In a large bowl, using a wire whisk, whisk together the eggs, teaspoon salt, and 1/4 teaspoon pepper.

Using a large grating disk in food processor (the large size of a box grater) grate the potatoes and onion; add to the egg bowl; toss to combine.

Add the matzo meal to the mixture and mix to combine.

Heat half the oil in a large skillet over medium heat. Using 1/4 cup measure, drop mixture into the hot oil.  Mash gently with spatula to flatten into pancake shapes and cook until browned, about 4 to 6  minutes per side.  Transfer to plate and repeat with more mixture until all is used.  Add the additional oil as needed.

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Serve pancakes with applesauce, if desired.

PORK CHOPS IN MUSTARD SAUCE

4 (3/4-inch thick) bone-in center-cut pork chops

1/4 tsp salt
dash of black pepper
2 tsp olive oil
1 1/2 cups cooking wine
1/3 cup honey
1/4 cup Dijon mustard

Sprinkle the salt and pepper over the chops.

Heat olive (or coconut) oil in a large nonstick skillet over medium-high heat.  Add chops and cook 3 to 4 minutes on each side until browned. Remove chops from pan.

Add the wine, honey, and mustard to the pan and bring to a boil; cook 3 minutes.

Return the chops to the pan, reduce the heat and simmer 12-14 minutes, turning after 6 minutes.

Note: This recipe contains honey however there is an excellent carb to protein ratio making this okay for most diabetics.

Approximate per 1 chop with 3 tablespoons sauce: 308 calories, 11g (3.5 sat) fat, 25 g carbs, 25 g protein.

This is the file photo.

FRUIT SALAD WITH COLORFUL MARSHMALLOWS

2 red apples

2 firm bananas
1 small can madnarin oranges, drained
1 large can fruit cocktail, drained and juice saved.
12 maraschino cherries, cut in half
1 cup coarsely chopped pecans
2 cups miniature colored marshmallows

Wash, core, and cut apples into bite-size pieces.  Stir into the reserved fruit cocktail juice.

Peel bananas and cut into bite-size slices.

Combine the apples that have been drained, bananas, and fruit cocktail.  Add the cherries, nuts, and marshmallows.  Stir gently to combine well.  Chill, if desired.

Yield: 2 quarts.

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OPEN-FACED GROUND BEEF PHILLIES

1 lb lean ground beef (no fatter than 80/20!)

1 med-size green bell pepper, cut into 1/2-inch strips
1 med-size red bell pepper, cut into 1/2-inch strips
1 small onion, cut into thin wedges
1/2 cup low-sugar creamy Italian salad dressing
1 loaf (12-inches long) whole-grain French or Italian bread, halved lengthwise
4 slices thinly sliced Provolone cheese, quartered

In a medium to large skillet, crumble and cook the ground beef with the bell peppers and onion. Cook until the beef is completely browned, stirring occasionally; drain well.

Stir half of the salad dressing into the beef mixture. Spread other half of dressing on the cut sides of the bread.

Place both halves of the bread, cut sides up, on an ungreased cookie sheet; broil 4 to 6-inches from the heat for 3 to 5 minutes until lightly toasted. Remove from broiler.

Evenly divide the beef/peppers mixture between the two halves of bread and spread to cover. Top with the cheese pieces and return to the broiler for 2 to 3 minutes until cheese is melted.

Cut each half of the bread into 2 pieces to serve 4.

This is the file photo.

BASIC MEAT MARINADE WITH TEX-MEX OPTION

1/2 cup olive or canola oil

1/2 cup apple cider vinegar
1 lemon, juiced
2 garlic cloves, chopped
1/4 tsp salt
1/4 tsp freshly ground black pepper

Whisk all the above ingredients together, add meat, and marinade according to the meat recipe.

The above is a basic marinade.  You can add other ingredients to make it a Tex-Mex marinade:

• 1/4 cup chopped cilantro
• 1/2 tsp hot pepper sauce
• replace the lemon above with lime and add the zest

file photo used for reference only

FRUIT AND VEGGIE CHICKEN STIR-FRY

1 tbsp olive or coconut oil

1 lb boneless skinless chicken thighs cut into bite-size chunks
2 cups fresh sugar snap peas, trimmed
1 large red bell pepper, cut into bite-size pieces
3 garlic cloves, minced
2 cups fresh pineapple chunks
1/4 cup Asian Toasted Sesame Dressing
1 tbsp lite soy sauce
2 green onions, cut diagonally into thin slices

Heat the oil in a wok or large skillet over medium-high heat.

Add the chicken, snap peas, bell pepper, and garlic; stir-fry 4 to 5 minutes or until the chicken is done.

Add the pineapple to the skillet and stir-fry another 2 minutes or until heated through.

Combine the dressing and soy sauce; stir into the pan.

Remove from the heat and stir in the onions.

This is the file photo.

SPICY SALMON PATTIES

1 can (14 3/4-oz) flaked salmon

1 cup crushed Triscut Thin Crisps Chile Pepper Flavor
1 large egg
1 tsp dried onion flakes
1/2 tsp garlic powder
1 tbsp canola oil

Pour about a third of the juices from the salmon; pour remaining juices and salmon into a medium mixing bowl and flake with a fork.  Stir in the egg, mixing well.

Add the Triscut crumbs, onion flakes, and garlic powder to the salmon/egg mixture; mix together well.  Shape the mixture into 4 large or 6 small patties.

Heat the oil in a large nonstick skillet over medium heat.  Add the salmon patties to the hot skillet and cook 4 to 5 minutes per side until cooked through and browned.

Note: If you like more spice, add 1/4 teaspoon chili powder.

ICE CREAM VANILLA BUNDT CAKE

1 box French vanilla cake mix

1 pint Butter-Pecan Ice Cream, melted

Lightly grease and flour a Bundt pan; set aside.

Prepare the cake mix according to the package directions but substituting the melted ice cream for the water called for.  Bake according to the package directions for Bundt cake.

Remove cake from pan and cool completely on a wire rack.

To serve, slice and serve with a dollop of whipped cream.

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FRUITY SOY MILK SMOOTHIE

1 medium banana, cut into chunks

1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
3/4 cup vanilla soy milk
1/2 cup pomegranate juice
1/2 cup vanilla frozen yogurt

Combine all the above ingredients in blender container and blend until smooth.

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reference only

BEEFY WILD RICE SOUP

1/2 cup raw white rice

1 lb ground beef at least 85% lean
1 can (14-oz) low-fat chicken broth
1 can cream of chicken soup
2 cups milk
1 cup shredded Cheddar cheese
1/2 cup shredded carrots
1 pkt (.4-oz) dry Ranch salad dressing mix
2 chopped green onions, tops included

Cook the rice according to the package directions. You should have about 1 1/2 cups cooked rice.

In a soup pot or Dutch oven, brown the ground beef, drain, rinse with hot water, return to pan.  Stir in the cooked rice, broth, undiluted soup, milk, cheese, carrots, and Ranch dressing mix.  Combine well and bring to a simmer over low heat.  Stir approximately every 15 minutes.

To serve, ladle into soup bowls and sprinkle the green onions over the top.   Garnish with a fancy cut green onion, if desired.

Yield: Approximately 6 servings

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BROWN RICE ALMONDINE WITH APPLE

Use this recipe as a side dish to a lean protein item or as stuffing for poultry.

1/3 cup slivered almonds
2 tsp butter
2 medium-size tart apples, cored and diced
1/2 cup chopped onion
1/2 cup chopped celery
1/2 tsp poultry seasoning
1/4 tsp dried thyme
1/4 tsp freshly ground black pepper
3 cups cooked brown rice (cooked according to package directions using chicken broth)

Melt the butter in a large skillet over medium-high heat until lightly browned.  Add the apples, onion, celery, poultry seasoning, thyme, and pepper; cook until crisp tender.  Stir in the rice and cook until mixture is
heated through. 

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NUTTY GREEN BEANS WITH LEMON

1/2 lb fresh green beans

salt to taste
boiling water
2 tsp olive or canola oil
1/4 cup chopped hazelnuts or almonds
1 1/4 tsp fresh lemon juice
1 1/4 tsp finely grated lemon zest

Place green beans in enough boiling salted water to cover; boil 5 to 10 minutes until tender.  Drain beans in a colander.

Place the oil in a skillet over medium heat.  Add the beans and nuts.  Cook a couple of minutes; stir in the lemon juice and zest.  Combine well.

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DAISY BRAND'S CRANBERRY ORANGE MUFFINS

• 2 cups white whole wheat flour
• 1/4 cup ground flaxseed
• 3 teaspoons baking powder
• 1/2 teaspoon salt
• 3/4 cup Daisy Cottage Cheese
• 1/2 cup skim milk
• 1/3 cup sugar
• 1/4 cup canola oil
• 2 teaspoons grated orange peel
• 1 egg
• 3/4 cup coarsely chopped fresh or frozen cranberries
• 1/4 cup powdered sugar
• 2 teaspoons orange juice
• Preheat oven to 400 degrees. 
• Line 12 muffin cups with paper baking cups or spray with nonstick spray; set aside.
• In a large bowl, stir together the flour, flaxseed, baking powder and salt. 
• In a medium bowl, whisk together the cottage cheese, milk, sugar, oil, orange peel and egg. Stir the  wet mixture into the flour mixture just until the flour is moistened (the batter will be thick). Fold in the cranberries. Divide the dough evenly among the muffin cups. 
• Bake for 17 to 21 minutes or until a toothpick inserted in the center of a muffin comes out clean. Remove from the oven and set on a wire rack to cool. 
• Glaze: in a small bowl, stir together the powdered sugar and orange juice until smooth. Drizzle the glaze over the warm muffins.
• Yield: 12 muffins
• 
  

LIME-CHILE CHICKEN BREASTS

4 boneless, skinless chicken breasts

1/4 cup lime juice
2 tbsp Thai red chili paste
1 tbsp olive oil
4 thin lime slices for garnish, optional

Combine the lime juice, chili paste, and olive oil; pour into a zip-top plastic bag.  Add chicken to bag and turn to coat the chicken; refrigerate to marinate for 30 minutes.

Remove chicken from the marinade and discard marinade.  Broil chicken for about 10 to 15 minutes until cooked through; turn once during cooking.

Garnish with thinly sliced lime wedges, if desired.

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ORANGE-CHICKEN QUINOA

2 tsp canola oil

1 lb thin-sliced boneless skinless chicken, cut into strips
1 cup water
1/2 cup uncooked quinoa
1 tbsp cornstarch
1 cup fresh orange juice
1 tbsp reduced-sodium soy sauce
1 tbsp grated fresh ginger
1/2 cup sliced green onion
1 cup sliced carrots
6-oz snow peas, ends cut off
1/4 tsp red pepper flakes

Heat the canola oil in a large skillet or wok over medium-high heat. 

Add the chicken to the hot oil and cook, stirring, about 6 minutes until no longer pink.  Remove from the skillet and keep warm.

Meanwhile, put the water and quinoa in a medium saucepan and bring to a boil.  Reduce to simmer, cover, and simmer until all water is absorbed.  This will take about 12 to 15 minutes.

Whisk the cornstarch, orange juice, and soy sauce together; add to the skillet.  Bring back to a simmer, stirring often.  Add the ginger and onion; cook a couple of minutes while stirring.  Add the carrots and snow peas; simmer 3 to 4 minutes just until crisp tender.  Add the chicken back to the skillet and heat through.  Turn off heat and let stand about 3 to 5 minutes before serving.

To serve, place the quinoa on serving plate and top with the chicken mixture.  Sprinkle with the red pepper flakes.

Yield: 4 servings.
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HOW EASY CAN IT GET VEGGIE DIP

As the name implies, it can't get much easier than this.  Combine two ingredients, set out a platter of fresh veggies and snack away!

1 block (8-oz) cream cheese, softened
1/4 cup bottled Thousand Island salad dressing
fresh vegetables for serving

Beat the cream cheese until fluffy in a small mixing bowl.  Add the salad dressing; beat until well blended.  Cover and chill 3 to 4 hours so flavors can blend before serving.

Serve with a platter of fresh vegetables such as carrot and celery sticks, broccoli florets, etc.

Yield: approximately 1 1/4 cups dip

EASY APPLE TART

2 1/2 lbs Granny Smith apples, peeled & thinly sliced

2 tbsp lemon juice
1/4 cup granulated sugar
1/3 cup packed light brown sugar
1/2 cup all-purpose flour
1/2 tsp ground cinnamon
1/4 cup butter, softened
1 9-inch pie crust, unbaked
1 egg white
1 tbsp water

Preheat oven to 400 degrees.
In a large bowl combine the apples, lemon juice, and granulated sugar; set aside.

In mixer bowl, combine the brown sugar, flour, cinnamon, and butter; mix on low until crumbly; set aside.

Roll pie crust out to a 13-inch circle and transfer to a baking sheet - a solid pizza pan works great - okay for pastry to hang over the edge.

Mound the apples into the center of the pastry leaving a 2-inch border of dough all the way around.  Sprinkle the cinnamon mixture over the apples.  Fold the edges of the pastry up over apples, pleating as needed to snugly surround apples.  Pastry will not totally cover apples!  Gently press the pastry onto the apples to shape.  Combine the egg white and water; brush lightly over the crust.  Sprinkle very lightly with additional granulated sugar if desired.

Bake at 400 degrees about 30 minutes until the crust is lightly browned and the apples are tender to a fork.  Remove from oven and cool on baking sheet atop a wire rack.  Do not attempt to cut for 10 to 15 minutes.

Best served warm.

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