Please Scroll Down to See Forums Below 
PURE EXTRACT
New member
REAL DEALS MASS SHAKE
2 SCOOPS OF WEIGHT GAIN CHOCOLATE (N LARGE)
2 CUPS OF SKIM MILK
1 BANANA
5 STAWBERRIES
2 TBSP PEANUT BUTTER
1 TBSP WHEAT GERM BLEND,
DRINK AND FEEL THE WEIGHT COMIN ON!
850 CALS / 65 GRAMS PROTEIN / 100 GRAMS CARB
--------------------------------------------------------------------------------
Hager Muscle Building Post workout Shake
1 cup of ice cubes
1 cup skim milk or soy milk
3/4 cup of egg substitute (egg beaters)
1 banana
1/2 cup of cranberry juice
1 cup frozen strawberries
Poor everything into a blender for 30 seconds and enjoy.
Calories: 370 Protein- 25-30grams Fat: 5 grams
--------------------------------------------------------------------------------
"Hagers Protein Pancake"
2 cups egg substitute
1 cup quick cooking oatmeal
1tsp vanilla extract
1tsp baking powder
5-8 packets of Equal or Splenda
Nonstick cooking spray
In a large bowl mix all ingrediants throughly with a fork. Let mixture sit for three minutes. Using one-fourth of mixture for each pancake,drop batter onto a nonstick pan coated with cooking sprayand cook like a regular pancake. Cook over medium heat until one side is browned, then turn and cook other side. Makes 4 large pancakes. Could also add 1-2 scoops of whatever protein powder you would like.
Per pancake: 168 calories, 17g protein(not including protein powder, 25 grams of carbs, trace of fat
--------------------------------------------------------------------------------
CHICKEN BREASTS STUFFED WITH HERB CHEESE
1/2 (8-oz) package Neufchatel cheese, softened
1 Tbsp chopped fresh parsley
1/2 tsp lemon-pepper seasoning
1/4 tsp dried whole basil
1/4 tsp dried whole oregano
dash of garlic powder
8 boneless chicken breast halves (2 pounds), skinned
1 egg beaten
2 Tbsp water
1/2 cup fine, dry bread crumbs
METHOD:
1. Combine Neufchatel cheese, parsley, lemon-pepper seasoning, basil, oregano and garlic powder in a small bowl, stir well. Set mixture aside.
2. Trim excess fat from chicken. Place each piece of chicken between 2 sheets of waxed paper, flatten to 1/3-inch thickness, using a meat mallet or rolling pin.
3. Place equal portions of cheese mixture in center of each piece of chicken; roll up jellyroll fashion. Tuck in sides, secure with wooden picks.
4. Combine egg and water in a small bowl, stir well. Dip each roll in egg mixture, dredge in bread crumbs. Place rolls in a 12x8x2-inch baking dish. Bake at 400 degrees for 30 minutes. Remove wooden picks to serve.
Yield: 8 servings
Per Serving: 208 calories, 5 gm carbohydrate, 29 gm protein, 7 gm fat, 172 mg sodium
--------------------------------------------------------------------------------
SALMON PATTIES
1 15 1/2-oz can pink or red salmon
1/2 cup dry bread crumbs
1/4 chopped celery
1/4 cup mayonnaise
1 Tbsp lemon juice
METHOD:
1. Remove salmon bones, if desired, and break up fish with a fork.
2. Add all remaining ingredients and combine thoroughly.
3. Make into patties and bake in 375 degrees oven for 20 minutes.
Yield: 6 patties
Exchanges Per Serving: 2 lean meat, 1/2 bread, 2 fat
Per Serving: 240 calories, 7 gm carbohydrate, 15 gm protein, 16 gm fat
--------------------------------------------------------------------------------
STUFFED MUSHROOMS
1/2 lb fresh mushrooms
1 medium onion, chopped
3 cloves garlic, minced
1/2 cup Stovetop Stuffing
1/2 tablespoon parmesan cheese
METHOD:
1. Clean mushrooms; remove and chop stems
2. Spray skillet with butter flavored Pam. Sauté onion, stems and garlic.
3. Add 1/2 cup water and cook until onions are tender.
4. Add another 1/4 to 1/2 cup water and add the Stovetop Stuffing. Set aside for a few minutes.
5. Stuff mushrooms, sprinkle with cheese. Bake at 350 degrees F for 20-25 minutes. Makes 24 stuffed mushrooms.
Serving Size: Two (2) mushrooms
Exchanges Per Serving: Free
Per Serving: 9 calories, 46 mg sodium
--------------------------------------------------------------------------------
POTATO HORS D'OEUVRES
18 small red-skinned potatoes
1/2 pound fresh mushrooms
1 tablespoon dries dill
1 tablespoon dried parsley flakes
1/2 cup apple juice
1 teaspoon lemon juice
3 tablespoons grated parmesan cheese
METHOD:
1. Wash the potatoes and steam them until they are fork-tender.
2. Cut off a thin slice on the bottom of each potato to allow it to sit without rolling.
3. Cut off a thin slice on the top of each potato and scoop out the inside "meat".
4. Poach the mushrooms in a sauce pan with the dill, parsley flakes, apple juice and lemon juice for 5 minutes. Pour off the liquid.
5. Put the mushrooms and potato flesh in a food processor or blender. Chop until fine.
6. Stuff the potato skins with the mushroom filling.
7. Sprinkle with cheese.
8. Refrigerate until ready to serve. When ready to serve, heat in a 350 degrees F oven for 15-20 minutes. Serve warm.
Serving Size: One (1) potato
Exchanges Per Serving: One (1) Starch/Bread
Per Serving: 50 calories, 2 mg protein, 10 mg carbohydrates, 0 gm fat, 18 mg sodium
--------------------------------------------------------------------------------
BEAN ROLL-UPS
1 15-oz cans pinto beans, drained and rinsed
2 tablespoons vegetable oil
1/4 tsp. ground cumin
1/4 tsp. ground coriander
(8) 7-in flour tortillas
1 cup low-fat plain yogurt
1 cup low-sodium picante or hot chili sauce
1/2 cup finely chopped onion (approx. 1 small onion)
fresh cilantro (Chinese parsley) for garnish, optional
METHOD:
Preheat oven to 350 degrees F.
1. In medium bowl, mash beans with potato masher. Add oil, cumin, and coriander. Mix well. Makes approximately 2 cups.
2. In oven, warm tortillas, wrapped in foil, for 4-5 minutes, or until warm and soft enough to roll (or heat in microwave oven for 1 minutes, leaving tortillas in slit plastic pouch).
3. In center of each tortilla spread 1/4 cup mashed pinto beans. Top with 1 teaspoon each of yogurt, picante sauce, and chopped onion. Roll tortillas and place on plates or platter, seam side down. Top each tortilla with 1 teaspoon each of picante sauce and yogurt. Garnish with cilantro, if desired. Serve immediately.
Serving Size: One (1) tortilla
Yield: 8 servings
Exchanges Per Serving: 3 starch/bread, 1 vegetable, 1 1/2 fat
Per Serving: 316 calories, 50 gm carbohydrate, 11 gm protein, 8 gm of fat
--------------------------------------------------------------------------------
CREAM OF MUSHROOM SOUP
1/4 LB fresh mushrooms, sliced
2 Tbsp. chopped onion
1 Tbsp. diet margarine
1 Tbsp. flour
1 cup fat-free chicken broth or brown stock
1/2 cup skim milk
1/4 tsp. salt (optional)
1/4 tsp. nutmeg
1/8 tsp. white pepper
METHOD:
1. In saucepan, sauté sliced mushrooms and onion in margarine until tender.
2. Slowly add flour until blended. Gradually add broth and milk, stirring over medium heat, until thickened.
3. Add seasonings.
Serving Size: 3/4 cup
Yield: 4 servings
Exchanges Per Serving: 1 vegatable, 1/2 fat
Per Serving: 60 calories, 6 gm carbohydrates, 2gm protein, 3gm of fat
--------------------------------------------------------------------------------
REFRIED BEANS
1 cup dried pinto beans (about 6 ounces)
4 cups water
1 cup chopped onions
1 tsp. minced garlic clove
1/4 tsp. salt
1/2 tsp. ground cumin or cumino
1/4 cup taco sauce (mild, medium, or hot to taste)
METHOD:
1. Soak beans overnight in water to cover.
2. Drain beans and place in heavy saucepan with water, onions, garlic, salt and cumin. Bring to a boil, then simmer 1 1/2 to 2 hours until beans are soft enough to mash.
3. Mash or blend beans in blender to desired consistency.
4. Mix in taco sauce and reheat in lightly greased skillet.
5. Serve as vegetable or in burrito (1 6-inch flour tortilla = 1 bread).
Serving Size: 1/2 cup
Yield: 3 cups (6 servings)
Exchanges Per Serving: 1 1/2 bread, 1/2 lean meat
Per Serving: 150 calories, 23 gm carbohydrate, 8 gm protein, 3 gm fat, 121 mg sodium
--------------------------------------------------------------------------------
PEPPERED OVEN FRIED POTATOES
1 Tbsp. margarine, melted
1 Tbsp. water
3 medium potatoes (3/4 pound), peeled and cut into 1/2" strips
vegetable cooking spray
1 Tbsp. + 1 1/2 tsp. chopped fresh cilantro
2 tsp. minced onion
1/4 tsp. garlic powder
1/4 tsp. red pepper
1/8 tsp. pepper
METHOD:
1. Combine margarine and water in a large bowl; stir until blended. Add potato strips, and toss lightly to coat well.
2. Arrange potato strips in a single layer on a baking sheet coated with cooking spray.
3. Combine remaining ingredients and sprinkle evenly over potatoes.
4. Bake at 400 degrees for 35 minutes or until crisp and golden brown. Remove to paper towels to drain, if necessary.
Yield: 4 servings
Exchanges Per Serving: 1 starch/bread, 1/2 fat
Per Serving: 77 calories, 11 gm carbohydrate, 2 gm protein, 3 mg fat, 44 mg sodium
--------------------------------------------------------------------------------
CRUNCHY OVEN FRIED CHICKEN
Ingredients
2 boneless, skinless chicken breasts (4 oz.), pounded to 1/4 inch thickness.
(Market Day chicken steaks are great for this - very tender!)
5 Tbsp. buttermilk
2 tsp. lime juice
1/2 tsp. Dijon-style mustard
1/4 tsp. each, garlic powder, salt, and pepper
1 cup cornflake crumbs
4 teaspoons vegetable oil
Directions
Preheat oven to 450. In small bowl combine buttermilk, lime juice, mustard, & seasonings. Dip chicken into buttermilk mixture, coating both sides, and then dip into cornflake crumbs, coating both sides well. Arrange chicken on nonstick baking sheet, sprayed with vegetable spray. Drizzle 1/2 tsp. oil over each breast & bake 8-10 minutes, or until lightly browned. Turn chicken over, drizzle each breast with an additional 1/2 tsp. oil, and continue baking until chicken is tender & coating is crisp, about 10 minutes longer.
Each serving only has about 7 grams of fat, but you can lower the fat further by replacing the oil with the vegetable cooking spray, sprayed lightly.
--------------------------------------------------------------------------------
BROCCOLI CASSEROLE
Ingredients
2 packets frozen broccoli
1 can of mushroom soup
1/2 cup chopped chicken breasts
2 cups cooked rice
1/2 cup sautéed onions and celery
8 oz. Velveeta cheese (low fat)
salt, pepper, garlic salt and other seasonings to taste
Directions
Mix all ingredients in casserole dish (about 13"x9"x2" but can also be round) except one quarter of cheese. Bake at 350 degrees for about 45 minutes until heated all the way through. Take out of oven put the rest of cheese on top. Bake for another 10 or 15 minutes until cheese melts. Serve warm.
--------------------------------------------------------------------------------
Glazed Tuna Steaks
1/3 cup Dry Sherry
1 tablespoon Ginger Root - minced
1 tablespoon Low Sodium Soy Sauce
1 teaspoon Honey
2/3 tablespoon Garlic - minced
1 pound Tuna Steak - cut in 4 pieces
Combine: Sherry, Ginger Root, Soy Sauce, Honey & Garlic in a 1-Cup measuring glass. Microwave uncovered at high 1 min. or until mixture boils. Cool slightly. Place tuna in a Baking Dish. Pour marinade over the tuna. Cover & Chill 2 Hours. Remove tuna from marinade, reserving marinade. Preheat a 10-inch non-stick skillet at high for 8 min. arrange tuna on the hot skillet with the thickest portions to the outside. Microwave uncovered at high for 2-min. Turn steaks over & bastes with the marinade. Microwave at high for 1 1/2 to 2 min. Let stand covered 2 min. Serve immediately with warm marinade.
--------------------------------------------------------------------------------
Lemon Chicken
4 Boneless – Skinless - Chicken Breasts
2 tablespoons Flour
1 1/2 teaspoons Olive Oil
1 teaspoon Margarine
1/2 cup Chicken Broth
1 tablespoon Lemon Juice
In a non-stick skillet over a medium heat, melt the margarine and mix with olive oil. Meanwhile, coat chicken breasts with flour. Place chicken breasts in skillet and brown both sides. Add lemon juice to broth. When chicken is brown on both sides, pour broth with lemon juice into the skillet, cover tightly with a lid, and turn heat down to medium low. Simmer for 15 minutes. Remove cover from skillet and reduce broth until thick. Remove chicken breasts and pour thickened sauce over top.
--------------------------------------------------------------------------------
Raisin Breakfast Bars
3/4 cup All-purpose Flour
3/4 cup Toasted Wheat Germ
1/4 cup Sugar
1/2 teaspoon Baking Powder
1/2 teaspoon Cinnamon
1/4 cup Margarine - melted
1/4 cup Honey
1 Egg
1/2 teaspoon Vanilla
1 cup Raisins
1/2 cup Chopped Walnuts
Combine: Flour, Wheat Germ, Sugar, Baking Powder, and Cinnamon. Stir in Margarine, Honey, Egg and Vanilla; mix well. Stir in Raisins and Walnuts. Press mixture firmly into a greased 8- inch square pan. Bake at 350 F for 20 to 25 minutes or until lightly browned. Makes 10 bars.
--------------------------------------------------------------------------------
FAT-FREE GRANOLA
The measurements aren't exact; I generally go for a good consistency and a well-coated mixture.
3 cups oats (the quick kind)
Half cup honey
Half cup applesauce
Quarter cup wheat germ
Mix, add more applesauce & honey as needed. You don't want the mixture
too lumpy because the insides of the lumps won't cook well. Cook @ 350
for 15 minutes, in a glass rect. baking dish.
Add raisins &. Half-cup sunflower seeds. Cook another 10 minutes.
--------------------------------------------------------------------------------
ENERGY BALLS
24 Dried Figs
1/3 cup Honey
4 tbsp. Orange Juice
2 tbsp. Lemon Juice
1 tsp. Lemon Juice
2 1/2 cups unbleached flour
1/2 tsp. Baking Soda
1/4 tsp. Baking Powder
1 tbsp. Applesauce
1/2 cup Dark Corn Syrup
2 Egg Whites
1 cup Oat Bran
Add figs, honey, orange juice, and 2-tbsp. lemon juice to food processor
and mix on "chop" until fig bits are finely cut. Set aside. Put all
other ingredients (except oat bran) in mixing bowl. Beat with an
electric mixer 3 - 4 minutes at medium speed. Add fig mixture and beat
until everything blends. Roll 20 - 24 balls and coat with oat bran
poured on a plate. Place balls on a pan and bake at 350° for 10 minutes,
or until they are warm and a bit puffy. Place in a refrigerator to
harden. For a crunchier texture, bake 2 - 5 minutes longer, or until
dough is thoroughly cooked
2 SCOOPS OF WEIGHT GAIN CHOCOLATE (N LARGE)
2 CUPS OF SKIM MILK
1 BANANA
5 STAWBERRIES
2 TBSP PEANUT BUTTER
1 TBSP WHEAT GERM BLEND,
DRINK AND FEEL THE WEIGHT COMIN ON!
850 CALS / 65 GRAMS PROTEIN / 100 GRAMS CARB
--------------------------------------------------------------------------------
Hager Muscle Building Post workout Shake
1 cup of ice cubes
1 cup skim milk or soy milk
3/4 cup of egg substitute (egg beaters)
1 banana
1/2 cup of cranberry juice
1 cup frozen strawberries
Poor everything into a blender for 30 seconds and enjoy.
Calories: 370 Protein- 25-30grams Fat: 5 grams
--------------------------------------------------------------------------------
"Hagers Protein Pancake"
2 cups egg substitute
1 cup quick cooking oatmeal
1tsp vanilla extract
1tsp baking powder
5-8 packets of Equal or Splenda
Nonstick cooking spray
In a large bowl mix all ingrediants throughly with a fork. Let mixture sit for three minutes. Using one-fourth of mixture for each pancake,drop batter onto a nonstick pan coated with cooking sprayand cook like a regular pancake. Cook over medium heat until one side is browned, then turn and cook other side. Makes 4 large pancakes. Could also add 1-2 scoops of whatever protein powder you would like.
Per pancake: 168 calories, 17g protein(not including protein powder, 25 grams of carbs, trace of fat
--------------------------------------------------------------------------------
CHICKEN BREASTS STUFFED WITH HERB CHEESE
1/2 (8-oz) package Neufchatel cheese, softened
1 Tbsp chopped fresh parsley
1/2 tsp lemon-pepper seasoning
1/4 tsp dried whole basil
1/4 tsp dried whole oregano
dash of garlic powder
8 boneless chicken breast halves (2 pounds), skinned
1 egg beaten
2 Tbsp water
1/2 cup fine, dry bread crumbs
METHOD:
1. Combine Neufchatel cheese, parsley, lemon-pepper seasoning, basil, oregano and garlic powder in a small bowl, stir well. Set mixture aside.
2. Trim excess fat from chicken. Place each piece of chicken between 2 sheets of waxed paper, flatten to 1/3-inch thickness, using a meat mallet or rolling pin.
3. Place equal portions of cheese mixture in center of each piece of chicken; roll up jellyroll fashion. Tuck in sides, secure with wooden picks.
4. Combine egg and water in a small bowl, stir well. Dip each roll in egg mixture, dredge in bread crumbs. Place rolls in a 12x8x2-inch baking dish. Bake at 400 degrees for 30 minutes. Remove wooden picks to serve.
Yield: 8 servings
Per Serving: 208 calories, 5 gm carbohydrate, 29 gm protein, 7 gm fat, 172 mg sodium
--------------------------------------------------------------------------------
SALMON PATTIES
1 15 1/2-oz can pink or red salmon
1/2 cup dry bread crumbs
1/4 chopped celery
1/4 cup mayonnaise
1 Tbsp lemon juice
METHOD:
1. Remove salmon bones, if desired, and break up fish with a fork.
2. Add all remaining ingredients and combine thoroughly.
3. Make into patties and bake in 375 degrees oven for 20 minutes.
Yield: 6 patties
Exchanges Per Serving: 2 lean meat, 1/2 bread, 2 fat
Per Serving: 240 calories, 7 gm carbohydrate, 15 gm protein, 16 gm fat
--------------------------------------------------------------------------------
STUFFED MUSHROOMS
1/2 lb fresh mushrooms
1 medium onion, chopped
3 cloves garlic, minced
1/2 cup Stovetop Stuffing
1/2 tablespoon parmesan cheese
METHOD:
1. Clean mushrooms; remove and chop stems
2. Spray skillet with butter flavored Pam. Sauté onion, stems and garlic.
3. Add 1/2 cup water and cook until onions are tender.
4. Add another 1/4 to 1/2 cup water and add the Stovetop Stuffing. Set aside for a few minutes.
5. Stuff mushrooms, sprinkle with cheese. Bake at 350 degrees F for 20-25 minutes. Makes 24 stuffed mushrooms.
Serving Size: Two (2) mushrooms
Exchanges Per Serving: Free
Per Serving: 9 calories, 46 mg sodium
--------------------------------------------------------------------------------
POTATO HORS D'OEUVRES
18 small red-skinned potatoes
1/2 pound fresh mushrooms
1 tablespoon dries dill
1 tablespoon dried parsley flakes
1/2 cup apple juice
1 teaspoon lemon juice
3 tablespoons grated parmesan cheese
METHOD:
1. Wash the potatoes and steam them until they are fork-tender.
2. Cut off a thin slice on the bottom of each potato to allow it to sit without rolling.
3. Cut off a thin slice on the top of each potato and scoop out the inside "meat".
4. Poach the mushrooms in a sauce pan with the dill, parsley flakes, apple juice and lemon juice for 5 minutes. Pour off the liquid.
5. Put the mushrooms and potato flesh in a food processor or blender. Chop until fine.
6. Stuff the potato skins with the mushroom filling.
7. Sprinkle with cheese.
8. Refrigerate until ready to serve. When ready to serve, heat in a 350 degrees F oven for 15-20 minutes. Serve warm.
Serving Size: One (1) potato
Exchanges Per Serving: One (1) Starch/Bread
Per Serving: 50 calories, 2 mg protein, 10 mg carbohydrates, 0 gm fat, 18 mg sodium
--------------------------------------------------------------------------------
BEAN ROLL-UPS
1 15-oz cans pinto beans, drained and rinsed
2 tablespoons vegetable oil
1/4 tsp. ground cumin
1/4 tsp. ground coriander
(8) 7-in flour tortillas
1 cup low-fat plain yogurt
1 cup low-sodium picante or hot chili sauce
1/2 cup finely chopped onion (approx. 1 small onion)
fresh cilantro (Chinese parsley) for garnish, optional
METHOD:
Preheat oven to 350 degrees F.
1. In medium bowl, mash beans with potato masher. Add oil, cumin, and coriander. Mix well. Makes approximately 2 cups.
2. In oven, warm tortillas, wrapped in foil, for 4-5 minutes, or until warm and soft enough to roll (or heat in microwave oven for 1 minutes, leaving tortillas in slit plastic pouch).
3. In center of each tortilla spread 1/4 cup mashed pinto beans. Top with 1 teaspoon each of yogurt, picante sauce, and chopped onion. Roll tortillas and place on plates or platter, seam side down. Top each tortilla with 1 teaspoon each of picante sauce and yogurt. Garnish with cilantro, if desired. Serve immediately.
Serving Size: One (1) tortilla
Yield: 8 servings
Exchanges Per Serving: 3 starch/bread, 1 vegetable, 1 1/2 fat
Per Serving: 316 calories, 50 gm carbohydrate, 11 gm protein, 8 gm of fat
--------------------------------------------------------------------------------
CREAM OF MUSHROOM SOUP
1/4 LB fresh mushrooms, sliced
2 Tbsp. chopped onion
1 Tbsp. diet margarine
1 Tbsp. flour
1 cup fat-free chicken broth or brown stock
1/2 cup skim milk
1/4 tsp. salt (optional)
1/4 tsp. nutmeg
1/8 tsp. white pepper
METHOD:
1. In saucepan, sauté sliced mushrooms and onion in margarine until tender.
2. Slowly add flour until blended. Gradually add broth and milk, stirring over medium heat, until thickened.
3. Add seasonings.
Serving Size: 3/4 cup
Yield: 4 servings
Exchanges Per Serving: 1 vegatable, 1/2 fat
Per Serving: 60 calories, 6 gm carbohydrates, 2gm protein, 3gm of fat
--------------------------------------------------------------------------------
REFRIED BEANS
1 cup dried pinto beans (about 6 ounces)
4 cups water
1 cup chopped onions
1 tsp. minced garlic clove
1/4 tsp. salt
1/2 tsp. ground cumin or cumino
1/4 cup taco sauce (mild, medium, or hot to taste)
METHOD:
1. Soak beans overnight in water to cover.
2. Drain beans and place in heavy saucepan with water, onions, garlic, salt and cumin. Bring to a boil, then simmer 1 1/2 to 2 hours until beans are soft enough to mash.
3. Mash or blend beans in blender to desired consistency.
4. Mix in taco sauce and reheat in lightly greased skillet.
5. Serve as vegetable or in burrito (1 6-inch flour tortilla = 1 bread).
Serving Size: 1/2 cup
Yield: 3 cups (6 servings)
Exchanges Per Serving: 1 1/2 bread, 1/2 lean meat
Per Serving: 150 calories, 23 gm carbohydrate, 8 gm protein, 3 gm fat, 121 mg sodium
--------------------------------------------------------------------------------
PEPPERED OVEN FRIED POTATOES
1 Tbsp. margarine, melted
1 Tbsp. water
3 medium potatoes (3/4 pound), peeled and cut into 1/2" strips
vegetable cooking spray
1 Tbsp. + 1 1/2 tsp. chopped fresh cilantro
2 tsp. minced onion
1/4 tsp. garlic powder
1/4 tsp. red pepper
1/8 tsp. pepper
METHOD:
1. Combine margarine and water in a large bowl; stir until blended. Add potato strips, and toss lightly to coat well.
2. Arrange potato strips in a single layer on a baking sheet coated with cooking spray.
3. Combine remaining ingredients and sprinkle evenly over potatoes.
4. Bake at 400 degrees for 35 minutes or until crisp and golden brown. Remove to paper towels to drain, if necessary.
Yield: 4 servings
Exchanges Per Serving: 1 starch/bread, 1/2 fat
Per Serving: 77 calories, 11 gm carbohydrate, 2 gm protein, 3 mg fat, 44 mg sodium
--------------------------------------------------------------------------------
CRUNCHY OVEN FRIED CHICKEN
Ingredients
2 boneless, skinless chicken breasts (4 oz.), pounded to 1/4 inch thickness.
(Market Day chicken steaks are great for this - very tender!)
5 Tbsp. buttermilk
2 tsp. lime juice
1/2 tsp. Dijon-style mustard
1/4 tsp. each, garlic powder, salt, and pepper
1 cup cornflake crumbs
4 teaspoons vegetable oil
Directions
Preheat oven to 450. In small bowl combine buttermilk, lime juice, mustard, & seasonings. Dip chicken into buttermilk mixture, coating both sides, and then dip into cornflake crumbs, coating both sides well. Arrange chicken on nonstick baking sheet, sprayed with vegetable spray. Drizzle 1/2 tsp. oil over each breast & bake 8-10 minutes, or until lightly browned. Turn chicken over, drizzle each breast with an additional 1/2 tsp. oil, and continue baking until chicken is tender & coating is crisp, about 10 minutes longer.
Each serving only has about 7 grams of fat, but you can lower the fat further by replacing the oil with the vegetable cooking spray, sprayed lightly.
--------------------------------------------------------------------------------
BROCCOLI CASSEROLE
Ingredients
2 packets frozen broccoli
1 can of mushroom soup
1/2 cup chopped chicken breasts
2 cups cooked rice
1/2 cup sautéed onions and celery
8 oz. Velveeta cheese (low fat)
salt, pepper, garlic salt and other seasonings to taste
Directions
Mix all ingredients in casserole dish (about 13"x9"x2" but can also be round) except one quarter of cheese. Bake at 350 degrees for about 45 minutes until heated all the way through. Take out of oven put the rest of cheese on top. Bake for another 10 or 15 minutes until cheese melts. Serve warm.
--------------------------------------------------------------------------------
Glazed Tuna Steaks
1/3 cup Dry Sherry
1 tablespoon Ginger Root - minced
1 tablespoon Low Sodium Soy Sauce
1 teaspoon Honey
2/3 tablespoon Garlic - minced
1 pound Tuna Steak - cut in 4 pieces
Combine: Sherry, Ginger Root, Soy Sauce, Honey & Garlic in a 1-Cup measuring glass. Microwave uncovered at high 1 min. or until mixture boils. Cool slightly. Place tuna in a Baking Dish. Pour marinade over the tuna. Cover & Chill 2 Hours. Remove tuna from marinade, reserving marinade. Preheat a 10-inch non-stick skillet at high for 8 min. arrange tuna on the hot skillet with the thickest portions to the outside. Microwave uncovered at high for 2-min. Turn steaks over & bastes with the marinade. Microwave at high for 1 1/2 to 2 min. Let stand covered 2 min. Serve immediately with warm marinade.
--------------------------------------------------------------------------------
Lemon Chicken
4 Boneless – Skinless - Chicken Breasts
2 tablespoons Flour
1 1/2 teaspoons Olive Oil
1 teaspoon Margarine
1/2 cup Chicken Broth
1 tablespoon Lemon Juice
In a non-stick skillet over a medium heat, melt the margarine and mix with olive oil. Meanwhile, coat chicken breasts with flour. Place chicken breasts in skillet and brown both sides. Add lemon juice to broth. When chicken is brown on both sides, pour broth with lemon juice into the skillet, cover tightly with a lid, and turn heat down to medium low. Simmer for 15 minutes. Remove cover from skillet and reduce broth until thick. Remove chicken breasts and pour thickened sauce over top.
--------------------------------------------------------------------------------
Raisin Breakfast Bars
3/4 cup All-purpose Flour
3/4 cup Toasted Wheat Germ
1/4 cup Sugar
1/2 teaspoon Baking Powder
1/2 teaspoon Cinnamon
1/4 cup Margarine - melted
1/4 cup Honey
1 Egg
1/2 teaspoon Vanilla
1 cup Raisins
1/2 cup Chopped Walnuts
Combine: Flour, Wheat Germ, Sugar, Baking Powder, and Cinnamon. Stir in Margarine, Honey, Egg and Vanilla; mix well. Stir in Raisins and Walnuts. Press mixture firmly into a greased 8- inch square pan. Bake at 350 F for 20 to 25 minutes or until lightly browned. Makes 10 bars.
--------------------------------------------------------------------------------
FAT-FREE GRANOLA
The measurements aren't exact; I generally go for a good consistency and a well-coated mixture.
3 cups oats (the quick kind)
Half cup honey
Half cup applesauce
Quarter cup wheat germ
Mix, add more applesauce & honey as needed. You don't want the mixture
too lumpy because the insides of the lumps won't cook well. Cook @ 350
for 15 minutes, in a glass rect. baking dish.
Add raisins &. Half-cup sunflower seeds. Cook another 10 minutes.
--------------------------------------------------------------------------------
ENERGY BALLS
24 Dried Figs
1/3 cup Honey
4 tbsp. Orange Juice
2 tbsp. Lemon Juice
1 tsp. Lemon Juice
2 1/2 cups unbleached flour
1/2 tsp. Baking Soda
1/4 tsp. Baking Powder
1 tbsp. Applesauce
1/2 cup Dark Corn Syrup
2 Egg Whites
1 cup Oat Bran
Add figs, honey, orange juice, and 2-tbsp. lemon juice to food processor
and mix on "chop" until fig bits are finely cut. Set aside. Put all
other ingredients (except oat bran) in mixing bowl. Beat with an
electric mixer 3 - 4 minutes at medium speed. Add fig mixture and beat
until everything blends. Roll 20 - 24 balls and coat with oat bran
poured on a plate. Place balls on a pan and bake at 350° for 10 minutes,
or until they are warm and a bit puffy. Place in a refrigerator to
harden. For a crunchier texture, bake 2 - 5 minutes longer, or until
dough is thoroughly cooked
