Pico de Gallo

Ingredients:
2 large tomatoes or 4 Roma tomatoes finely diced
1 large onion finely diced
1 cup chopped cilantro
1 Serrano pepper minced with seeds removed
2 cloves minced garlic
1/2 cup of lemon or lime juice (whichever you prefer)
2 teaspoons Splenda artificial sweetner
1/2 teaspoon cumin
salt and pepper to taste

Directions:
Mix all ingredients and chill for 2-3 hours before serving.

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Pineapple Cilantro Slaw *WP*

This is a refreshing alternative to the traditional coleslaw

Ingredients:
1/2 of a large head of cabbage, shredded
3 cups of carrots cut into thin matchstick strips (2 to 3 inches long)
3 cups fresh pineapple cut into tidbits
1/2 cup fresh chopped cilantro
1/4 cup fresh lemon juice (about the yield from one lemon)
1 tsp salt
2 tbsp Splenda for baking
1 cup of Hellman's Light Mayonnaise

Directions:
Combine all ingredients in a large bowl and chill for 30 minutes before serving. This will make about 12 1-cup servings.


Nutritional Info:
Fat: 5.1g
Carbohydrates: 12.9g
Calories: 92.8
Protein: 1.2g

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Grilled Salmon w/Salsa Soya Mostaza & Sesame Seeds *WP*

Ingredients:
4 - 5 oz Salmon fillets
1 tbsp toasted Sesame Seeds

Ingredients for Salsa Soya Mostaza:
1 tbsp Extra Light Olive Oil
1 tbsp Soy Sauce
1 tbsp Vermont Sugar-Free Maple Syrup
1 tbsp Sugar-Free Teriyaki Sauce
1 tbsp Dijon Mustard
1 tbsp Lemon juice
1 tsp Lemon Zest
1 clove of minced Garlic

Directions:
Bring the refrigerated salmon to room temperature. It will take about 30 minutes.

Prepare the Salsa Soya Mostaza by blending all the ingredients in the order listed.

When the salmon is at room temperature, take half of the Salsa Soya Mostaza and thoroughly coat both sides of the fillets using a basting brush and let them rest for 15 minutes. Reserve the other half of the salsa to use before serving.

While the fillets are marinating, heat the grill to medium high heat. Toast the sesame seeds until golden in a small skillet and set them aside.

Grill the salmon for 4 to 5 minutes on each side, depending on the thickness of the fish (4 to 5 minutes total if using a Panini grill). Turn carefully with a wide spatula. The salmon will be slightly raw in the center, but don't worry; it will keep cooking as it sits.

Spoon the reserved salsa on top of the fillets and sprinkle the sesame seeds on top. Transfer the fish to a platter, skin side down. Allow the fish to rest for 5 minutes and serve.

Number of Servings: 4

Nutritional Info:
Fat: 9.8g
Carbohydrates: 1.1g
Calories: 261.7
Protein: 36.5g

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New York-Style Sour Cream-Topped Cheesecake *WP*

Ingredients:
1-1/2 cups Graham Cracker Crumbs
1/4 cup (1/2 stick) Smart Balance Light w/Flax Oil, melted
1-1/4 cups Splenda, divided
4 pkg. (8 oz. each) Fat Free Cream Cheese, softened
2 tsp. vanilla, divided
1 container (16 oz.) Fat Free Sour Cream, divided
4 eggs
2 cups fresh strawberries, sliced

Directions:
HEAT oven to 325°F. Line 13x9-inch pan with foil, with ends extending over sides of pan. Mix crumbs, butter and 2 Tbsp. sugar; press onto bottom of pan.

BEAT cream cheese, 1 cup of remaining sugar and 1 tsp. vanilla in large bowl with mixer until well blended. Add 1 cup sour cream; mix well. Add eggs, 1 at a time, beating on low speed after each just until blended. Pour over crust.

BAKE 40 min. or until center is almost set. Mix remaining sour cream, sugar and vanilla; carefully spread over cheesecake. Bake 10 min. Cool completely. Refrigerate 4 hours. Use foil handles to lift cheesecake from pan just before serving; top with berries.

Number of Servings: 16

Nutritional Info:
Fat: 4.9g
Carbohydrates: 15.9g
Calories: 155.4
Protein: 13.7g

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Paprika Chicken / Chicken Paprikash *WP*

This Chicken Paprikash has been modified from "The Spice House" original recipe to use boneless, skinless chicken, whole wheat pasta and fat free sour cream. Special attention has been given to the list of ingredients to insure the accuracy of the nutritional calculation.

Ingredients:
2 tablespoons vegetable oil
2 medium onions, chopped fine
8 boneless, skinless chicken thighs
8 ounces ripe tomatoes, peeled, seeded, and chopped
1 1/2 tablespoon good quality Hungarian Sweet Paprika
salt and pepper to taste
1 pound whole wheat egg noodles
1/2 teaspoon salt
1 tablespoon finely minced parsley
2 tablespoons fat free sour cream
1 tablespoon flour
2 tablespoons cream or sour cream (fat free)
1 tablespoon Smart Balance Light Buttery Spread

Directions:
In a flame proof casserole, heat oil and add onion. Cook over low heat, stirring often, until soft but not browned. Add chicken and tomatoes and cook, covered, over low heat for ten minutes. Turn chicken over. Add paprika, salt and pepper, and 3/4 cup water. Cover and cook over low for 30 minutes or until chicken is done.

While chicken is cooking, boil a large pot of water and about 10 minutes before serving, boil the noodles until tender per package directions. Drain and toss with buttery spread, salt, and chopped parsley.

In a small bowl, mix sour cream and flour to form a paste. Remove chicken from pan to a warm platter. Add the paste to the pan, and, stirring constantly, cook over low heat until thick and smooth, about 8 minutes. Add the additional cream or sour cream, return chicken to the pan and continue to cook over low for another five minutes. Serve over the hot pasta.

Helpful Hints:

• Boiling sour cream may cause it to curdle, so keep the heat low.
• This works very well with cubed pork substituted for the chicken.

Credit:
This recipe was provided by The Spice House in Chicago and modified to reduce the fat and lower the calories.

Number of Servings: 8

Nutritional Info: Fat: 9.0g
Carbohydrates: 46.3g
Calories: 324.5
Protein: 20.8g

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Sourdough Pizza Dough *WP*

Ingredients:
2 cups of sourdough starter
2 cups of all purpose flour
1 1/2 tsp salt
2 tbsp extra virgin olive oil

Directions:
Add starter to mixer set with dough hook. Gradually add 2 tablespoons of olive oil, salt and 2 cups of flour. Knead with the mixer for about 5 minutes until the dough is a cohesive mass. Allow dough to rest in an oiled bowl for an hour or two. Do not expect this dough to rise much.

Preheat oven to 500.

Divide dough in half and roll out two pizza shells. Bake on a pizza stone for 8 minutes. Remove from oven. At this point the pizza shells can be frozen, when cooled, for later use, or they can be topped as desired and baked in the oven until browned and cheese is melted.

Number of Servings: 8

Nutritional Info:
Fat: 5.8g
Carbohydrates: 39.1g
Calories: 207.8
Protein: 5.7g

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Cilantro Lime Pesto *WP*

This is delicious over Chicken, Fish or Pasta

Ingredients:
1 bunch of fresh cilantro chopped (about 2 cups)
4 large cloves of garlic, peeled and crushed
4 tbsp extra virgin olive oil
4 tbsp pine nuts
1 tsp salt
1 tbsp Boscoli Italian Olive Salad
Juice from a Key lime (about 2 tablespoons)
1/4 cup water

Directions:
Place all ingredients in food processor reserving the water and oil for later. Add the water and pulse until well mixed. Slowly add the olive oil and pulse until creamy. Adjust salt to taste.

Number of Servings: 12

Nutritional Info:
Fat: 7.2g
Carbohydrates: 1.5g
Calories: 70.5
Protein: 0.6g

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Low Cal Raspberry Dijon Vinaigrette Dressing *WP*

This dressing is great on a spinach salad tossed with a few sweetened dried cranberries and toasted almonds.

Ingredients:
1/2 Cup Raspberry Balsamic Vinegar
2 Tbsp Dijon Mustard
1 Tbsp granulated Splenda No Calorie Sweetener
1/4 Cup Extra LIGHT Olive Oil
1 Tbsp Lemon Juice
Pinch of Salt
Dash of Black Pepper

Directions:
Blend all the ingredients in a blender and store in the refrigerator.

Makes 10 - 12 servings

Nutritional Info:
* Fat: 5.6g
* Carbohydrates: 2.8g
* Calories: 59.4
* Protein: 0.0g

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Tita's Chicken Picatta *WP*

Ingredients:
1 lb boneless skinless breast
1/2 cup white flour
1 tsp salt
1 tsp pepper
1/2 tsp cayenne pepper
1 tbsp lemon zest
1/4 cup lemon juice (about 1 lemon)
1 tbsp capers
1 cup chicken broth

Directions:
Flavor the flour with the salt, cayenne pepper, black pepper and lemon zest in a large shallow dish.

Remove any visible fat from the chicken and divide each breast into 2 equal portions. Pound each piece into a thin cutlet. Dredge the chicken cutlets in the flavored flour and shake off all the excess. Heat the oil* to medium-high in a large non-stick skillet. Brown the chicken cutlets on both sides.

While the chicken is browning, add 1 tablespoon of the leftover flavored flour to the chicken broth and whisk until there are no lumps. Heat the broth in the microwave or a sauce pan.

Once the chicken is browned on both sides, transfer cutlets to a plate. Add the warm broth to the hot skillet and gently scrape up anything stuck to the skillet. Bring the broth to a boil over medium heat and simmer for a couple of minutes. Add the lemon juice and capers and stir. Once the sauce has thickened, add the chicken cutlets back in and reduce heat to low, cover and simmer until chicken is thoroughly cooked, about 8-10 minutes.

One serving = 4 ounces of chicken.

* Note: It is important to use a canola or peanut oil because olive oil will burn at high temperatures.

Number of Servings: 4

Nutritional Info:
Amount Per Serving
Calories: 229.1
Total Fat: 8.8 g
Cholesterol: 69.7 mg
Sodium: 965.5 mg
Total Carbs: 8.0 g
Dietary Fiber: 0.7 g
Protein: 28.5 g

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Herb-Roasted Potatos & Onions *WP*

All content copyright @ by Patricia Wegner 2013

Ingredients:
1 large red onions
1 large yellow onion
2 medium to large red potatoes
2 tablespoons freshly squeezed lemon juice
1½ tablespoons Dijon mustard
1 teaspoon minced garlic
½ tablespoon minced fresh thyme leaves
½ tablespoon minced fresh rosemary
½ tablespoon minced fresh oregano
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil

Directions:
Preheat the oven to 400 degrees F.

Remove the stem end of each onion and carefully slice off the brown part of the root end, leaving the root intact. Peel the onion. Stand each onion root end up on a cutting board and cut the onion in wedges through the root. Place the wedges in a bowl.

Cut the potatoes in half lengthwise and quarter each half. Place these in the bowl with the onions.

For the dressing, combine the lemon juice, mustard, garlic, thyme, rosemary, salt, and pepper in a large bowl. Slowly whisk in the olive oil. Pour the dressing over the onions and toss well.

With a slotted spoon, transfer the onions and potatoes to a sheet pan, reserving the vinaigrette that remains in the bowl. Bake for 30 to 45 minutes, until tender and browned. Toss the onions and potatoes once during cooking. Remove from the oven, and drizzle with the reserved dressing. Season to taste and serve warm temperature.

Number of Servings: 4

Nutritional Info:
Amount Per Serving
Calories: 151.3
Total Fat: 7.3 g
Cholesterol: 0.0 mg
Sodium: 329.9 mg
Total Carbs: 19.6 g
Dietary Fiber: 2.8 g
Protein: 2.4 g

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Grilled Ahi Tuna w/Teriyaki & Sesame Seeds *WP*

Ingredients

8 oz Ahi Tuna Steak
1 tbs canola oil
1 tbs sesame seeds
2 tbs sugar free teriyaki sause (Seal Sama with Splenda)

Directions

Bring the tuna steak to room temperature on a covered plate. Once it's at room temperature, set the panini grill on high. Toast the sesame seeds in a small non-stick fry pan on high heat until golden and set aside. Brush both sides of the tuna with canola oil and place it on the hot grill for about 3 minutes. Remove the tuna from the grill and gently coat both sides with the sesame seeds. Pour 2 tablespoons of the sugar free teriyaki on top. Delicious served over a bed of rice or sauteed spinach with garlic.

Number of Servings: 2

Nutritional Info

• Fat: 10.2g
• Carbohydrates: 2.1g
• Calories: 222.7
• Protein: 29.8g

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Chopped Fresh Veggie Salad *WP*

Ingredients

1/2 cup chopped/sliced Radishes
1/2 cup chopped Scallions
1/2 cup diced Onions
1 cup diced Carrots
1 cup diced sweet Peppers
1 cup diced cucumbers
1 cup diced Celery
1& 1/2 cup diced Tomatoes
3 tbsp Extra Light Olive Oil
2 tsp Splenda granulated sweetner
1/2 cup Red Wine Vinegar
1/4 tsp Garlic powder
1 tsp Lawry’s seasoned salt
1/4 tsp Black Pepper

Directions

Chop all the vegetables in a large bowl. Make a dressing with the vinegar, oil and spices to pour over the vegetables. Toss and chill for 30 minutes before serving.

Makes about 8 servings

Nutritional Info

• Fat: 5.5g
• Carbohydrates: 7.7g
• Calories: 76.3
• Protein: 1.1g

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Chicken Alfredo with Broccoli *WP*

Ingredients:

1 1/2 pounds boneless skinless chicken breast
1 medium onion, white or yellow
8 ounces whole wheat pasta, uncooked fettucine
2 ounces shredded Parmesan cheese
1/4 teaspoon pepper, coarsely ground
1/2 teaspoon italian seasoning
4 cloves garlic, roasted
1 cup chicken stock, cold
1 1/2 tablespoons cornstarch
4 ounces lowfat sour cream
1 tablespoon extra light olive oil
8 ounces broccoli, frozen

Directions:

Cut chicken into bite-sized squares. Saute in small amount of olive oil over medium to medium-low heat. Dice onion and add to chicken. Add garlic, Italian seasonings and pepper. Cook until the chicken is thoroughly done and add the broccoli.

Add the corn starch to the chicken stock, mix well, and add it to the chicken. Simmer on low heat for about 5 minutes. Fold in the sour cream and shredded Parmesan cheese and remove it from heat.

Cook the spaghetti according to the package instructions. Drain and top with Chicken Alfredo. Sprinkle with more Parmesan cheese if desired.

Serves 6

Nutritional Info

• Fat: 6.8g
• Carbohydrates: 34.2g
• Calories: 325.9
• Protein: 32.5g

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Wegner's Seasoned Salt (a Lawry’s Seasoned Salt knock off, but better)

This is a blend of spices I put together as a substitute for Lawry's Seasoned Salt. We think this one is actually better. It is the base for our Spicy House Blend*

Mix all the ingredients together. I find a food processor with the chopper blade, or a blender, works best to make sure the marjoram and parsley are finely ground.

2 tablespoons ground pepper
1 tablespoon chicken bouillon powder
2 tablespoon sugar
1 teaspoon onion salt
2 teaspoons onion powder
1 tablespoon garlic powder
1 teaspoon cumin powder
1 teaspoon dry marjoram leaves
1 tablespoon minced parsley
1 teaspoon paprika
½ teaspoon curry powder
1 tablespoon chili powder
½ teaspoon nutmeg
½ teaspoon turmeric
½ cup salt

Store in an airtight shaker to retain freshness.

* See recipe

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Huevos Rancheros with Black Bean Puree *WP*

Ingredients:
For the salsa:
2 small tomatoes, seeded and chopped
1 small onion, chopped
1 medium jalapeno, chopped
1 clove garlic, chopped
1 tablespoon lime juice
1 teaspoon extra-virgin olive oil
1/2 teaspoon hot sauce
1/4 cup cilantro leaves chopped
Salt and freshly ground black pepper to taste

For the Black Bean Puree:
15 1/2 ounces canned black beans, drained and rinsed
1 clove garlic, smashed
1 teaspoon ground cumin
1/2 teaspoon lime juice
1 teaspoon extra virgin olive oil
a pinch salt
4 6" corn tortillas
1 tablespoon Smart Balance Lite Buttery Spread
8 eggs, room temperature
1/2 cup shredded low-fat Mexican cheese blend
4 teaspoons nonfat sour cream, for garnish

Directions:
Preheat oven to 350 degrees F.

For the Salsa:
In a small bowl mix together, tomatoes, onion, jalapeno, garlic, juice, olive oil, hot sauce, and cilantro. Season with salt and pepper, to taste.

For the Black Bean Puree:
In a food processor, blend all ingredients together
until smooth.

To Assemble:
You will need 4 4"x2" Ramekins. Stack tortillas on a cutting board. Using the bottom of the ramekin as a guide, cut 8 circles out of the tortillas. Spread the bean puree evenly on 1 side of each tortilla round. Place a round in each ramekin, bean side up. Crack 2 eggs into each of the 4 ramekins, followed by 1/4 cup of salsa, and 1/2 tablespoon each of Mexican cheese blend. Cover with another tortilla round, bean side down. Do not jam the dishes with too much. The eggs will expand during cooking and overflow.

Brush tops of each tortilla with butter and bake on a sheet tray for 25 minutes. Top with remaining cheese during the last 10 minutes of cooking. Cheese should be melted and golden on top. To serve, top with sour cream and salsa.

Number of Servings: 4

Nutritional Information: Per Serving: 417 Calories; 20g Fat (43.3% calories from fat); 25g Protein; 34g Carbohydrate; 9g Dietary Fiber; 438mg Cholesterol; 651mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 9 Fat; 0 Other Carbohydrates. 1

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Pasta al Forno *WP*

Ingredients:
2 cups whole wheat penne pasta (dry)
2 tablespoons extra-virgin light olive oil
1small onion -- finely chopped
3 cloves garlic -- chopped
1-1/2 cups of grape or cherry tomatoes, quartered (about 20)
3/4 cup half-and-half, fat free
2 pinches ground cinnamon
Salt and pepper to taste
3 ounces prosciutto -- 1 thick slice from deli, chopped
2 tablespoons chopped fresh basil
1/2 cup grated Parmesan cheese
Enough softened butter to coat a medium baking dish

Directions:
Cook pasta in a large pot of salted water to al dente on the chewy side. Whole wheat pasta will take about 9 minutes.

Preheat oven to 500 degrees F.

Saute diced prosciutto in a medium skillet until it starts to brown and remove it from the pan with a slotted spoon. Add the olive oil to the skillet and cook onions and garlic in oil 3 to 5 minutes, until the onion are clear. Add in the tomatoes and mash them a bit. When thoroughly heated, add cream and season sauce with cinnamon, salt and pepper. Add the prosciutto to sauce and stir in the cooked pasta and the chopped basil to combine. Coat a medium casserole with the butter. Adjust seasonings and transfer to to baking dish. Cover pasta with Parmesan and place in the oven for 10 minutes. Serve hot from oven.

Number of Servings: 4

Nutritional Information: Per Serving: 347.4 Calories; 15.8 Fat (29.7% calories from fat); 14.7g Protein; 37.1g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 721mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 21 1/2 Fat.

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King Ranch Chicken Casserole *WP*

The was originally a recipe from Eating Well which I modified for my family's taste.

Ingredients:
1 1/2 cups low sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
2 cans Ro-Tel Original Diced Tomatoes & Green Chilies (10.5 oz)
1/4 cup cilantro, freshly chopped
1/2 teaspoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
Salt & freshly ground pepper to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 large sweet pepper, seeded and diced (red, yellow or green)
2 cloves garlic, minced
2 cups cooked chicken breast meat, diced
12 corn tortillas, cut in quarters
1 cup fat free cheddar cheese, shredded

Directions:
Preheat oven to 375°F.

Bring chicken broth to a simmer in a medium saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, Ro-Tel Tomatoes & Chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with
salt and pepper. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, sweet pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3-5 minutes.

Spray a 3-qt shallow baking dish with Pam and line the bottom with half the tortillas. Top with half of the chicken and half of the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 minutes.

Serves 8

Nutritional Information: Per Serving: 274 Calories; 4.8g Fat (15.6% calories from fat); 20g Protein; 32.8g Carbohydrate; 4g Dietary Fiber; 43mg Cholesterol; 679mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

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Lemon Curd Tart *WP*

Ingredients:
1 1/2 cups Splenda
6 tablespoons cornstarch
1/4 teaspoon salt
1/2 cup freshly squeezed lemon juice
1/2 cup cold water
3 egg yolks, slightly beaten
1 1/2 cups boiling water
1 tablespoon margarine, imitation
1 - 9 inch graham cracker pie crust

Directions:
In medium saucepan combine Splenda, cornstarch and salt. Add lemon juice, cold water and egg yolks; stir in boiling water. Cook over medium heat, stirring constantly, until mixture begins to boil. Cook 2 to 3 minutes more. Stir in butter until melted. Remove from heat. Heat oven to 350ºF. Pour filling into pie shell. Bake 10 minutes. Cool completely on wire rack. Chill in the refrigerator a minimum of 1 hour before serving.

Makes 8-10 servings.

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Panini Grilled Barbecue Beef Sandwich *WP*

Ingredients:
1 tbsp Extra Virgin Light Olive Oil
1/4 chopped onion
1/4 cup chopped sweet peppers (red green or yellow)
1 garlic clove - minced
8 ounces precooked chopped beef brisket (without sauce)
1/2 cup yellow sweet corn (canned, fresh or frozen)
1/2 cup barbecue sauce
8 thin slices of whole wheat sourdough bread

Directions:
Sauté onion & peppers in a skillet on medium until onions are clear. Add the garlic and cook an another minute or two. Add the meat, corn & barbecue sauce. Cover and bring everything to a simmer on low for 5 minutes.

Divide mixture into 4 portions. Spread mixture on a slice of bread and top it with another slice. Place the sandwich on a hot Panini grill until the bread is toasted on each side.

Make 4 sandwiches

Nutritional Information: Per Serving: 307 Calories; 17g Fat (49.1% calories from fat); 13g Protein; 27g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 404mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 2 Fat; 0 Other Carbohydrates.

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Baked Tilapia wtih Capers *WP*

This simple recipe was a big hit the first time I served it to John. It has now become one of our favorites. It goes well with spicy baked fries and a cucumber salad.

Ingredients:
2 tbsp extra light virgin olive oil
2 - 4 oz tilapia filets
1.5 tbsp drained capers
2 tbsp Smart Balance Light Buttery Spread
1/3 cup lemon juice
1 tsp lemon zest
1 slice whole wheat sourdough bread
2 tbsp grated Parmesan cheese

Directions:
Preheat oven to 400 degrees F.

In a food processor combine bread, lemon zest, and cheese. Pulse until almost uniform in texture. Continue pulsing while drizzling in one tablespoon of the olive oil. Set aside.

Season fish with salt and pepper. Place 2 fillets in a single layer on a buttered 9 by 12-inch casserole. In a small saucepan melt 2 tablespoons of buttery spread and add the lemon juice and capers. Pour butter mixture over fish, and sprinkle tops with bread crumb mixture. Bake uncovered for 15 to 20 minutes.

Number of Servings: 2

Nutritional Information: Per Serving (excluding unknown items): 264 Calories; 22g Fat (71.5% calories from fat); 9g Protein; 10g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 379mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.

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Peanut Butter Ice Cream *WP*

Ingredients:
1/4 Cup Smart Balance Omega Creamy Natural Peanut Butter
2-2/3 Cups Fat free half and half
1 Cup plus 2 Tbsp Splenda No Calorie Sweetener
1/8 Tsp Vanilla Extract
Pinch of Salt

Directions:
Blend all ingredients in a blender until smooth. Pour in a freezer bowl and freeze until set or use an electric ice cream maker following the manufacturer's instructions.

Number of Servings: 6

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Cucumber Dill & Onion Salad *WP*

This is a refreshing summer salad, very low in calories

Ingredients:
1 Large Cucumber (with peel)
1/2 Medium Red Onion, Fresh
1 Tablespoon Salt - don't worry, it will be rinsed
3 Tablespoons Plain Nonfat Greek yogurt
2 Tablespoons Fresh Dill Weed finely minced
1/2 Teaspoon Fresh Ground Black Pepper
1/2 Cup Cider Vinegar

Directions:
Slice the cucumber and onion into very thin slices. I find a mandolin slicer works best. Sprinkle with 1 tablespoon of salt and refrigerate for a half hour. While it's chilling mix the remaining ingredients in a small bowl. When the cucumbers a thoroughly chilled, rinse the salt off with cold water. The salt will draw out the moisture out of the cucumbers and make them very crisp. Toss the cucumbers and onions with the dressing and serve.

Makes 4 1-cup servings.

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Sourdough Drop Biscuits

Ingredients:
2-3 tablespoons of butter
2 cups of whole wheat flour or half white, half wheat
2 cups of sourdough starter
1 tablespoon of honey
1 tablespoon of baking powder
1 teaspoon of salt
Melted butter for brushing tops

Direction:
Preheat oven to 400ºF. Melt butter. Combine remaining ingredients with the butter and stir together in mixing bowl. With floured hands, pinch off walnut-size balls of dough and place in 9-10 inch skillet. Let rise in warm place for 15 minutes. Bake 25-30 minutes. Brush with melted butter. Watch to make sure they don't burn. Variation: Add chopped apples, mashed cooked sweet potatoes, raisins or minced onion to the dough. Makes 1 1/2-2 dozen.

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Sourdough English Muffins

Another recipe found online and modified. I found the original recipe on the Sourdough Home web site and then I modified it somewhat to use whole wheat. If you don't have whole wheat, you can just use all bread flour, and they will still be delicious. John says they are the best he has ever tasted, even better than store bought Bays or Thomas!

Sponge Ingredients:
3/4 cup sourdough starter
2 tablespoons honey
2 cups milk, skim
2 cups bread flour
2 cups whole wheat flour

Dough:
3/4 cup whole wheat flour
3/4 cup bread flour
1 teaspoon baking soda
2 teaspoons sea salt
2 tablespoons cornmeal

The Night Before:
Prepare the sponge. Mix sour starter, honey and milk in mixing bowl until smooth. Mix the dry flours together. Add the 4 cups of flour, 2 cups at a time, and mix in until all the flour thoroughly wet. Cover with clean towel and leave at room temperature in a draft free place overnight. I let the sponge develop in the oven with the light turned on. Just be sure the oven is at room temperature when you put it in the oven. I put a dish towel in the door to prop it open because the light bulb alone can raise the temperature to close to 90° degrees and this will kill the natural bacteria sourdough needs to grow.

The Next Morning:
Make the dough. Stir down the sponge (it will have risen considerably). If it has risen too high and fallen, no problem, just stir down the rest of the way. Sprinkle a scant teaspoon of baking soda and 2 teaspoons of sea salt over the surface of the dough and work it in. Mix the 3/4 cup of white & 3/4 cup of wheat flours together. Flour your board with half of this flour mixture or more (up to 2 cups), until dough is medium stiff - enough to roll out. Once you have enough flour in (I go by feel-never too dry and always moist) and the dough longer sticks to your hands, give it a 5 minute kneading.

Get 2 baking sheets or jelly roll pans and line with waxed paper-sprinkle corn meal over both.

Flour board again and lightly roll dough to about 1/2 inch thick. Take a 3 inch round cutter (a bit larger diameter, different shapes, OK) and cut as many rounds as you can-rolling the left over dough out and cutting more until all the dough is used. Try to keep them very uniform in thickness and diameter. As you cut each round, place on cornmeal wax paper-don't allow raw muffins to touch--they will stick. When all rounds are cut, sprinkle corn meal over tops
of muffins.

Allow to rise in warm place, covered, for about an hour or until risen again (I have left them to rise for as much as 3 hours. The time really depends on your environment). Again, I let them rise in a cool oven, with the light turned on and a dish towel wedged in the door to prop it open and prevent anyone from closing it. Remember, just the light bulb can raise the temperature to close to 90° degrees, much too warm for the final rise.

Now the FUN part!
Preheat a griddle (I used a non stick electric griddle, or skillet, with the temperature set to just under 300° with a TINY bit of butter, until butter sizzles. Use a low flame or heat setting so the inside of the muffin bakes and outside does not burn. Pan bake one side for about 4-5 minutes and turn. Squish down a bit with spatula and pan bake other side for about 4-5 minutes. Turn only once so be sure the one side is cooked before turning. While you can skip the butter if you have a non-stick skillet, they won't taste as good without it! If you want bigger holes and crevices in the muffins, let them rise a bit longer (2 or 3 hours).

Yield: 24 Muffins
1 Muffin Per Serving: 131 Calories; 1g Fat (4.3% calories from fat); 5g Protein; 27g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 221mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Sourdough

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Healthy Peanut Butter Cookies *WP*

This recipe was demonstrated on the Paula Deen show on the Food Network. These cookies can be made, start to finish, in about 15 minutes and they almost melt in your mouth.

Ingredients:
1 cup Peanut Butter (creamy or chunky)
1 cup Splenda sweetner
1 egg
1 teaspoon vanilla

Directions:
Mix the four ingredients together. (Notice no flour is used in this recipe.) Roll them into balls about the size of a walnut and place them on a cookie sheet. Use a fork to press them down a bit an leave the decorative imprint of the fork tines. Bake for 11 to 12 minutes until they start to turn golden brown.

Yield: 1 dozen cookies

Nutritional Information: Per Cookie: 167 Calories; 11g Fat (59.5% calories from fat); 6g Protein; 11g Carbohydrate; 1g Dietary Fiber; 18mg Cholesterol; 138mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Fat; 1/2 Other Carbohydrates.

WP

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