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Babka
Yield > 1
Keys : Breads Hand Made Holidays Gifts Italian Italy European Mediterranean

Ingredients :
8 x egg yolks
4 oz caster sugar
1 tsp dried yeast

1/4 pt milk (equiv US 5 fl oz)
vanilla to taste
1 lb strong white flour (bread flour)
saffron to taste
1/2 tsp salt
4 oz melted butter

Method :
• Beat the eggs and sugar over hot water until white and thick. Dissolve the yeast in some warm milk. Add the two mixtures with all the ingredients except the butter. Beat, pour in the butter and beat again. Fill a greased baking tin, traditionally a Turk's Head mold, to one-third. Cover and leave to rise. Bake in a medium oven for about 1 hour.

• NOTES:
Medium Oven 325F TO 350F (160C to 180C)
• Varieties of babka were also prepared for weddings.
• 1-Excerpt (p.365) from Lesley Chamberlain's THE FOOD AND COOKING OF
• NOTES : The Polish Easter and general festive cake has as its hallmark the use of saffron as the traditional spice. The recipe for it probably came to Poland from Italy in the sixteen century via queen Bona, as a transplant of the Milanese panettone. Since then much ritual has surrounded the baking
of this fragile masterpiece. Precious pastry cooks declared it needed to rest on an eiderdown before it went into the oven, after which baking took place in an atmosphere of maternity.
Men were forbittden to ender the kitchen and no one was allowed to speak above a whisper.



Baby Lima Beans or Broad Beans with
Italian Sausage

Yield > 5 Servings
Keys : Sauce Italian Italy European Mediterranean
Ingredients :
1/2 lb Italian bulk sausage,crumbled
1 x Onion, sliced
2 cup Water
1 lb Baby lima beans or broad beans
1/2 tsp Ground cumin seed
1 x Fresh hot red pepper, seeded
and chopped 

Salt
Freshly ground black pepper
Method :
• Place the sausage and onion in a heavy casserole or sauce pan and saute until light brown. Add the water and bring to the boil. Add the beans, cumin seed, and hot pepper and bring back to the boil. Cover, reduce heat and simmer 20 minutes. Season well with salt and pepper.
• Yield: 4 to 6 servings
Baby Octopus Spiedini with Beet Green
Salad

Yield > 4
Keys : Salads Dressings Seafood Italian Italy European Mediterranean

Ingredients :
2 lb Baby octopus - (abt 20 to 30 pieces)
1 x Orange juiced and zested
2 tbl Toasted almonds
5 tbl Extra-virgin olive oil divided
1 tbl Crushed red pepper flakes
4 x Bamboo skewers soaked in water

1/4 cup Fennel leaves roughly chopped
2 cup Baby beet tops washed, spun dry, and cut chiffonade
Sea salt to taste

Method :
• Preheat barbecue or grill.
• Place octopus in 4 quarts cool water and add 1 wine cork.
Bring to boil and lower heat to low boil. Cook 25 minutes until tender. Drain and rinse and allow to cool.
• In a mixing bowl, stir together orange zest, almonds, 2 tablespoons olive oil, crushed red pepper and fennel leaves.
Add cooled octopus and let stand 25 minutes until coals are hot and ready. Thread octopus evenly onto 4 skewers and place over coals. Cook until crispy and slightly charred, about 5 minutes per side.
• Meanwhile, toss beet greens with orange juice and
remaining oil and season with sea salt. Divide greens among 4 plates and place one speidino over each pile. Drizzle with remaining marinade and serve.
• This recipe yields 4 servings.



Baby Onions with Balsamic Sauce (Cipolline Al Balsamico)
Yield > 4
Keys : Italian Italy European Mediterranean
Ingredients :
225 gm baby onions peeled
3 tbl extra olive oil
1 tbl balsamic vinegar
2 tbl red wine
sea salt
Method :
• Blanch the onions in plenty of boiling salted water for 15 minutes.
• Drain well.
• Saute gently in the olive oil until golden brown.
• Add the vinegar red wine and salt to taste and cook briefly to allow the alcohol to evapourate.
• These cipolline with their sweet and sour taste are
delicious and can be served as part of an antipasto or to accompany hot and cold meat cubes.
• Serves 4



Baby Spinach, Pancetta and Mushroom
Salad
Yield > 1 servings
Keys : Job Italian Italy European Mediterranean

Ingredients :
1 lrg Pack baby spinach, (washed and dried)
6 slc Pancetta, up to 8
8 oz Button mushrooms

6 tbl Olive oil
2 tbl Balsamic vinegar

Method :
• Wash and dry the baby spinach if not ready prepared. Fry or grill the pancetta until crispy, and chop. Arrange spinach in bowls adding the pancetta and mushrooms.
• Dressing: mix together well and serve with the salad.



Bacala a La Catalana
Yield > 4
Keys : Fish Ocean Main Dish Salted Cod Seafood Italian Italy European Mediterranean
Ingredients :
4 tbl Currants
4 tbl Pine nuts
2 lb Salt cod fillets soaked for two days,
cut into 1" by 2" rectangles
4 tbl Extra-virgin olive oil
1 med Spanish onion cut 1/4" dice
4 x Garlic cloves thinly sliced
6 cup Spinach washed, dried, and stemmed
4 oz White wine
Method :
• The cod must soak for 2 days in water changed daily.
• Soak currants and pine nuts in 2 cups lukewarm water for one hour and then drain. Drain salted cod and then pat dry.
Heat oil in a 12-inch saute pan until smoking. Add cod pieces and cook until golden brown on 1 side. Turn cod pieces over and then add onion, garlic, pine nuts, and currants to the pan,
shaking it so that all the ingredients are in contact with the pan. Cook until cod is golden brown, about 6 to 7 more minutes. Remove cod to warm plate, add spinach, and season with salt and pepper. Place cod on top of spinach, add wine, cover, and cook for 8 more minutes, until the liquid evaporates
from the spinach. Serve immediately.
• This recipe yields 4 servings.
 

Bacala Ala Vizcaina
Yield > 4
Keys : Fish Ocean Main Dish Salted Cod Italian Italy European Mediterranean
Ingredients :
4 tbl Extra-virgin olive oil
2 x Spanish onions cut 1/2" slices
6 x Garlic cloves thinly sliced
8 x Ancho chilies or chilies choriceros stemmed, seeded, and cut into fine julienne
2 x Green apples peeled, seeded, cored, and cut into 1/2" dice
2 cup Chopped tomatoes with seeds and juice
1 slc Baguette - (1" thick)
Salt to taste
Freshly-ground black pepper to taste
2 lb Bacala (soaked 2 days) cut
2" cubes
1/4 cup Finely-chopped Italian
parsley
Method :
• Soak bacala for 48 hours in cool water, changing the water daily.
• Preheat oven to 400 degrees.
• Heat oil in a 12-inch saute pan until smoking. Add onions, garlic, chilies and apples and cook until soft and golden, about 8 to 10 minutes. Add tomatoes and bread and bring to a boil.
Season with salt and pepper and place in a blender and process until smooth. Place sauce in crockery pan. Place bacala pieces into sauce and place in oven. Cook 20 to 25 minutes.
Remove, check for seasoning, sprinkle with parsley and serve.
• This recipe yields 4 servings as main course.



Bacala Alla Vincentina
Yield > 4
Keys : Fish Ocean Main Dish Salted Cod Seafood Italian Italy European Mediterranean
Ingredients :
3 lb Bacala soaked 48 hours in four changes of water
4 tbl Virgin olive oil
4 tbl Butter
2 x Spanish onions chopped 1/2" dice
4 x Salted anchovies fillets removed,
and soaked in milk for 4 hours
1/2 tsp Cinnamon
1/2 cup Dry white wine
3 cup Milk more, if necessary
1/2 cup Finely-chopped Italian parsley
4 x servings Soft polenta
Method :
• Cut soaked bacala into 2-inch squares and check for any bones.
• In a 12-inch frying pan, heat olive oil and butter over medium heat. Add onions, anchovies and cinnamon and cook until onions are very soft but have not browned, 10 to 12 minutes. Add bacala pieces, wine and milk and bring to a boil.
Lower heat to simmer and cook 1 hour, adding more milk if mixture becomes dry. Add chopped parsley, check for seasoning and serve with soft polenta.
• This recipe yields 4 servings.
 

Baccala Alla Bolognes
Yield > 4 Servings
Keys : Main Dish Fish Italian Italy European Mediterranean
Ingredients :
1 3/4 lb Dried codfish
Flour, for dredging
4 tbl Butter
2 tbl Olive oil
1 x Clove garlic, minced
3 tbl Fresh parsley, minced
Salt and pepper to taste
1 x Lemon, juiced
Method :
• Put the cod in a deep dish, add cold water to cover, and let it soak for 2 days in the refrigerator in order for it to "plump" up and change the water several times. Rinse and dry the fish and cut it into 2-inch chunks. Dredge the fish in the flour, shaking off the excess. In a large skillet, heat 2 Tbl of the butter and the olive oil. Add the fish pieces and brown them well on all sides over medium-high heat. Sprinkle the fish with the minced garlic and parsley and stir the mixture gently.
Cut the remaining 2 Tbl butter into bits and add it to the pan. Sprinkle the fish with salt and pepper and pour over the lemon juice. 

Serve immediately.
 

Baccala Alla Vicentina (Vicenza-Style Cod)
Yield > 4
Keys : Fish Seafood Main Dish Italian Italy European Mediterranean

Ingredients :
1 lb stockfish, (dry cod)
2 x fresh anchovies, unsalted and boneless
20 ml garlic, chopped salt, (very little)
1/4 tbl parmigiano-reggiano, fresh grated
1 1/4 cup onions, sliced
1 cup milk
2 cup extra virgin olive oil
fresh ground black pepper
Method :
• Cod should be cleaned, skinless and boneless. Anchovies should be fresh or defrosted frozen Sauteeonions in oil until transparent. if using salted stockfish, pre-soak in cold running water for at least 24 hours, and wash pieces individually every
8 hours. In a bowl, mix the parsley, garlic and anchovies. With a fork, spread some of the mixture on each piece of fish, sprinkle with cheese and roll up. Slice rolls into pieces about 1 1/2 inches wide and coat in flour mixed with a little cheese and
pepper. Shake off excess. Place fish bits in an oiled shallow roasting pan and cover with sauteed onions. Season with salt and pepper, add milk and bake in oven preheated to 140C(275F) for 4 hours, turning fish occasionally and adding oil if necessary. Remove from oven, top with more parsley and
serve immediately.



Bacon and Cheese Macaroni Bake
Yield > 4
Keys : Pasta Casserole Italian Italy European Mediterranean
Ingredients :
1 lb sliced bacon
1 sm onion, chopped
2 can condensed, (10 3/4 ounce)
cheddar cheese soup
1/2 cup milk
1 tbl Worcestershire sauce
1 tsp dry mustard
8 oz elbow macaroni, cooked and
drained or 1 package of the boxed stuff
1 cup sharp cheddar cheese, (the sharper the better)
shredded
2 tbl diced pimiento, (optional)
Method :
• Cook bacon, saving about 1/4 cup of drippings. Crumble bacon, reserving 4 or 5 strips for the top of dish. Sauteeonion in remaining drippings. Add cheese soup, milk, Worcestershire sauce and mustard; mix well and heat through. Stir in the
bacon, macaroni, shredded cheese and pimiento. Place in casserole dish
• (I use 3 quart). Top with remaining strips of bacon. Bake in a 375F oven for 25 minutes. Enjoy!!
 

Bacon and Egg Carbonara
Yield > 4
Keys : Italian Italy European Mediterranean
Ingredients :
8 oz sliced bacon, (about 10 slices), cut into 1" strips
8 oz dry thin pasta, (vermicelli) or
1 x 9 oz pack. angel hair pasta
2 cup sour cream
1/4 cup chopped chives or green onions, thinly sliced ,
4 x egg yolks
1 cup grated parmesan cheese
Method :
• In a wide fry pan; cook bacon over medium heat until crisp. Spoon off and discard all but 3 TBSP of the drippings; keep pan with bacon warm over lowest heat.
• In a 5 - 6 quart pan; cook pasta in three quarts boiling water just until tender to bite (3 minutes for dry capellini. 8-10 minutes for dry vermicelli, and 1 to 2 minutes for fresh angel hair pasta); or cook according to package directions. After adding the pasta to the boiling water, spoon 1/2 cup of the
sour cream into each of 4 wide, shallow bowls; place bowls in a 200F oven while completing cooking.
• Drain pasta well; add pasta and chives to bacon in the pan. Mix lightly, using two forks. Spoon an equal portion of pasta mixture into each warm bowl. Make a nest in the center of each; slip in an egg yolk. Mix each portion individually and sprinkle with cheese.


Bacon and Pepper Sauce

Yield > 1
Keys : Sauces Pasta Italian Italy European Mediterranean
Ingredients :
1/3 stk butter
4 tbl olive oil
1/3 lb bacon
10 x plum tomatoes chopped
1 x green pepper diced
1/4 cup white wine
1 x red pepper diced
1 x hot pepper halved and seeded
1 x onion chopped 

salt and pepper to taste
2 x cloves garlic chopped
Method :
• Sautee bacon until almost crisp. Drain. Add butter and oil. Sautee onion and garlic. Add peppers and sautee5 minutes Add tomatoes and wine, cook 15 minutes REMOVE HOT PEPPER. Season with salt and pepper and serve over pasta.


Bacon-Cheddar Frittata

Yield > 6
Keys : Cheese Italian Italy European Mediterranean
Ingredients :
6 x eggs, beaten
8 slc bacon, crisply cooked and crumbled
1 cup shredded cheddar cheese (4 ounces)
1/4 cup chopped fresh parsley
1/4 tsp pepper
2 tbl chopped fresh chives
Method :
• 1. Grease pie plate, 9 X 1-1/4 inches. Mix all ingredients except chives; pour into pie plate. Elevate pie plate on inverted dinner plate in microwave oven.
• Microwave uncovered on medium (50%) 12 to 14
minutes, rotating pie plate 1/4 turn every 4 minutes, until set.
• 2. Sprinkle with chives. Serve with sour cream if desired.


Bacon-Green Bean Pasta Toss
Yield > 6
Keys : Pasta Appetizers Italian Italy European Mediterranean
Ingredients :
1/2 x recipe poppy seed pasta or
6 oz uncooked vermicelli
4 slc bacon, cut into 1-inch
1 cup frozen French-style green beans
3 x green onions, (with tops) thinly sliced
1/8 tsp pepper
Method :
• Cook pasta as directed in recipe or on package; drain. Cook bacon in 10-inch skillet until crisp. Remove bacon with slotted spoon and reserve 2 tablespoons fat in skillet. Cook beans and onions in fat 1 to 2 minutes or until beans are crisptender.
Toss with hot pasta, bacon and pepper.
 

Bagna Cauda
Yield > 6 Servings
Keys : Seafood Italian Italy European Mediterranean Hot
Ingredients :
2 cup Heavy cream
2 x Cloves garlic
1 can (2.5-oz) flat anchovies, drained of oil
1 dsh Cayenne pepper
1/4 cup Unsalted butter
Method :
• 1. In a heavy saucepan, simmer cream with 2 garlic cloves until reduced to 1 cup.
• 2. Place reduced cream, anchovies and cayenne in
blender and puree.
• 3. Bring sauce to a simmer and add butter, stirring until melted.
• 4. Serve in a hot chafing dish accompanied with chilled, raw vegetables and homemade (if possible) sourdough `grissini'.
• TIP: If butter and cream separate, pour in a bit of cold cream and whisk hard. The sauce will regain its velvety texture. This is a dish to be enjoyed without ceremony. Pick up vegetables or breadsticks -
grissini - with your fingers and dip into the sauce until well covered; consume.
• GENOA
• WINE: PUNT E MES


Bagna Cauda with Vegetables

Yield > 8
Keys : Italian Italy European Mediterranean Warm
Ingredients :
2 can anchovy fillets, (2oz) thinly sliced
1 cup olive oil
1 cup heavy cream
1/2 cup butter assorted vegetables
20 x cloves garlic, peeled and
Method :
• Bagna Caude (Anchovy and Garlic Sauce): Drain and dry anchovies. Place in HEAVY saucepan and add oil, butter and garlic. Cook over very low heat for about 1 hour. Sauce should barely bubble during this time. Add cream and simmer 5 more minutes. Serve warm with assorted vegetables cut into bite
sized pieces.


Bagna Caudi (on Ziti with Carrots)
Yield > 8 Servings
Keys : Tubers Root Vegetable Italian Italy European Mediterranean

Ingredients :
1/4 cup Butter
1/4 cup Olive oil
15 x Cloves garlic, chopped fine
4 oz Anchovies, chopped
1 qt Heavy cream

2 tbl Roast Garlic mashed
1/2 lb Ziti, cooked
1/4 cup Matchstick-sliced carrots,

Method :
• The Sauce: Saute the chopped garlic in butter and oil until lightly browned. Add the chopped anchovies. Cook until the anchovies are dissolved.
• Add the cream, mustard and roast garlic. Reduce by onefourth. Final assembly: Heat the sauce, then add the cooked ziti and carrots. Toss until thoroughly coated and serve immediately.


Bagna Lauda
Yield > 4
Keys : Appetizers Italian Italy European Mediterranean
Ingredients :
1 cup Extra-virgin olive oil
1/2 cup Unsalted butter
12 x Garlic cloves sliced paper thin,
and boiled in milk 10 minutes
1/4 cup Anchovy fillets rinsed
Freshly-ground black pepper to taste
1 x Fennel bulb cut into 1" strips
4 x Cardoons stalks peeled and blanched
1 x Red bell pepper cut into 1" strips
1 x Yellow bell pepper cut into 1" strips
1 loaf country-style bread
Method :
• Heat oil and butter over medium heat until warm. Add garlic and 2 tablespoons cooking milk, anchovy and black pepper, and blend, using submersion blender. Pour into fondue pot and serve vegetables on the side.
• This recipe yields 4 servings.
 

Bake Fried Sage Leaves
Yield > 6
Keys : Condiments Seasoning Vegetarian Low Calorie Fat Free Diet Herbs Appetizers Italian Italy European Mediterranean Italian
Ingredients :
olive oil spray
1 bn fresh sage leaves largest you can find
1 x egg plus
2 x egg whites
OR half-cup egg substitute
lightly beaten
with a fork
salt and black pepper
3/4 cup fine toasted breadcrumbs
OR flour in a shallow bowl
Method :
• 1. Preheat oven to 400F. Spray a nonstick baking sheet with spray olive oil. Using a pastry brush, brush the sage leaves on both sides with the egg mixture and season with salt and pepper. Dip each in bread crumbs or flour, turning to coat
on all sides, shaking off the excess.
• 2. Arrange the sage leaves on the prepared baking sheet. spray the tops of the leaves with oil and reseason with salt and pepper. Bake the leaves until crisp and nicely browned, 1- to 12 minutes. Serve at once.
• Makes 20 to 24 leaves. Serve as an antipasto or garnish for other dishes.
• Variation: Stuff sage leaves. Cut 1 ounce smoked
mozzarella, bel paese, or fontina into flat thin strips a little smaller than the sage leaves. Brush 2 sage leaves with egg mixture on both sides. Season with salt and pepper.
• Press the leaves together, sandwiching a strip of cheese between them. Dip the leaves in bread crumbs or flour, turning to coat on all sides, shaking off the excess. Spray with oil and bake as described above.

Vegetable Sides

BROCCOLI SALAD WITH SWEET VINAIGRETTE
½ c. fresh squeezed orange juice
½ c. fat free plain yogurt
2 t. stone ground mustard
1-2 pkt. Splenda or other sugar substitute
8 c. broccoli florets
½ med. red onion, chopped
In a large plastic bowl, whisk together the orange juice, yogurt, mustard and Splenda.
Add the broccoli and onion; toss to coat. Cover and refrigerate for at least 1 hour or up to 1 day
before serving.
Makes 4 servings of 2 cups each
Calories: 92 per serving Fat; 0g.



CRUNCHY SLAW
6 c. shredded cabbage
½ med. red onion
6 radishes, grated
¾ c. Rice vinegar
½ t. white or black pepper
1 t. celery salt
1-2 pkts. Splenda or other sugar substitute
Place cabbage, onion, and radishes into a large mixing bowl. Combine rice vinegar, spices, and
Splenda. Mix well. Pour over cabbage and toss well to coat. Let sit 10-15 minutes or chill
overnight; tossing again before serving.
Makes 4 servings of 1 ½ cups each
Calories: 36 per serving Fat: 0g.



CURRIED CAULIFLOWER
4 c. cauliflower florets
¼ c. chicken broth
½ med. onion, sliced and separated
1 t. curry powder
Dash crushed red pepper flakes
Salt to taste
Steam cauliflower, until crisp-tender.
Heat a medium saucepan over medium heat. Add onions and chicken broth; cook and stir until
onions are just tender. Stir in curry powder, red pepper flakes, and salt to taste. Remove from
heat, add cauliflower, and toss well to coat.
Makes 4 servings of 1 cup each
Calories: 35 per serving Fat: 0g.



ROASTED FENNEL AND ONIONS
2 fennel bulbs
1 lrg. onion, cut into 1-inch wedges
I Can’t Believe It’s Not Butter Spray
½ t, crushed fennel seeds or Italian seasoning
½ t. salt
¼ t. pepper
Preheat oven to 400o
To prepare fennel, cut off and discard upper stalks. Remove any wilted outer layers and cut a
thin slice from fennel base. Wash fennel and cut in half lengthwise. Cut lengthwise into wedges
about 1 inch thick. Place fennel and onion in a shallow roasting pan. Spray evenly with 10-15
sprays of I Can’t Believe It’s Not Butter Spray. Sprinkle with fennel seeds, salt and pepper. Stir to
coat. Roast for 35-40 minutes or until light brown and tender, stirring twice.
Makes 4 servings of approx. 1 cup each
Calories: 42 per serving Fat: 0g.



GINGER VINAIGRETTE CUCUMBERS
4 lrg. cucumbers, peeled and sliced
1 sm. red onion, slivered
2 med. tomatoes, sliced into sections
1 ½ T. fresh grated ginger
1 c. rice vinegar
½ c. water
½ t. salt
½ t. pepper
Combine all ingredients in a medium bowl. Stir well and chill overnight, stirring occasionally.
Makes 4 servings of 1 ½ cups each
Calories: 28.5 per serving Fat: 0g.



FRIED CABBAGE
8 c. cabbage, shredded
1 med. red onion, slivered
3 cloves garlic, minced
½ T. Mrs. Dash Garlic and Herb Blend
Salt to taste
Heat a large nonstick skillet over medium-high heat and mist lightly with olive oil pan spray.
Add cabbage, onion, garlic, and seasonings. Stir and fry for 4-6 minutes or until cabbage it crisptender.
Makes 4 servings of 1 ½ cups each
Calories: 44 per serving Fat: 0g.



GINGER TOMATO SALAD
3 T. rice vinegar
1 T. fresh ginger, grated or minced
1 pkt. Splenda or other sugar substitute
2 c. cherry or grape tomatoes, halved
½ med. red onion, sliced
Salt to taste
In a small bowl, whisk together rice
vinegar, ginger, Splenda, and salt. Add
tomatoes and onion. Toss gently to coat. Cover and chill for 1-4 hours. Eat as is or serve over
fresh cut greens.
Makes 4 servings of ½ cup each
Calories: 25 Fat: 0g.


GREEN BEAN TOSS
1 lb. fresh green beans
1 T. fresh ginger, peeled and finely chopped
1 med. red onion, slivered
Dressing:
4 t. dry mustard powder
1 T. cold water
2 T. soy sauce
2 T. rice vinegar
Trim and cut green beans into 1-inch lengths. Cook in rapidly boiling water, about 5 minutes or
until crunchy-tender. Drain beans, immerse in cold water to stop the cooking until they are
cool. Drain well.
In a medium bowl, whisk the dressing ingredients until well blended. Add green beans, ginger,
and red onion to dressing, toss well. Serve immediately.
Makes 4 servings of 1 cup each
Calories: 52 per serving Fat: 0g.



ITALIAN STEWED TOMATOES & ZUCCHINI
8 c. zucchini, halved lengthwise and sliced into ½ inch slices
2 (14oz.) cans diced tomatoes
1 med. onion, slivered
2 cloves garlic, minced
1 t. Italian seasoning
Salt and pepper to taste
Place all ingredients in a large saucepan; stir
well. Place on stove top over medium-high heat
and bring to a boil. Reduce heat and simmer,
covered for 15-20 minutes. Stirring occasionally
until zucchini is tender.
Makes 4 servings of 2 ½ cups each
Calories: 89 per serving Fat; 0g.



LEMON GARLIC BROCCOLI
4 c. broccoli florets
1 med. lemon, juiced
¼ t. salt
¼ t. pepper
1 clove garlic, minced
Steam broccoli over medium-high heat until tender.
Meanwhile; in a serving bowl, combine lemon juice, salt, pepper, and garlic. Add broccoli. Toss
to coat and serve immediately.
Makes 4 servings of 1 cup each
Calories: 37per serving Fat: 0g.



ROASTED CAULIFLOWER
8 c. cauliflower florets
½ med. red onion, sliced
I Can’t Believe It’s Not Butter Spray
2 t. Mrs. Dash Garlic & Herb Blend or seasoning of choice
Salt and pepper to taste
Preheat oven to 425o
In a large bowl combine cauliflower, onion, and seasonings. Mist with 10 sprays of
I Can’t Believe It’s Not Butter Spray; toss well. Transfer to a 9”x13” baking dish and mist with 10
more sprays of I Can’t Believe It’s Not Butter Spray.
Bake for 20-25 minutes, stirring once until lightly browned and crisp-tender.
Makes 4 servings of 1 ½ cups each
Calories: 70 per serving Fat: 0g.



CUCUMBER APPLE MINT SALAD
4 med. cucumber, peeled and diced
1 med. apple, grated or diced
¼ c. Fat Free plain yogurt
1 med. lemon, juiced
12 mint leaves, thinly sliced
Salt and pepper to taste
In a medium bowl; combine cucumber, apple, yogurt, lemon juice, and mint. Stir well to mix.
Add salt and pepper to taste. Chill until serving.
Makes 4 servings of ¾ cup each
Calories: 32 Fat: Trace



SWEET & SOUR RED CABBAGE
1 lrg. head red cabbage, chopped
1 med. apple, cored and grated
1 med. onion, slivered
3 T. red wine vinegar
1 pkt. Splenda or other sugar substitute
¼ t. cinnamon
1 clove garlic, minced
Salt and pepper to taste
Preheat oven to 300o
Lightly mist a 9”x13” baking dish with olive oil pan spray. Place all ingredients into a large
mixing bowl and mix well. Transfer cabbage mixture to prepared baking dish and cover. Bake
for 2-2 ½ hours, stirring once or twice, until cabbage is tender.
Makes 4 servings of approx. 1 ½ cups each
Calories: 60 per serving Fat: 0g.



CURRIED TOMATOES & ZUCCHINI
2(14oz.) cans diced tomatoes
4 med. zucchini, halved lengthwise and sliced into ½ inch slices
1 med. onion, chopped
1 T. curry powder
¾ t. ground ginger
½ c. water
Salt and pepper to taste
Heat a large saucepan over medium-high heat. Lightly mist with olive oil pan spray. Add onion
and cook until tender. Stir in curry powder and ginger. Cook briefly to brown curry and bring
out flavor. Stir in tomatoes, zucchini, water, salt and pepper. Bring to a boil. Reduce heat to
low. Simmer for 20-30 minutes, until zucchini is tender.
Makes 4 servings of 1 ½ cup each
Calories: 65per serving Fat: 0g.



SWEET & SPICY COLE SLAW
6 c. green cabbage, shredded
2 c. red cabbage, shredded
2 med. tomatoes, seeded and chopped
6 green onion, coarsely chopped
1-2 jalapeno peppers, seeded and finely
chopped
½ c. cider vinegar
2-3 pkts. Splenda or other sugar substitute
Salt to taste
Combine cabbage, tomato, green onion, and jalapeno in a large serving bowl. In a small bowl
mix; vinegar, Splenda, and salt. Stir well until Splenda and salt are dissolved. Pour over cabbage
and toss well. Cover and chill at least 2 hours before serving. Toss again before serving.
Makes 4 servings of 2 ¼ cups each
Calories: 54.5 per serving Fat: 0g.



SWEET SIMMERED CABBAGE
8 c. cabbage, chopped
1 c. chicken broth
1 t. dried parsley
1-2 pkt. Splenda or other sugar substitute
Salt and pepper to taste
Place all ingredients in a large stockpot and stir well.
Place on stove top over medium-high heat until boiling.
Reduce heat to low, cover and simmer, stirring once or twice, for 20-25 minutes until cabbage
is tender.
Makes 4 servings of 1 ½ cups each
Calories: 31 per serving Fat: 0g.



WILTED SPINACH & MUSHROOMS
½ red onion, sliced and separated
1 lb. mixed fresh mushrooms, wash & slice, removing any tough stems
4 cloves garlic, minced
1 t. McCormick Salt Free All-Purpose seasoning or seasoning of choice
12 c. spinach leaves
Salt and pepper to taste
Lightly mist a large skillet with olive-oil pan spray. Heat over medium-high heat; add onion,
cook and stir for 2-3 minutes. Add mushrooms, garlic, and seasonings. Cook and stir until
mushrooms are tender. Add spinach and stir to wilt briefly. Serve immediately.
Makes 4 servings
Calories: 64 per serving Fat: 0g.

Soup and Srews

CHICKEN CABBAGE CHILI
1 lb. chicken breast, cooked and shredded
12 c. shredded cabbage
8 c. chicken broth
1 (14oz.) can diced tomatoes with green chilies
1 clove garlic, minced
½ med. onion, chopped
1 ½ t. chili powder
1 ½ t. cumin
Salt and pepper to taste
In a large stock pot, add cabbage, broth, tomatoes and chilies, garlic, and onion. Bring to a boil;
add spices and reduce heat to low. Simmer uncovered, stirring often, until cabbage is tender.
Add cooked and shredded chicken at last few minutes of cooking to heat through.
Makes 4 servings; 3 ½ cups each
Calories: 187 per serving Fat: 3g.



ITALIAN VEAL STEW
1 lb. veal or beef, 1-inch cubes cut for stew
2 c. beef broth
8 c. cabbage, coarsely chopped
2 stalks celery, cut into ½ inch pieces
4 green onions, cut into ½ inch pieces
2 cloves garlic, minced
1 (14oz.) can diced tomatoes
1 (8oz.) can tomato sauce
1 bay leaf
½ t. crushed rosemary
1 t. Italian seasoning
Salt and pepper to taste
Cooking time 7-9 hours
Place all ingredients into a 4 quart or larger crock pot or slow cooker. Stir well. Cover; cook on
low for 7-9 hours until meat is very tender. Remove bay leaf before serving.
Makes 4 servings of 2 ½ cups each
Calories: 242 per serving Fat: 6.5g.


CHICKEN FAJITA SOUP
1 lb. chicken, cooked and shredded
6 c. chicken broth
4 lrg. Zucchini, sliced
1 (14oz.) can diced tomatoes with green chilies
1 med. onion, chopped
1 clove garlic, minced
1 T. Fajita or other Mexican seasoning
¼ c. fresh snipped cilantro
Salt and pepper to taste
In a large stock pot combine chicken broth, zucchini, and tomatoes with chilies, onion, garlic,
and seasoning. Bring to a boil over medium-high; reduce heat. Simmer covered for 15-20
minutes or until zucchini is tender. Stir in cooked chicken; heat through. Just before serving stir
in snipped cilantro.
Makes 4 servings of 2 ½ cups each
Calories: 190 per serving Fat: 3g.



CHICKEN EGG DROP SOUP
1 lb. chicken breast, cooked and shredded
8 c. cabbage, shredded
1 small zucchini, grated or 2 c. spinach
1 med. onion, chopped
1 clove garlic, minced
8 c. chicken broth
2 egg whites, lightly beaten
¼ c. soy sauce
¼ t, white pepper
Salt to taste
Add broth, soy sauce, white pepper
and salt to a large stock pot. Bring to
a boil over medium-high heat. Slowly
drizzle egg whites into broth; stirring
constantly in a figure 8 motion. Add
cabbage, zucchini, onion, and garlic.
Reduce heat and simmer until
cabbage is tender. Add cooked
chicken during last few minutes of
cooking, to heat through.
Makes 4 servings of 3 cups each
Calories: 197 per serving Fat: 3g.



BEEF AND CABBAGE STEW
1 lb. (95%) lean ground beef
½ med. onion, chopped
2 stalks celery, with leaves, chopped
12 c. cabbage, shredded
4 c. beef broth
1 clove garlic, minced
½ t. dried parsley
¼ t. onion salt
¼ t. celery salt
Pepper to taste
In a large stock pot add cabbage and beef broth. Cover and heat on medium-high until boiling,
reduce heat to low. In a large non-stick skillet brown ground beef and drain grease if needed.
To browned beef add; onion, celery, garlic and seasoning. Cook and stir until vegetables are
slightly tender. Add beef mixture to cabbage. Simmer uncovered, on low until cabbage is
tender.
Makes 4 servings of 2 ½ cups each
Calories: 198 per serving Fat: 4.5g.



ZUCCHINI RED CHILI
1 lb. lean stew meat or ground beef
4 med. zucchini, sliced
½ lrg. onion, chopped
2 cloves garlic, minced
1 (14oz.) can diced tomatoes with green
chilies
½ t. dried oregano
½ T. cumin
½ T. chili powder
½ t. paprika
1 (8oz.) can tomato sauce
1 ½ c. beef broth
Salt and pepper to taste
Cooking time; 5-7 hours
Brown beef cubes in a larger non-stick skillet. In an electric crock pot of slow cooker, combine
browned beef, onion, garlic, tomatoes and green chilies, spices, tomato sauce, and beef broth.
Stir well. Add sliced zucchini and stir again. Cover and cook on low for 5-7 hours, or until beef is
very tender.
Makes 4 servings of 2 ½ cups each
Calories: 255 per serving Fat: 8 g.

Recipe From Beef

BEEF STUFFED TOMATO
1 lb. extra lean ground beef
4 lrg. tomatoes
½ med. onion, chopped
2 stalks celery, chopped
1 small zucchini, grated
1 clove garlic, minced
1 t. cumin
Salt and pepper to taste
Preheat oven to 350o
Cut tops off tomatoes; scoop out pulp and reserve. Brown ground beef in a large skittle over
medium-high heat. Add tomato pulp, onion, celery, zucchini, garlic and seasonings. Cook and
stir until vegetables are tender. Remove from heat. Lightly mist a shallow baking dish with olive
oil pan spray and place each tomato into the baking dish. Stuff each tomato shell equally with the meat mixture, spooning any leftover into the bottom of baking dish.
Bake for 20 minutes. Serve each with leftover meat from baking dish spooned around the tomato.
Makes 4 servings
Calories: 205 per serving Fat: 5g.



BAKED ITALIAN STEAK
1 lb. lean sirloin steaks, 4oz. each
½ t. salt
½ t. pepper
1 t. garlic powder
1 (14oz.) can diced tomatoes
1 med. onion, halved and sliced
4 c. zucchini, sliced
1 t. Italian seasoning
Preheat oven to 350o
Sprinkle steaks evenly on both sides with salt, pepper, and garlic powder. Preheat a large skillet
over medium heat, and mist lightly with olive oil pan spray. Place steaks into skillet and cook
briefly until browned on both sides. Transfer steaks to a baking dish. In a large bowl; combine
tomatoes, onion, zucchini, and Italian seasoning. Pour evenly over top of steaks. Cover dish
with foil, bake for 1 to 1 ½ hours or until steaks are tender.
Makes 4 servings
Calories: 214 per serving Fat: 6g.


HCG BURGER
1 lb. extra lean ground beef or veal
4 Wasa Multi grain Flatbread
½ med. onion, sliced
1 med. tomato, sliced
24 pickle slices
4 lettuce leaves
Yellow or Spicy Brown mustard
Seasonings of your choice
Divide ground beef into 4 equal 4oz. portions. Shape each portion into an oblong patty, about
the size and shape of the flatbread. Season patties, and grill or broil the patties until no longer pink. Spread each of the 4 flatbreads with mustard and top with cooked patties, onion, tomato, pickle, and lettuce. You can also serve wrapped in lettuce.
Makes 4 servings
Calories: 216 per serving Fat: 6g.



SAUERKRAUT AND MEATBALLS
Meatballs:
1 lb. extra lean ground beef
1 lrg. egg white
2 t. onion powder 1 t. dried parsley
1 clove garlic, minced
Salt and pepper to taste
Cabbage & Kraut:
1 small head cabbage, chopped
1 med. onion, chopped
2 c. tomato juice
1 (16oz.) jar of sauerkraut
2 c. water
In a large mixing bowl, combine ingredients for meatballs and mix well. Form into 16 equal balls
and set aside. In a large saucepan, start layering with a layer of cabbage on the bottom, onion,
4 meatballs, and sauerkraut. Repeat layers until all ingredients are used. Pour tomato juice and
water evenly over top. Over medium-high heat, bring to a boil. Reduce heat to low and simmer,
covered, for 30 minutes.
Makes 4 servings with 4 meatballs each
Calories: 205 Fat: 5g.



STEAK & ASPARAGUS STIR-FRY
1 lb. lean sirloin, cut into thin strips ½ inch wide and 2 inches long*
4 c. asparagus, stems removed, cut into 1 inch pieces
¾ c. beef broth
½ c. green onion, coarsely chopped
4 cloves garlic, coarsely chopped
2 T. fresh ginger, peeled and coarsely chopped
½ med. red onion, sliced
2 T. soy sauce
Steam the asparagus until bright green but still firm, about 2 minutes.
Drain; rinse with cold water to stop cooking; drain again. Combine ¼ cup beef broth, green onion, garlic, and ginger in a food processor or blender.
Pulse until the mixture is minced and set aside.
Heat a large skillet over medium-high heat and mist lightly with olive oil pan spray. Add the steak strips, red onion, and soy sauce and sauté for 4 minutes, or until beef is nearly cooked. Add the green onion mixture and remaining ½ cup of broth, bring to a boil. Add asparagus to the skillet and stir until the asparagus is cooked through, about 3 minutes. Divide among four dinner plates, serve immediately.
*Note: It is easier to slice beef thinly if you place it in the freezer for about 30 minutes first. I also
use kitchen shears to cut the beef.
Makes 4 servings
Calories: 195 Fat: 6 g.



NEW-FASHIONED MEAT LOAF
1 lb. (95%) lean ground beef or veal
½ c. spinach leaves, chopped
½ med. onion, minced
1 lrg. egg white, lightly beaten
2 t. horseradish
2 t. Italian seasoning
1 t. Worcestershire sauce
1 clove garlic, minced
½ t. salt
Preheat oven to 350o
Lightly mist an 8 ½ “x 4 ½ “x 3” nonstick loaf pan with olive oil pan spray. Set aside.
In a large mixing bowl, add beef or veal, spinach, onion, egg white, horseradish, Italian seasoning, Worcestershire sauce, garlic, and salt. With hands or a fork, mix well. Transfer the mixture to the prepared loaf pan. Press evenly onto the pan, patting the top flat. Bake for 30 minutes, or until no longer pink. Let meat loaf sit for 10 minutes before cutting into 8 slices.
Makes 4 servings; 2 slices each
Calories: 165 per serving Fat: 5g.



STEAK & SPINACH SPIRALS
1 lb. lean sirloin steaks, 4 oz. each
1 c. spinach, loosely packed
2 green onions, chopped
1 clove garlic, minced
¼ c. soy sauce
Salt and pepper to taste
Preheat grill to medium.
Remove stems from spinach leaves. Layer leaves on top of each other; slice crosswise into thin strips. In a medium bowl combine spinach strips, green onion, garlic, and 2 T. of the soy sauce.
Stir and set aside. Trim fat from each steak. Score steaks on both sides by making shallow cuts at 1-inch intervals in a diamond pattern. Place steaks between two pieces of plastic wrap.
Pound steaks lightly with flat side of meat mallet, to ¼ inch thickness. Remove top layer of plastic wrap. Sprinkle steaks with salt and pepper. Spread spinach mixture equally over steaks.
Starting from short side, roll up steaks. Secure with wooden toothpicks at 1 inch intervals, starting ½ inch from end. Cover and grill for 14-18 minutes for medium doneness, turning once and brushing with soy sauce. Remove from grill and slice each steak between toothpicks.
Remove toothpicks before placing on serving plates.
Makes 4 servings
Calories: 186 per serving Fat: 6g.


STUFFED SWEET ONION
1 lb. extra lean ground beef
4 lrg. sweet onions
2 c. spinach, chopped
2 stalks celery, chopped fine
1 clove garlic, minced
1 egg white, slightly beaten
¼ c. Fat Free sour cream
1 t. Italian seasoning
Preheat oven to 350o
Cut tops and bottoms from each onion and carefully remove several inside layers, starting with the center and working out. Leave enough outside shell for onion to stand alone after center is removed. Set aside, and save enough onion centers to provide ½ cup chopped onion to mix with stuffing.
Brown ground beef in a large skillet over mediumhigh heat. Drain grease if needed and set aside to cool slightly. In a large bowl combine
chopped onion, spinach, celery, garlic, egg white, fat free sour cream, seasonings, salt and pepper to taste. Add beef and mix all ingredients well. Lightly mist a baking dish with olive oil pan spray and place each onion shell inside. Stuff each onion shell equally with beef mixture, spooning any leftover into the bottom of baking dish. Cover and bake for 35 to 40 minutes or until onions are tender. Serve each with leftover meat from baking dish spooned around the onion and top with sour cream fluff.
Makes 4 servings
Calories: 211 per serving Fat: 5g.


ZUCCHINI SPAGHETTI
Zucchini noodles:
4 medium zucchini
Olive oil pan spray
Cut ends from zucchini. With a vegetable peeler or sharp knife, slice zucchini very thinly lengthwise, making “noodles”, or grate using a large shred cheese grater.
Heat a large skillet over medium-high heat. Lightly
mist with olive oil pan spray, add zucchini.
Sauté and stir until zucchini is tender-crisp.
Remove from heat and keep warm.
Spaghetti sauce:
1 lb. extra lean ground beef
½ med. onion, chopped
2 cloves garlic, minced
2 (14oz.) cans crushed tomatoes
2 T. tomato paste
½ c. water
1 pkt. Splenda or other sugar substitute, optional
1 t. dried oregano
1 t. Italian seasoning
½ t. dried basil
Salt and pepper to taste
Set a large saucepan over medium heat. Add crumbled ground beef, onion, and garlic. Cook,
stirring occasionally, until beef is brown and no longer pink. Drain grease if needed. Reduce
heat to low. Add crushed tomatoes, tomato paste, water, Splenda, and seasonings. Stir to mix.
Simmer for 10 minutes for flavors to blend. Divide zucchini evenly among 4 serving plates and
spoon ¾ cup of sauce over top.
Makes 4 servings
Calories: 222 per serving Fat: 5g.

Recipe From Fish and Shrimp

SHRIMP STUFFED TOMATO
1 lb. cooked salad shrimp
8 green onions, thinly sliced
1 stalk celery, finely chopped
1 clove garlic, minced
1 t. Cajun or Blackened
seasoning
¼ c. fat free mayonnaise
1 ½ t. Worcestershire sauce
1 head romaine lettuce,
chopped
4 Med. tomatoes
2 med. lemons, halved
Place first 7 ingredients into a medium bowl and stir well to combine.
Refrigerate until serving. Core the tomatoes and cut each into 8 sections, leaving the sections connected at the bottom. Divide the lettuce among 4 serving plates and top each with a tomato, splaying out the sections slightly. Stuff each tomato with equal amounts of shrimp salad. Serve with a lemon half to be squeezed over top.
Makes 4 servings
Calories: 135 per serving Fat: 0.5g.



FISH FILLETS WITH SALSA VERDE
1 lb. white fish
1 med. lime, juiced
½ c. green salsa
2 T. cilantro, fresh snipped
Salt and pepper to taste
Preheat broiler.
Place fish on a large plate. Pour lime juice
equally over fish and sprinkle with salt and
pepper. Lightly mist a broiler pan with olive oil
pan spray. Place fish onto pan and tuck under
any thin edges. Broil 4 inches from heat for 6-8
minutes or until fish flakes easily with a fork.
Place green salsa and cilantro in a small bowl
and stir together. Place cooked fish onto serving
plates and top each with 2 T. of salsa verde.
Serve with a lime or lemon wedge.
Makes 4 servings
Calories: 115 per serving Fat: 1g.



CITRUS SHRIMP
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
½ c. fresh squeezed orange juice
1 t. orange zest
2 cloves garlic, minced
1 t. dried thyme
Salt and pepper to taste
Rinse shrimp, pat dry with paper towels. Set aside.
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, orange
juice, orange zest, garlic, and thyme. Bring to a boil, stirring constantly. Reduce heat, simmer
for 1 minute. Add shrimp, cook and stir for 3-5 minutes, until shrimp is pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.



FISH TACO SALAD
1 lb. Orange roughy or other white fish
1 t. Blackened or Mexican seasoning
12 c. shredded cabbage
½ red onion, diced
4 med. limes, juiced
¼ c. fresh snipped cilantro
8 T. salsa
Preheat oven to 400o
Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with
blackened seasoning. Bake for 12-15 minutes or until fish flakes easily with a fork. Remove from
oven and cool slightly. Place shredded cabbage, red onion, and cilantro into a large mixing bowl. Pour lime juice over top of cabbage and toss well. Divide equally between 4 salad plates and top cabbage with cooked fish fillet and salsa.
Makes 4 servings
Calories: 157 per serving Fat: 1g.



SPICED SCALLOPS & SHRIMP
½ lb. bay scallops
½ lb. raw shrimp, peeled and deveined
8 green onions, sliced
1 pkt. Splenda or other sugar substitute
1 T. fresh cilantro, chopped
Salt to taste
Spice Mix:
3 cloves garlic, peeled
1 in. piece fresh ginger, peeled
2 t. mild curry powder
2 T. fish sauce or to taste
¼ c. water
First make the spice mix:
Put all ingredients in a food processor fitted with a metal blade and process until smooth.
Heat a large nonstick skillet over medium heat. Lightly mist with olive oil pan spray, add the
spice mix and cook, stirring for 30 seconds. Turn heat up to medium-high; add scallops, shrimp,
green onion, and Splenda to skillet. Stir-fry for about 3-5 minutes, until shrimp are pink and
scallops are firm. Remove from heat and stir in fresh cilantro.
Makes 4 servings
Calories: 105 per serving Fat: 1.5g.



GARLIC SHRIMP STIR FRY
1 lb. raw shrimp, shelled and deveined
1 med. onion, sliced and separated into rings
2 stalks celery , cut into ½ inch pieces
12 spears asparagus, cut into ½ inch pieces
2 c. broccoli, chopped into small pieces
2 c. cauliflower, chopped into small pieces
4 cloves garlic, minced
½ c. soy sauce
2 pkts. Splenda or other sugar substitute
Dash crushed red pepper
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add
onion, celery, asparagus, broccoli, and cauliflower. Cook and stir until vegetables are almost
tender. Add shrimp, soy sauce, crushed red pepper, and Splenda. Cook and stir for 3-5 minutes
or until shrimp is pink and opaque.
Makes 4 servings
Calories: 125 per serving Fat: 0.5g.



FABULOUS TUNA SALAD
4 oz. White Albacore tuna, in water, drained
1 lrg. radish, grated
1 green onion, sliced
½ stalk celery, thinly sliced
½ T. Fat Free Mayonnaise
1 T. fresh squeezed lemon juice
Lemon pepper to taste
Mustard to taste
Place all ingredients in a small bowl and mix well.
Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for
greens of your choice, and a lemon wedge squeezed over top.
Makes 1 serving
Calories: 160 per serving Fat: 4g.



HALIBUT STEAKS WITH CUCUMBER SAUCE
1 lb. Halibut steaks, ¾ inch thick
½ c. fat free plain yogurt
½ c. cucumber, finely chopped
¼ t. dried dill or mint
Salt and pepper to taste
Preheat oven to 400o or grill to
medium
For sauce;
In a small bowl stir together yogurt, cucumber and dill. Cover and chill until serving.
Lightly mist a baking sheet with olive oil pan spray. Place halibut on baking sheet and sprinkle with salt and pepper. Bake or grill for 12-15 minutes or until fish flakes easily when tested with a fork. Serve each with 2 T. cucumber sauce.
Makes 4 servings
Calories: 107 per serving Fat: 1g.


SHRIMP SCAMPI
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
2 cloves garlic, minced
1 T. fresh snipped parsley or 1 t. dried
2 lemons, juiced
¼ c. chicken broth
Dash cayenne pepper
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, garlic,
parsley, lemon juice, chicken broth, and cayenne pepper. Bring to a boil stirring constantly. Boil
1 minute. Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.



ORANGE ROUGHY WITH STRAWBERRY SALSA
1 lb. Orange Roughy or other white fish
20 lrg. strawberries
½ red onion, chopped fine
2 limes, juiced
¼ c. fresh snipped cilantro
1 jalapeno, chopped fine (I chop mine in a food
processor or blender.)
½ orange, juiced
Salt and pepper to taste
For salsa:
Marinate chopped onion in the fresh squeezed lime juice, while preparing the other salsa ingredients. Remove stems from strawberries wash and dice into small cubes. Place into a medium mixing bowl. Add; cilantro, jalapeno, orange juice, and the onion lime marinade. Stir. Refrigerate until ready to serve.
Preheat oven 400o Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with salt and pepper. Cook for 12-15 minutes or until fish flakes easily with a fork. Place fish on serving plates and spoon strawberry salsa over each fillet.
Makes 4 servings
Salsa makes 4…. ¼ c. servings
Calories: 37 per serving Fat: 0g.
Fish and salsa together
Calories: 127 per serving Fat: 1g.



ORANGE ONION GLAZED ORANGE ROUGHY
1 lb. Orange Roughy
1 lrg. onion, thinly sliced and separated into rings
½ c. fresh squeezed orange juice
1 t. dried basil
Salt and pepper to taste
Preheat oven to 400o Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with salt and pepper. Cook for 12-15 minutes or until fish flakes easily with a fork.
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add onion to hot skillet cook and stir until tender. Carefully stir in orange juice and basil. Bring to a boil; reduce heat. Simmer and stir until most of the liquid has evaporated. Place fish on a serving plate and spoon onion glaze over top.
Makes 4 servings
Calories: 120 per serving Fat 1g.



GARLIC SHRIMP
1 lb. raw shrimp, peeled and deveined
3 cloves garlic, minced
1 (14.5oz.) can crushed tomatoes
1 med. lemon, juiced
1 pkt. Splenda or other sugar substitute
1 T. dried parsley
Salt and pepper to taste
Place shrimp in a large bowl with the garlic, and salt and pepper. Toss well to mix.
Heat a large nonstick skittle over medium-high heat. Lightly mist with olive oil pan spray. Add
the shrimp and garlic, and stir for 2 minutes, or until shrimp are pink. Reduce heat to medium;
add the crushed tomatoes, lemon juice, Splenda, and dried parsley. Cook, stirring, for 3-4
minutes and heated through.
Makes 4 servings
Calories: 102 per serving Fat: 1g.



SPICED SHRIMP AND SPINACH SALAD
1 lb. raw shrimp, peeled and deveined
1 ½ t. Fajita or Mexican seasoning
2 garlic cloves, minced
12 c. spinach
2 lemons, juiced
Rinse shrimp; pat dry with paper towels. In a small bowl toss together the shrimp and fajita seasoning; set aside.
Lightly mist a large non-stick skillet with olive
oil pan spray heat over medium high heat.
Carefully add the lemon juice, shrimp and garlic. Cook and stir for 3-5 minutes until the shrimp are pink and opaque. Remove from heat and set aside. Divide spinach equally among 4 serving plates and spoon spiced shrimp over top. Serve with De-Light
Vinaigrette dressing.
Makes 4 servings
Calories: 130 per serving Fat: 0.5g.



UN-FRIED TILAPIA
I lb. Tilapia, or other white fish
4 T. finely ground Melba toast, process in a
blender or food processor
1 t. dried thyme
1 t. dried basil
½ t. garlic powder
½ t. lemon pepper
1 t. Blackening seasoning, or to taste
Preheat oven to 400o Lightly mist a baking sheet with olive oil pan spray. Put Melba crumbs and all seasonings on a plate. Mix well. Coat both sides of fish fillets with crumb mixture and transfer to baking sheet. Place baking sheet on bottom rack of oven. Bake for 20 minutes or until fish flakes and is golden brown. Serve with a lemon wedge.
Makes 4 servings
Calories: 115 per serving Fat: 2.5g.

Sauces & Dressings

COCKTAIL SAUCE
1 c. Heinz Reduced Sugar or One Carb
ketchup
3 T. fresh squeezed lemon juice
1 t. ground horseradish or to taste
½ T. Worcestershire sauce
Fresh ground black pepper to taste
Combine all ingredients in a small bowl and
stir well.
Refrigerate.
Makes approx. 1 cup; serving size of 1 tablespoon
Calories: 5 per serving Fat: 0 g.



ASPARAGUS GUACAMOLE
1 lb. asparagus ends trimmed and cut into 1-inch pieces
1 lime, juiced
¼ c. fresh cilantro stems removed and finely chopped
¼ c. salsa
½ t. cumin
½ t. chili powder
Garlic salt and black pepper to taste
Steam or boil asparagus until very tender. Drain and rinse under cold water to cool completely.
Drain well.
Place cooled asparagus in a food processor fitted with a chopping blade; process for 30-60
seconds until smooth. Transfer asparagus to a small bowl. Add lime juice, cilantro, salsa, and
seasonings. Stir well to combine. Refrigerate.
Serve over meat, salad greens, Melba toast, and in lettuce wraps; also makes a good dip for
vegetables.
Makes approx. 2 cups; serving size of 2 tablespoons
Calories: 8 per serving Fat: 0g.



CREAMY RANCH DRESSING
1 c. Fat Free cottage cheese
¼ t. garlic powder
¼ t. onion powder
2 t. white wine vinegar
¼ c. skim milk
1 t. chopped chives
Puree all ingredients in a food processor or blender.
Refrigerate in tightly sealed container.
Makes approx. 1 ½ cups; serving size of 2 tablespoons each
Calories: 20 per serving Fat: 0g.



DE-LIGHT VINAIGRETTE
1 c. chicken broth
¼ c. green onion, chopped
¼ c. fresh parsley, stems removed
2 T. red wine vinegar
1 t. Dijon or course ground mustard
1 clove garlic, minced
¼ t. dried dill
In a covered blender, combine all ingredients. Cover tightly and blend until smooth.
Refrigerate for at least 2 hours. Serve over
salad greens or use as a marinade for meats.
Makes approx. 2 cups; serving size of 2 tablespoons
Calories: 10 per serving Fat: trace



HONEY-LIME DRESSING
¼ c. fresh squeezed lime juice
¼ c. red wine vinegar
2 T. sugar free honey
2 T. fresh cilantro, finely chopped
2 cloves garlic, minced
Mix all ingredients in a small bowl until combined.
Refrigerate. Also makes a great marinade for chicken and fish.
Makes approx. ¾ cup; serving size is 2 tablespoons
Calories: 31 per serving Fat: 0g.



HORSERADISH SAUCE
¼ c. Fat Free Mayonnaise
¼ c. Fat Free sour cream
1 T. Dijon mustard
2 green onions, finely chopped
2 t. ground horseradish
Place all ingredients in a small bowl and mix until well blended.
Refrigerate. Serve over steak, or meat of your choice; also makes a good dip for vegetables.
Makes approx. ¾ cup; serving size is 1 tablespoon
Calories: 13 per serving Fat: 0 g.



HCG BBQ SAUCE
½ c. Heinz Reduced Sugar or One Carb ketchup
2 t. dried minced onion
¼ c. dill pickle relish, no sugar added
¼ c. water
1 pkt. Splenda or other sugar substitute
1 ½ t. Worcestershire sauce
2 T. lemon juice
¼ t. mustard
Dash cayenne
Dash black pepper
Salt to taste
Place all ingredients in a small sauce pan and bring to a boil.
Reduce heat to low, simmer for 20 minutes, stirring often.
Refrigerate. Serve over grilled chicken or fish.
Makes approx. 1 cup; serving size 2 tablespoons
Calories: 7.5 per serving Fat: 0 g.



LITE RANCH DRESSING
1 c. Fat Free plain yogurt
1 pkt. Ranch salad dressing mix
3 T. lemon juice
½ c. skim milk
Combine all ingredients in a small bowl and mix well.
Refrigerate until chilled.
Makes approx. 1 ½ cups; serving size of 2 tablespoons each
Calories: 10 per serving Fat: trace



SWEET CILANTRO SAUCE
¼ c. Sugar Free honey
¼ c. water
¼ c. chicken broth
2 T. red wine vinegar
1 T. lemon juice
1 clove garlic, minced
½ t. cornstarch
2 T. fresh cilantro stems removed and chopped fine
Place all ingredients, except cilantro, in a small sauce pan and heat over medium heat.
Whisk and boil until sauce thickens and is bubbly. Remove from heat and stir in fresh cilantro.
Serve over fish or chicken.
Makes approx. ¾ cup; serving size is 2 tablespoons
Calories: 52.2 per serving Fat: 0g.



FRESH TOMATO RELISH
1 lb. fresh tomatoes
3 T. red wine vinegar
1 T. Dijon or Spicy Brown mustard
2 T. water
½ med. red onion, chopped
½ t. salt
3 T. capers, drained
Ground black pepper to taste
Dice tomatoes and place in a medium, glass or plastic bowl. Combine all remaining ingredients
and mix well. Cover and refrigerate. Serve with fish or chicken, or over salad greens.
Makes approx. 2 ¼ cups; serving size of ¼ cup each
Calories: 220 per serving Fat: 0 g.

Recipe From Chicken

MUSTARD CHICKEN WRAPS
1 lb. ground chicken breast*
2 T. mustard, yellow or Dijon (I use spicy brown)
Salt and pepper to taste
Paprika to taste and color


Mix all ingredients well. Shape into 4 equal, 4oz. patties. Grill or broil as you would a hamburger. Serve in a lettuce wrap, or to cut fat and calories, use for the HCG burger. You can also use this recipe crumbled and browned in a skillet. Wrap in lettuce with your choice of other vegetables, or serve over chopped salad greens.
Makes 4 servings
Calories: 135 per serving Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you don’t have a way of grinding for yourself.



CHICKEN ZUCCHINI BAKE
1lb. chicken breast, cubed
1 med. onion, diced
8c. zucchini , sl iced
1 clove garl ic, minced
1(14oz.) can diced tomatoes
1(8oz.) can tomato sauce
1t. Italian seasoning
½c. water
Salt and pepper to taste
 

Preheat oven to 375o Lightly mist a large non-stick ski l let with ol ive oi l pan spray. Cook cubed
chicken in ski l let over medium-high heat unti l no longer pink. Reduce heat to medium; add onion, garl ic, tomatoes, tomato sauce, water and seasonings.
Heat through unti l thickened and bubbly. Mist a 9x13” baking dish with olive oi l pan spray. Evenly spread 1c. chicken mixture in bottom of baking dish. Layer 4c. zucchini over top. Spoon halve of chicken mixture evenly over top of f irst layer of zucchini . Repeat layers with remaining zucchini and chicken mixture. Cover with foi l and bake for 1 hour or unti l zucchini is tender.
Makes 4….2 1/2c. servings
Calories: 190 per. Serving Fat: 3g.



GRILLED CHICKEN PICCATA
1 lb. chicken breast
2 lrg. lemons
1 t. lemon zest
½ t. crushed dried rosemary
¼ t. salt
¼ t. fresh ground black pepper
2 T. I Can’t Believe It’s Not Butter Spray
1 T. capers, drained
½ t. dried parsley
Preheat grill to medium. Halve and juice 1 lemon (should have about 3 T.) set juice aside.
Slice remaining lemon into 8 very thin slices and set aside. Place chicken breast on a large plate. In a small bowl combine, lemon zest, rosemary, salt and
pepper. Sprinkle the mixture evenly over both sides of the chicken breast. Rub in with your fingers. Arrange two slices of lemon on top of each chicken piece, overlapping if necessary.
Place chicken on grill and cover. Grill for 15-18 minutes or until no longer pink and juices run
clear. Meanwhile, in a small sauce pan combine the lemon juice, I Can’t Believe It’s Not Butter Spray,
capers and parsley. Heat through. Remove chicken to serving plates and drizzle with warm lemon caper sauce.
Makes 4 servings
Calories: 144 per serving Fat: 3g.



ITALIAN CHICKEN BUNDLES
1 lb. chicken breast
1 med. tomato, sliced into 8 thin slices
½ med. red onion, sliced into rings and separated
1 c. raw spinach stems trimmed
1 (8oz.) can tomato sauce
½ c. water
Italian seasoning
Garlic salt
Pepper
8 wooden toothpicks
 

Preheat oven to 375o Place chicken breast, smooth side down, between two pieces of plastic wrap. With flat side of a meat mallet, pound lightly to ¼ -inch thickness. Remove top layer of plastic wrap. On each breast, layer two slices of tomato, 3-4 slices of red onion, and 6-8 spinach leaves. Sprinkle
chicken with desired amount of Italian seasoning, garlic salt and pepper. Starting from the short
side, roll up each breast. Secure with wooden toothpicks. Lightly mist a baking dish with olive
oil pan spry. Place each chicken breast into prepared baking dish, with toothpicks facing up. In a small bowl, whisk together, tomato sauce, water and ¼ t. Italian seasoning. Pour sauce over top
of chicken. Cover with foil. Bake for 35-40 minutes until chicken is tender and no longer pink.
Place each bundle on a serving dish and spoon remaining sauce over top.
Makes 4 servings
Calories: 162 per serving Fat: 3g.



LITE LEMON CHICKEN
1 lb. chicken breast
2 t. garlic powder
2 t. lemon pepper
½ t. seasoned salt
1 c. fresh squeezed lemon juice
4 lemon slices, optional
 

Preheat oven to 400o In a small bowl combine, garlic powder, lemon pepper and seasoned salt. Mix to blend. Place chicken on a large plate, and rub evenly with seasoning mixture. Cover with plastic wrap and refrigerate for 15 minutes. Heat a large non-stick skillet over medium-high heat and mist lightly with olive oil pan spray. Remove chicken from refrigerator and place into heated skillet. Cook
chicken 2-3 minutes per side, until browned. Lightly mist a baking dish with olive oil pan spray and place chicken, smooth side up into baking dish. Pour lemon juice over the chicken, and top each with a lemon slice. Bake for 18-20 minutes or until no longer pink and juices run clear.
Remove from oven, baste with pan juices. Let stand 5 minutes before serving.
Makes 4 servings
Calories: 140 per serving Fat: 3g.



MUSTARD BAKED CHICKEN
1 lb. chicken breast
½ c. brown mustard (I use spicy brown)
1 T. soy sauce
2 pkts. Splenda or other sugar substitute
 

Preheat oven to 425o Lightly mist a shallow baking dish with olive oil pan spray. Place chicken, smooth side up into the baking dish. In a small bowl stir together mustard, soy sauce, and Splenda. Brush mustard mixture generously over each chicken breast. Bake uncovered for 20 minutes or until no longer pink, brushing with mustard mixture half way through cooking.
Makes 4 servings
Calories: 140 per serving Fat: 3g.



CHICKEN WITH ONION CILANTRO RELISH
1 lb. chicken breast
½ c. onion, coarsely chopped
¼ c. fresh cilantro
¼ t. salt
¼ t. pepper
3 T. fresh squeezed lime juice
2 med. limes, halved


In a food processor combine onion, cilantro, salt and pepper. Process until mixture is very finely
chopped. Dip chicken in lime juice and grill or broil for 6 to 8 minutes. Turn chicken over and spread with onion cilantro relish. Cook for 6 to 8 minutes or until no longer pink. Serve with half a lime.
Makes 4 servings
Calories: 160 per serving Fat: 3g.


ORANGE GINGER CHICKEN
1 lb. chicken breast
¼ c. soy sauce
½ c. chicken broth
½ c. fresh squeezed orange juice
1 t. ground ginger
1 clove garlic, minced
In a gallon size Ziplock bag combine, soy sauce, chicken broth, orange juice, ginger and garlic.
Seal bag and mix well. Add chicken and marinade for 2-6 hours.
Preheat grill to medium. Remove chicken from bag and reserve marinade. Grill chicken for 8-10
minutes. Turn, brush with marinade and grill for 8-10 minutes more, or until tender and no longer pink.
Makes 4 servings
Calories: 144 per serving Fat: 3g.



CHICKEN SAUSAGE
1 lb. ground chicken breast*
2 green onions, finely sliced
1 egg white, slightly beaten
2 t. poultry seasoning
1 t. ground sage
1 t. ground fennel seed
1 t. garlic powder
1 t. onion powder
1 t. paprika
1 t. salt and pepper


Preheat large non-stick skillet on low-medium heat.
Mix ground chicken, green onion, egg white, and seasonings together. Form into four equal 4oz.
patties. Lightly mist skillet with olive oil pan spray and gently place patties inside. Turning once,
half way through cooking. Cook until lightly browned on both sides and until no longer pink.
Serve in a lettuce wrap, on Wasa flatbread, or alone for a little something different.
Makes 4 servings
Calories: 135 per patty Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you don’t have a way of grinding for yourself.



SAUSAGE ZUCCHINI BOATS
2 med. zucchini
1 (14oz.) can diced tomatoes
1 t. Italian seasoning
1 recipe Chicken Sausage (see recipe on previous page)
Salt and pepper


Preheat oven to 450o Prepare sausage recipe from previous page. Lightly mist a large non-stick
skillet with olive oil pan spray and heat over medium-high heat. Crumble chicken mixture into
preheated skillet instead of forming into patties. Cook and stir sausage until browned and no
longer pink. Stir in tomatoes, Italian seasoning, and heat through. Remove from heat and set aside.
Cut ends from each zucchini and discard. Cut zucchini in half, lengthwise. With a 1 inch melon
baller or measuring spoon, carefully scoop out center seeded area of each zucchini half, forming a boat. Lightly mist a baking sheet with olive oil pan spray and place each zucchini boat on baking sheet. Sprinkle zucchini with salt and pepper. Divide sausage mixture evenly into the center of each boat. Cook for 20-25 minutes until zucchini is tender.
Makes 4 servings
Calories: 188 per serving Fat: 3g.


ORANGE GRILLED CHICKEN WITH HERBS
1 lb. boneless chicken breast, skin attached
2 cloves garlic, minced
¾ t. orange zest
¼ t. fresh thyme, minced
¼ t. fresh rosemary, minced
Fresh ground pepper to taste
½ c. fresh squeezed orange juice
¼ c. vinegar
2 t. Worcestershire sauce
 

Preheat grill to medium-high.
Combine first 5 ingredients in a small bowl. Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over when finished. Mix orange juice, vinegar, and Worcestershire in a small bowl. Grill chicken for 6-8 minutes on each side, turning once and basting with orange juice mixture. Cook until chicken is tender and no longer pink. Remove skin before eating.
Makes 4 servings
Calories: 174 per serving Fat: 3.1g.



SPICY ORANGE CHICKEN
1 lb. chicken breast
2 T. cumin
1 c. chicken broth
½ c. fresh squeezed orange juice
1 T. jalapeno, chopped very fine
2 T. Dijon mustard
2 small oranges, peeled and cut into ½ inch
pieces Salt and pepper to taste
¼ c. fresh snipped cilantro
Sprinkle cumin over chicken, coating both sides well. Heat a large non-stick skillet over mediumhigh
heat and mist lightly with olive oil pan spray. Place chicken into skillet. Cook 4 minutes or until browned, turning once. Remove chicken from skillet and set aside. Increase heat to high.
Add chicken broth to skillet and boil 1 minute to reduce broth slightly. Whisk in orange juice,
jalapeno, mustard, salt and pepper. Return chicken to skillet and reduce heat to low; cover and
simmer 8-10 minutes or until no longer pink, turning chicken once. Add orange segments. Cook
briefly to warm. Place on serving plates and sprinkle with cilantro.
Makes 4 servings
Calories: 166 per serving Fat: 3g.


THAI CHICKEN
1 lb. chicken breast*
4 T. soy sauce
2 T. Fat Free plain yogurt
1 lemon, juiced
3 cloves garlic, minced
1 t. dried basil
1 t. ground ginger


Dash of crushed red pepper flakes Put all ingredients, except chicken, in a gallon size Ziplock bag. Seal bag and mix well. Add chicken to bag. Seal and marinate at room temperature for 30 minutes or for several hours in refrigerator, turning bag a few times to coat chicken. Remove chicken from marinade and grill or bake at 375o for 15-18 minutes or until chicken is no longer pink.
Makes 4 servings
Calories: 150 per serving Fat: 3g.
*Note: This recipe is also a great marinade for fish. I broil or bake my fish, as it turns out better for such a small and thin portion.

CHICKEN & STRAWBERRY SALAD

Dressing:
2 T. fresh squeezed orange juice
2 T. fresh squeezed lemon juice
1-2 pkts. Splenda or other sugar substitute
Combine ingredients well.
Chill until serving.
Salad:
¼ c. soy sauce
2 T. fresh squeezed orange juice
1 clove garlic, minced
2 green onions, thinly sliced
½ lb. chicken breast
4 c. raw spinach
1 c. sliced strawberries
¼ med. red onion sliced, rings separated
 

In a gallon size ziplock bag combine, soy sauce, green onions, 2 T. orange juice and garlic.
Add chicken and seal bag. Marinate in refrigerator for2-24 hours, turning occasionally. Remove
chicken from bag and reserve marinade. Grill or broil chicken for 8-10 minutes turning once and
brushing with marinade. Cook until chicken is tender and no longer pink. Cool chicken slightly.
Place spinach, 2 c. each onto serving plates. Slice chicken and place on top of spinach, top with
sliced strawberries and red onion rings. Shake dressing and drizzle evenly over two salads.
Makes 2 servings
Calories: 195 per serving Fat: 3g.

CHICKEN BROCCOLI CASSEROLE

1 lb. chicken breast, cubed
2 c. chicken broth
8 c. broccoli florets
3 ribs celery with leaves, chopped
½ med. onion, chopped
1 t. dried parsley
½ t. dried thyme
½ t. dried marjoram
Salt and pepper to taste
 

Preheat oven to 375o
Lightly mist a 9x13” baking dish with olive oil pan spray. Layer cubed chicken evenly in bottom
of baking dish. Layer broccoli, celery, and onion evenly over top of chicken. Sprinkle herbs, salt
and pepper over all. Pour chicken broth over. Cover with foil and bake for 1-1 ½ hours, until
chicken is tender and no longer pink.
Makes 4….2 ½ c. servings
Calories: 205 per serving Fat: 3g.
Anchovy Sauce
Yield > 1
Keys : Fish Italian Italy European Mediterranean

Ingredients :
1/4 x ciabatta loaf
6 x salted anchovy fillets prepared (qv) and finely
chopped
3 tbl finely chopped flat leaf parsley
1 tbl salted capers prepared (qv) and finely chopped
1 clv garlic peeled and crushed
2 x hard boiled egg yolks
1 tbl white wine vinegar
2 tbl extra virgin olive oil
1/4 tsp freshly ground black pepper
Method :
• Soak the bread in 1/2 cup water then squeeze out the liquid.
• Mix the bread with the anchovies parsley capers garlic and elg yolks using a fork.
• Add the vinegar oil and pepper.
 

Anchovy Zuppetta, Rowboat Style
Yield > 4
Keys : Fish Ocean Main Dish Seafood Italian Italy European Mediterranean
Ingredients :
4 tbl Extra-virgin olive oil
4 x Jalapenos seeded, chopped fine
2 tbl Sliced almonds
1/2 med Red onion finely chopped
1 cup Dry white wine
1 cup Basic Tomato Sauce see *
Note
1 lb Anchovies or sardines cleaned, gutted
2 x Scallions thinly sliced
10 x Basil leaves cut chiffonade
10 x Mint leaves cut chiffonade
Grilled bread slices
Method :
• In a 12- to 14-inch saute pan, heat oil until smoking. Add jalapenos, almonds and onions and cook until softened and lightly browned, about 2 to 3 minutes. Add white wine and tomato sauce and bring to a boil. Add anchovies and return to boil. Lower heat to simmer and cook through, about 8 to 10 minutes. Pour into warm bowl, sprinkle with scallions, basil and mint and serve with grilled bread drizzled with good oil.
• This recipe yields 4 servings.



Ancini Di Pepe
Yield > 1
Keys : Desserts Pasta Italian Italy European Mediterranean
Ingredients :
3/4 cup ancini di pepe macaroni,cooked, drained and rinsed
1 x 20 oz. can crushed pineapple
1 lrg can mandarin oranges, (13-16 oz?)
3/4 cup sugar
2 tbl n flour
2 x eggs
1/4 tsp salt
1 sm cont cool whip
Method :
• Cook juice from crushed pineapple and mandarin oranges with sugar, flour, eggs, and salt until thick. Pour over macaroni and fruit mixture. Cool 4 hours or overnight. Add 1 small container of cool whip. Mix well and refrigerate Andrea's Baked Ziti
Yield > 6 Servings
Keys : Main Dish Italian Italy European Mediterranean
Ingredients :
1 lb Ziti, cooked
1 lb Hamburger, cooked
1 x 15 oz pk ricotta cheese
1/4 cup Parsley
1/2 cup Parmesan cheese
1 x Egg
2 cup Shredded mozzarella cheese
3 cup Sauce of your choice
Method :
• Mix ricotta cheese, egg, parsley and parmesan cheese together.
• Careful- ly mix hamburger with this mixture. Add ziti. Mix in 3/4 of the sauce of your choice. Spread in a pan. Put the rest of the sauce on top. Sprinkle mozarella cheese on top.
Bake at 350F for 30-35 minutes.



Andy's Chunky Veggie Pasta Sauce
Yield > 4
Keys : Sauces Pastas Beef Meats Italian Italy European Mediterranean
Ingredients :
1/2 lb lean ground beef
1 med yellow onion, chopped
1 x 15 oz can peeled tomatoes
or
3 med fresh peeled plus
1/2 cup water
1/2 med bell pepper (any color),chopped
1/2 cup sliced mushrooms (canned is fine)
3 stalk celery, sliced
2 cl garlic, minced
1 tsp garlic powder
1 tsp oregano
1 tsp basil
1 tsp rosemary
1/2 tsp thyme
1 x dollop good olive oil
x-tra hot sauce to taste
fresh ground black pepper
grated parmesan
or
Romano cheese
Method :
• Brown the ground beef with the onions in a medium to large skillet (it should have a lid; alternatively, a large covered saucepan may be used). Drain the fat. Chop the tomatoes into
bite-size pieces (do not drain) and add to the beef. Add the mushrooms, celery, pepper and garlic. Add herbs, crushing first, making sure the rosemary needles are well broken-up.
Add a dollop (just enough for flavor) of olive oil, grind some pepper on top to taste. Finally, add the hot sauce to taste, remembering that the sauce simmers down and it will concentrate the hot stuff! Cook on medium heat for 5-10 minutes uncovered, then reduce heat, cover, and simmer for 15-20 minutes. Uncover, and reduce sauce until it is the
desired consistency. Serve over pasta with grated cheese and crusty bread. Heather


Andy's Italian Cheesecake
Yield > 1 Servings
Keys : Italian Italy European Mediterranean



Ingredients :
2 cup Sugar
6 lrg Eggs
1 lb Ricotta Cheese
1 lb Cream Cheese
1 tsp Vanilla Extract
Method :
• Separate eggs and beat whites stiff.
• In a large bowl, thoroughly mix all ingredients except the egg whites. Fold in the egg whites until just completely mixed.
• Butter and lightly flour a 9" spring pan. Pour in the entire mixture.
• Bake at 325 degrees F. for 1 hour - do not open oven door. Without opening oven door, turn off oven and let remain in oven for an additional hour.
• Remove from oven; the cheesecake should be lightly browned and should have several cracks in the center. The center will also be slightly lower than the edges. If you do choose to use a glaze, you will see that this cheesecake forms its own rim. If your oven runs hot or cold, change the temperature by + or - 25 degrees rather than changing the
cooking and idle time.
• Insert knife around sides of pan to insure easy removal of spring pan sides. Remove the spring pan sides and place cheesecake and bottom of spring pan on a plate to catch the liquid which will exude during the 3 hours the cheesecake is in the refrigerator. The longer the better in this case. Do not cover.
• This recipe takes about 5 1/2 hours from start to eating. (Much of it free time for other tasks). But it is definitely worth the effort. Enjoy!


Angel Hair Pasta and Stewed Tomatoes
Yield > 1
Keys : Pasta Italian Italy European Mediterranean
Ingredients :
1 box angel hair pasta
2 can stewed tomatoes juice from one lemon (small)
1 cup broccoli, chopped
3 x cloves garlic, chopped up fine
2 tsp fresh oregano
1 tsp basil
1 tsp thyme
Method :
• Cook pasta. Cook broccoli (steam or boil). Mix pasta, broccoli and rest of ingredients. Its that easy and tastes great! I'll be having it for lunch today.
 

Angel Hair Pasta with Cilantro
Yield > 4
Keys : Herbs Italian Italy European Mediterranean Cold Warm
Ingredients :
16 oz sun-dried tomatoes, drained of oil, coarsely
chopped 4 tbl oil in which they were packed
16 oz feta cheese, crumbled 2 bn fresh cilantro, coarsely chopped 8 oz angel hair pasta
Method :
• Combine first three ingredients and set aside.
• Cook pasta according to package directions and toss with the tomato, cilantro, cheese mixture. Serve warm or cold.
• Serves 4 as a main course or 8 as a side dish.
 

Angel Hair Pasta with Cilantro, Sun-Dried
Tomatoes and Feta

Yield > 4
Keys : Herbs Cheese Pasta Italian Italy European Mediterranean Cold Warm

Ingredients :
8 oz "bella" sun-dried tomatoes in oil,
coarsely chopped
2 tbl olive oil, from tomatoes
8 oz feta cheese, crumbled
1 bn fresh cilantro, coarsely chopped
4 oz angel hair pasta, cooked

Method :
• Combine first 3 ingredients and set aside. Cook pasta according to directions and toss with the tomatoes, cilantro and feta cheese. Serve warm or cold.


Angel Hair Pasta with Lemon and Garlic
Yield > 1
Keys : Citrus Italian Italy European Mediterranean
Ingredients :
INGREDIENTS
1 tsp olive oil from jar of sun-dry tomatoes
3 x garlic cloves, peeled and pulverized
1/2 cup dry white wine
1 3/8 cup freshly squeezed lemon juice
1/4 cup chopped sun-dry tomatoes, (the kind in oil)
8 oz angel harpist, cooked, kept warm
1/4 cup chopped fresh basil
2 tbl grated parmesan
freshly ground black pepper, to taste
Method :
• PREPARATION: Saute garlic in olive oil, but be careful not to burn it. Remove pan from heat to add wine. Return to heat and reduce by half. Stir in lemon juice and tomato. Toss with pasta, adding basil, parmesan and black pepper.
• Serve immediately.
• Serves 4.


Angel Hair Pasta with Lemon and Garlic-
Daley

Yield > 4
Keys : Pasta Vegetarian Low Calorie Fat Free Diet Citrus Garlic Italian Italy European Mediterranean

Ingredients :
1 tsp Olive oil
2 x cloves garlic peel & mince
1/2 cup Dry white wine
1/4 cup lemon juice fresh squeezed
1 cup Chopped tomato
4 oz angel hair pasta spinach
4 oz Angel hair pasta semolina
1/4 cup Chopped fresh basil
2 tbl Parmesan cheese freshly grated
Ground black pepper to taste
Method :
• Bring a large pot of water to a boil over high heat and maintain at a boil.
• Put the olive oil and garlic in a saute' pan and cook over medium heat just until the garlic begins to brown. Remove the saute' pan from the heat and pour in the wine. Return it to the heat. Cook for
another 1 to 2 minutes,
until the wine has been reduced by half. Stir in the lemon juice and tomato. Remove the pan from the heat.
• Place the pasta in the boiling water and cook to desired doneness, 30 seconds to 1 minute. Drain the pasta and put it into a warm serving bowl.
• Add the basil, Parmesan cheese, and black pepper, along with the tomato mixture. Toss and serve immediately.
Anchovy and Rosemary Sauce
Yield > 1
Keys : Fish Herbs Italian Italy European Mediterranean
Ingredients :
2 tbl finely chopped rosemary
12 x salted anchovy fillets prepared (qv)
1 x juice of 2 lemons
150 ml extra virgin olive oil
Method :
• Crush the rosemary in a mortar add the anchovies and pound to a paste.
• Slowly add the lemon juice stirring to blend.
• Finally add the olive oil a drop at a time.
• When about half has been added pour in the remainder in a thin steady stream stirring continuously.
• Alternatively you can use a food processor although this method produces a thicker sauce.
• Put the rosemary in and chop very finely. then add the anchovy and chop to a thick fine paste.
• Pour the oil in slowly.
• Finally add the lemon juice.



Anchovy-Garlic Dip (Bagna Cauda)
Yield > 1
Keys : Fish Italian Italy European Mediterranean Hot

Ingredients :
2 can (2 oz each) anchovy fillets
1/2 cup margarine or butter, softened
2 clv garlic, cut into halves Snipped parsley 

Vegetable Dippers or Italian bread sticks
Method :
• Meaning "hot bath," Bagna Cauda is an Italian dish that was traditionally served steaming hot as a cold-weather meal,with lots of fresh bread for dipping.
• Drain anchovies, reserving 1 tablespoon oil. Process anchovies, reserved oil, margarine and garlic in blender on medium speed, scraping sides of blender frequently, about 1 minute. Garnish with parsley.
• Serve at room temperature with Vegetable Dippers.
• Note:
These can include carrot sticks, cauliflower or broccoli flowerets, celery sticks, cucumber or zucchini sticks, green onion pieces, small whole mushrooms, red or green pepper strips, radishes with stems.



Anchovy Pizza
Yield > 1
Keys : Fish Italian Italy European Mediterranean

Ingredients :
7 gm fresh yeast or 1 teaspoon dried yeast
sugar
150 ml lukewarm water

225 gm flour
1/2 tsp salt
Topping
400 gm canned tomatoes drained and chopped
50 gm mozzarella cheese cut into pieces
100 gm back bacon diced
1 x onion chopped
50 gm anchovy fillets soaked and drained
6 x stuffed olives sliced
1/2 tsp dried oregano

Method :
• To make the dough cream the fresh yeast with a pinch of sugar and a little of the water then add the remaining water.
(If using dried yeast dissolve 4 teaspoon sugar in the water sprinkle on the yeast and stir well.)
• Leave to stand in a warm place for about 10 minutes.

• Meanwhile sift the flour and salt into a bowl.
• Make a hollow in the centre and pour in the yeast
mixture.
• Fold the flour over the yeast and mix adding more water if necessary.
• Turn on to a lightly floured surface and knead for 10 minutes until you have a smooth dough.
• Return to the bowl cover and leave in a warm place for about 1 hour until double in size.
• Brush a pizza mould or 28 inch loosebased flan tin with oil.
• Roll out the dough to the size of the mould.
• Fit the dough into the mould prick with a fork.
• Spread the tomatoes on the dough.
• Add the cheese bacon and onion.
• Curl up the anchovy fillets and arrange on top with the sliced olives.
• Sprinkle on the oregano.
• Bake at 240 degrees C/475 degrees F/gas g for 10 to 15 minutes.

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