Women's Conference Recipes!

Egg McMuffins

8 eggs

8 refrigerator biscuits cooked according to pkg. directions

8 slices of cheddar

1.  Heat oven to 325.

2.  Spray 8 cups of a muffin tin to lightly grease.

3.  Crack 1 egg into each sprayed muffin cup.

4.  Bake until set to your liking. (10 min – almost set)  Use a toothpick to check after 8 min, looks are deceiving.  Remember, they continue to cook after you take them out.

5.  Remove from pan.

6.  Cut biscuits in half.

7.  Add 1 cooked egg and 1 slice of cheese to each biscuit.

8.  Eat immediately or place on cookie sheet (assembled) and freeze about one hour.

9.  Wrap in saran wrap and place in freezer Ziploc bag.  Microwave when ready to eat.

GREEN SMOOTHIE

Serves 4

Anyone will enjoy this easy first-timer’s concoction, including children and those with finicky tastes!

1¾ C water

1 Tbsp. honey or agave

1 10-oz. bag spinach

1 banana (preferably frozen in chunks)

2 C frozen berries

1 peach, pear, apple, orange, pineapple (I like it best with citrus and berries)

Blend all until very smooth. Pour in glasses and enjoy, or refrigerate for up to 48 hours, shaking well before

serving. Makes about 3 pints.

Baked Chimichangas

Serves 6

4 chicken breasts 1 c. red.-sod. chicken broth

1 c. salsa 1/8 tsp. pepper

1 small onion, chop ¼ c. wheat flour

¾ tsp. cumin 1 c. fat free half and half

½ tsp. oregano 4oz. chopped green chilies

6 flour tortillas (opt.)

¾ c. shredded red.-fat cheddar cheese

1. Cook and shred chicken.
2. Preheat oven to 425.
3. Blend salsa until smooth (if you don’t like the chunks)
4. In a skillet, simmer chicken, salsa, onion, cumin and oregano, until heated through.
5. Warm tortillas.
6. Place a full ½ cup of chicken mixture down center of each tortilla.
7. Top with 1 Tbls. cheese.
8. Fold sides and ends over filling; roll up.
9. Place seam side down in a lightly greased 9x13 pan.
10. Bake uncovered for 15-20 min or until browned.
11. Meanwhile, in a small saucepan, heat broth and pepper.
12. Combine flour and cream in a small bowl.
13. Whisk until smooth.
14. Stir cream mixture into the broth, heat to a boil.
15. Cook and stir for 2 min, until thickened.
16. If desired, add green chilies.  (again, you can blend chilies first if you don’t like the chunks.)
17. Spoon sauce over chimichangas.

Great Green Chili   

Serves 8

8 c. fat free, red.-sod.  ½ c. chopped cilantro

      chicken broth ½ tsp. cumin

2 pkg. chicken gravy 28 oz. white hominy

1 onion chopped 8 – 6in. tortillas

2 lbs. chicken     1 tomato, diced (opt)

21 oz. mild diced green chilies ½ c. fat free sour cream (opt)

6 clv. minced garlic

1. In large pot, combine chicken broth, onion and chicken breasts.
2. Heat to boiling.
3. Reduce to LOW and simmer about 20 min., until chicken is no longer pink.
4. Remove chicken and set aside to cool.
5. Us a whisk to blend gravy into the broth.
6. Add chilies, garlic, cilantro, cumin and hominy.
7. Bring to a boil over MED-HIGH heat; reduce to LOW.
8. Shred the chicken and add it back to the broth.
9. Cover and simmer for 40 min.
10. Warm tortillas.
11. Divide into 8 portions, about 1 ½ cups each.
12. Top with diced tomato and 1 Tbls. sour cream (OPT).
13. Dip warm tortillas to eat.

Chicken with Black Bean Salsa   

Serves 6

2 tsp. granulated garlic 3 Tbls. salsa, blended

1 tsp. cumin 2 Tbls. chopped cilantro

½ tsp. paprika 2 Tbls. lime juice

4 chicken breasts 3 Tbls. + 1 tsp. olive oil

15 oz. black beans, rinse, drain 1/8 tsp. salt

1 Tbls. diced green chilies ¼ c. red onion

1 lrg. tomato, diced 6 small wheat tortillas

1. In a pie pan, mix garlic, cumin and paprika.
2. Add chicken and rub seasonings on both sides.
3. Refrigerate chicken at least 30 min.
4. In small bowl, combine beans, tomato, chilies, salsa, cilantro, lime juice, 2 tsp. olive oil and salt.
5. Cover and refrigerate until serving time.
6. Rube chicken with 2 Tbls. olive oil and grill or sauté in large skillet over MED heat.
7. Cook 7-10 min. on each side, until no longer pink.

8.  Divide evenly into warm tortillas.

9.  Top with bean salsa.

10.  Wrap and serve.

Wheat Waffles 

4 cups wheat flour

2 ½ tsp baking soda

1 Tbls. baking powder

1 tsp. salt

2 or 3 Tbls. Sugar (or 1-2 TBL. Honey)

1 qt. buttermilk

¾ cup oil  (or ¼ cup oil + ½ cup unsweetened applesauce)

4 eggs  (or 2 eggs (or 1/2 cup egg beaters) + 2 heaping TBL. Flaxseed meal)

1.  Mix all ingredients together in mixer.  Cook in waffle iron according to iron directions.

Chicken Caesar Flatbread Pizza

Serves 6 (8 if you have little ones)

1 cup light mayo 1 tsp. salt 12 cups shredded romaine hearts

2 garlic cloves 2/3 cup warm water 3 Tbls. Olive oil

1 ½ tsp. Worcestershire 2 tsp. extra virgin olive oil Salt and pepper to taste

2 cups whole wheat flour 3 Tbls. Lemon juice ¾ cup red. Fat parmesan cheese

1 ½-2# bnls. sknls. chicken breasts (can use rotisserie chicken for a quicker meal)

1. Lightly coat chicken breast with olive oil, salt and pepper.
2. Grill chicken.
3. Cube cooked chicken.  Set aside.
4. Preheat oven to 500.
5. Mix mayo, garlic and Worcestershire in a small bowl.  Set aside.
6. In large bowl, mix flour and salt.
7. Add water and 2 tsp. oil.
8. Stir to form a soft ball.  (if hard and dry, add water 1 tsp. at a time till it’s right)
9. Knead dough about 15seconds if using a mixer, or 30-60 seconds if kneading by hand.
10. Divide into 6 portions
11. Roll dough to make a 12x6 rectangle, sprinkling with flour as necessary to keep from sticking. (not too much)  Repeat with remaining dough.
12. Place on lined cookie sheets with parchment paper or a silpat.
13. Place 3 rectangles on each cookie sheet.
14. Separate generous ¼ cup of the mayo mixture and set it aside.
15. Use the remaining mayo mixture to spread over dough.
16. Bake for 8-10 min. until brown and crisp.

17.  Top warm flatbreads with salad mixture.

Cool Taco Salad  

Serves 2

½ lb. lean ground beef 2 Tbls. fat free sour cream 1 c. shredded lettuce

1 Tbls. water 2 Tbls. salsa

2 tsp. taco seasoning 2 Tbls. red. fat cream cheese

2 whole wheat pitas ¼ red. fat cheddar

1. Preheat oven to 400.
2. In medium skillet, brown beef until no longer pink.
3. Drain and rinse.  Return beef to skillet.
4. Add water and 1 tsp. taco seasoning to the beef; simmer for 3 min.
5. Remove from heat and set aside.
6. Cut each pita into 8 wedges.
7. Place wedges onto cookie sheet.
8. Bake for about 7 min, until lightly browned.
9. Combine 1 tsp. taco seasoning, cream cheese, sour cream and salsa (blend salsa in blender if you don’t want chunks).  Mix well.
10. Divide the salsa mixture evenly onto the center of the plates; spread out.
11. Divide beef into 2 and spoon a portion onto each plate.
12. Top with half the lettuce and cheese.
13. Place 8 baked pita wedges around each plate and serve.

Chocolate-Peanut Butter-Banana Ice Cream

Serves 1

1/3 cup skim milk

1 Frozen banana, cut in chunks (frozen when just rip or just after, NOT like for banana bread)

1 Tbls. natural Peanut Butter

1-1 ½ Tbls. unsweetened cocoa

2 handfuls of ice

1.  Add ingredients to blender in order listed.

2.  Blend until consistency of ice cream.  ENJOY!

 Whole Grain Banana Bread  

(makes 1 loaf – 8 servings)

1 c. wheat flour ½ c. egg beaters

2/3 c. ground oats(see below) 2 c. cut up over ripe bananas

1/3 c. milled flax seed ½ c.  honey

1 Tbls. wheat germ(cereal isle) ¼ c. unsweetened  

1  tsp. baking soda                applesauce

½ tsp. salt 1 Tbls. lemon juice

1 c. chopped walnuts ½ tsp. vanilla

(for oats – add 1 cup rolled oats to blender to make flour, use 2/3 cups)

1. Combine flour, oats, flax, wheat germ, soda and salt in med. bowl, set aside.
2. Mix egg beaters, banana, honey, applesauce, lemon juice and vanilla on med.-high in mixer.
3. Stir in flour mixture, JUST until moistened.
4. Add walnuts.  Stir until just blended.
5. Pour into greased and floured 9x5.
6. Bake at 350 until toothpick comes out clean, 45-55 min.  Do not overcook.
7. Let cool in pan on counter for 10 min.
8. Remove from pan and immediately wrap in saran wrap, then foil, and freeze.  This seals in the moisture.  
9. Remove from freezer the night before eating to let thaw.

Cucumber Feta Rolls

2 cucumbers
6 ounces crumbled feta (substitute fat free feta)
3 tablespoons Greek yogurt
2 1/2 - 3 1/2 tablespoons finely diced sundried tomatoes or red bell pepper
8 - 12 pitted kalamata olives, roughly chopped (optional)
1 tablespoon roughly chopped dill or oregano
2 teaspoons lemon juice
pinch of pepper, or to taste

1.  Thinly slice the cucumbers longways on a mandolin at a 2mm thick setting. You can use a vegetable peeler if you do not have a mandolin. Lay the cucumbers on top of a paper towel lined cutting board while you prepare the filling. 

2.  Add the feta and yogurt to a medium bowl. Mash to combine using a fork. Add the bell pepper or sun dried tomatoes, olives, dill, lemon, and pepper to the bowl. Stir well to combine

3.  Place 1 - 2 teaspoons of mixture at one end of a cucumber strip and roll up. Secure with a toothpick. Repeat with remaining strips. If not serving immediately, chill until ready to serve.

Mahi Mahi Tacos

Serves 6-8

Olive oil nonstick spray

2 Tbls. Veg. oil

1 jalapeno chile, seeded and finely chopped

1 small red onion, ¼ finely chopped, the remainder, thinly sliced

1 garlic clove, minced

15 oz. can black beans, rinsed and drained

1 tsp. cumin

Salt and pepper to taste

3 Tbls. Honey

A couple shakes of hot pepper sauce (to your liking)

Juice of 2 limes, plus 2 tsp. grated peel

½ head red cabbage, shredded

1/3 cup finely chopped cilantro

6-8 Mahi Mahi fillets

6-8 medium wheat tortillas or 12-14 small

1.  Heat med. Skillet, spray generously to coat.

2.  Add jalapeno, chopped red onion and garlic.  Cook for 4 min.

3.  In small bowl, mash black beans.

4.  Add cumin, salt, pepper, and jalapeno mixture.  Stir to combine.  Add 1-2 Tbls hot water if too thick.

5.  In large bowl, combine 2 Tbls. Oil, honey, hot sauce and lime juice.  Season with salt and pepper.

6.  Add sliced red onion, cabbage and cilantro.  Toss

7.  Heat grill to medium.  Coat fish lightly with olive oil and lime peel.

8.  Cover and grill, turning once, for 8 minutes.

9.  Warm tortillas.

10.  (if using medium tortillas) Spread bean mixture on one ½ the tortilla.  Flake 1 fillet over the beans and top with cabbage slaw.  

Yogurt Flatbreads

1 1/2 cups (or more) unbleached all purpose flour or whole wheat flour

2 1/2 tsp. herbs de Provence (or any herbs you like - basil, oregano, thyme, etc.)

1 1/2 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon baking soda

3/4 cup low fat or nonfat plain Greek yogurt

2 Tbsp. canola oil

1. In a large bowl combine the flour with the herbs, baking powder, salt and baking soda. Stir to combine. Add the yogurt and mix until all of the flour is mixed in (the mixture will appear shaggy). 
2. Dust a cutting board with a little flour and dump the mixture out. Knead the dough until it is smooth and not sticky, adding a little flour if necessary. Divide dough into 16 pieces and roll into balls.
3. Using a rolling pin, roll out each ball until the dough is about 1/4 inch thick.
4. Heat a griddle over medium high heat and brush with the canola oil. When the pan is hot (but the oil is not smoking) add the dough and cook, turning after 3 -4 minutes or when the bottom is golden brown. Cook for another 3 - 4 minutes until golden brown. Serve warm with a little butter or brushed with a little olive oil. 

Avocado Salad

Serves 4

1-2 avocados, diced

2 grilled or roasted corns on the cob, corn shaved off with knife

1 can drained/rinsed kidney beans

1 small red onion finely chopped

Fresh lime juice – to your liking

Combine all ingredients.  Refrigerate 1 hour to help flavors combine.

Flank Steak Salad

Serves 4

Start 2 hours before you want to eat, or do dressing and marinate beef in the morning or night before.

Cilantro Dressing:  In a blender combine 6 Tbls. Lime juice, 4 Tbls. Chopped shallot, 4 Tbls. Chopped cilantro, 2 Tbls. Olive oil, 2 Tbls, water, 4 tsp. honey, 2 large garlic clove, 1 tsp. chili powder, ½  tsp. cumin, ½  tsp. salt.  Cover and blend until combined.

16oz. beef flank steak

4 small yellow and/or red sweet peppers (or 2 reg. size), stemmed, seeded and halved

2 ears corn

4 green onions

8 cherry tomatoes, halved

½ avocado, thinly sliced

4 cups torn romaine

1.  Make dressing and divide into 2 portions.

2.  Trim fat from steak and score both sides of steak in a diamond pattern (shallow diagonal cuts at 1 in intervals).

3.  Pour one portion of dressing in Ziploc bag and add steak.  Play with bag to coat steak all around.  Let sit 1 hour in refrigerator.

4.  Remove from fridge and set on counter 30 min. before grilling to remove the chill.

5.  Coat peppers, corn and green onions with nonstick cooking spray.

6.  Set grill to MED.

7.  Grill steak and corn.  Turning steak half way through and turn corn to grill all sides.  Grill steak 17-21 min. for rare to medium.  Grill corn about 15 min.

8.  Add peppers to grill last 8 minutes of grilling and onions the 4 minutes.

9.  Let meat rest 15 min.  Then thinly slice against the grain.

10.  Coarsely chop peppers on onions.

11.  Cut corn of the cob with knife or electric knife.

12.  Plate and drizzle with remaining dressing.

Sweet Potato Pancake

Serves 4     2 each

1 lb. sweet potatoes, peeled and coarsely shredded

2 Tbls. Water

¼ cup egg beaters or 1 egg beaten

Another 2 Tbls. Water

1 Tbls. Canola or olive oil

1/4 tsp. salt

1/8 tsp. pepper

1.  In large microwave bowl, combine sweet potatoes and water. 

2.  Cover loosely and microwave on MED for 8-12 min.  Until potatoes are just tender, stirring twice.

3.  Carefully drain off any liquid.   Let cool slightly.

4.  In another bowl, whisk egg, 2 Tbls. Water, oil, salt and pepper.

5.  Stir in flour.

6.  Add sweet potatoes and stir until combined.

7.  Coat large griddle or skillet with nonstick spray, heat to MED.

8.  Spoon rounded ¼ cup mixture onto griddle, spread to 2-3 in. circle.

9.  Cook 4 – 6 min until golden, turning once halfway through.

Miso Chicken and Shrimp

Serves 4

12 oz. large shrimp, raw, peeled, deveined, thawed

8 oz. bnls sknls chicken, cut into ½ in. thick strips

1 tsp. lime peel

2 Tbls. Lime juice

2 Tbls. Rice vinegar

2 Tbls. Canola or olive oil

2 Tbls. Miso (soybean paste- in refrigerator deli-cheese-produce section)

1 tsp. grated ginger

Skewers, metal are best, soak wooden ones for a couple hours first.

1.  Place shrimp on paper towels and pat dry.

2.  Place shrimp in one Ziploc bag.  Place chicken strips in another.

3.  Whisk together lime peel, lime juice, oil, miso and ginger.

4.  Pour ½ the marinade in shrimp bag and half in chicken bag.

5.  Refrigerate 1-2 hours, turning bags once or twice to coat.

6.  Drain both meats and discard marinade.

7.  Thread shrimp onto 4 skewers, thread chicken, accordion style, onto 4 skewers.

8.  Grill on MED heat until shrimp are opaque and pink and chicken in no longer pink. (6-10 min)

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Roasted Cauliflower (or asparagus)

1 head Cauliflower olive oil salt

1.  Heat oven to 450.

2.  Spray cookie sheet or line with silpat.

3.  Cut cauliflower into small flowerets, then cut the flowerets in half, to give it one flat side.  (if the flowerets are small then leave them, this is just for the big ones)

4.  Put in gallon Ziploc bag.

5.  Drizzle lightly with olive oil.  Shake and work the bag to coat all the cauliflower.

6.  Spread onto cookie sheet and lightly salt.

7.  Bake until brown on bottom, then flip over til other side is browned.

Two-Rice and Wheat Berry Pilaf

Olive oil or canola oil nonstick cooking spray

1 Tbls. butter buds (or butter if needed)

2 cloves garlic, minced

1 cup chopped green onion

1 cup grated carrot

2 cups cooked brown rice, cooked in low sodium chicken or vegetable broth

½ cup cooked wild rice

1 cup cooked wheat berries

½ tsp. salt

½ tsp. pepper

1.  Heat pan on MED and spray generously with nonstick spray.

2.  Add garlic, onion, carrot and sprinkle with butter buds.

3.  Cook, partially covered until tender.  Stirring occasionally.

4.  Add the brown rice, wheat berries wild rice, salt and pepper. 

5.  Continue cooking until hot, stirring occasionally.

Honey Teriayaki Chicken

Serves 6

1 ½-2# bnls sknls chicken breasts, cut in 2 in. pieces

1 c. wheat flour

1 tsp. salt

¼ tsp. pepper

4 egg whites beaten or 1 cup egg beaters

Glaze:

1/3 c. red. sod. Soy sauce

1/3 c. honey

1 Tbls. Chicken broth

1 garlic clove, minced

1 tsp. ginger

2 Tbls. Sesame seeds to garnish (optional)

1.  Heat oven to 350.

2.  Combine flour, salt and pepper in large Ziploc bag.

3.  Dip chicken pieces in eggs then place ½ at a time in flour bag, shake to coat, repeat for remaining chicken.

4.  Place 2 grid cooling racks onto 2 cookie sheets.

5.  Place coated chicken pieces evenly only cooking racks.

6.  Bake about 10-15 min until slightly browned and crispy (not cooked all the way)

7.  Meanwhile make glaze:  combine glaze ingredients except sesame seeds, in a medium saucepan.  Heat through.

8.  Reduce oven temp. to 250.  Remove chicken from oven and dump into glaze. Coating well and lift with slotted spoon to drain off excess.

9.  Return chicken to cooling racks on cookie sheets.

10.  Bake another 10 min. then brush with glaze and bake 10 min. more.

Ginger-Sesame Beef Skewers

Serves 4

3 green onions

1⁄3 cup rice vinegar

3 tablespoons reduced-sodium soy sauce

1 tablespoon toasted sesame oil

1 tablespoon finely chopped fresh ginger

1 teaspoon toasted sesame seeds

1⁄2 teaspoon crushed red pepper

1 pound beef sirloin steak, cut 1 inch thick

4 ounces soba (dried buckwheat) noodles, cooked (or rice or other noodles)

according to package directions

Green onion tops (optional)

1. Thinly slice green onions, keeping green tops separate from the white parts. Set aside green tops. For marinade, in a medium bowl combine white parts of green onions, rice vinegar, soy sauce, sesame oil, ginger, sesame seeds, and crushed red pepper. Transfer half of the marinade to a small bowl; set aside.

2. Cut beef into 1⁄8- to 1⁄4-inch-thick slices. Add beef to the remaining marinade in the medium bowl. Toss to coat beef.  Cover and marinate in the refrigerator 1 to 4 hours. Remove beef from marinade; discard any remaining marinade in the medium bowl. Thread beef strips onto eight 8-inch skewers.

3. For a charcoal grill, place skewers on the grill rack directly over medium coals. Grill, uncovered, 3 to 5 minutes or until meat is slightly pink in centers, turning once. (For a gas grill, preheat grill; reduce heat to medium. Place beef skewers on grill rack over heat. Cover and grill as above.)

4. Meanwhile, toss cooked soba noodles with the reserved marinade and the green tops of the green onions. Serve beef skewers with soba noodles. If desired, garnish with additional green onion tops.

Cauliflower Pizza Crust

1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)

pizza sauce, shredded cheese and your choice of toppings*

To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. 

One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes. 

Remove from oven.

To make pizza:

 To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes). 

Enjoy!

*Note that toppings need to be precooked since you are only broiling for a few minutes.

Black Bean Soup

2 TBSP extra virgin olive oil

2 ribs celery, trimmed and coarsely chopped

1 fat carrot, peeled and chopped

1 small purple onion, peeled and chopped

1 red pepper, seeded, de-veined, chopped

2 cloves garlic, minced or passed through a press

1 tsp dried cumin

1 tsp dried oregano

1 tsp dried basil

1 tsp chili powder

4 cups low-sodium chicken stock or vegetable stock

2 (15oz) cans black beans

1 (15 oz) can diced tomatoes

1 cup frozen corn kernels

salt and pepper to taste

Preparation:

1.  In a large skillet, heat olive oil over medium heat.  Add celery, carrot, onion, and bell peppers.  Sauté until onion becomes translucent, about 8 minutes.  Add garlic and spices.  Cook another 2 minutes.  

2.  Add stock or cooking liquid of your choice, beans and tomatoes.  Bring mixture to a boil and then reduce heat.  Cover and let simmer for about 20 minutes.  Using a hand-held blender, puree soup to desired consistency.  Add corn and let simmer for 5 minutes until heated through.  Season with salt and pepper.  Serve hot. 

TIP:  When puréeing the soup, allow some of the ingredients to remain coarse.  I prefer it slightly coarse to completely pureed.  This is good topped with a little cheese and tortilla chips. Add chicken for complete meal.    

Wild-Grains Rice Pilaf

1 cup brown or wild rice

2 cups water

pinch sea salt

1/4 cup wheat berries

1 cup water 

pinch sea salt

1 cup whole wheat couscous

1 1/2 cups boiling water 

pinch sea salt

3 TBSP olive oil

1 purple onion, chopped fine

2 ribs celery, chopped

2 large sweet carrots, peeled and chopped fine

4 cloves garlic, minced or passed through a press

1/2 cup fresh cilantro

1/2 cup pine nuts, toasted

salt and fresh black pepper to taste

1.  Soak wheat berries for 1 hour and then boil till soft about 30 minutes.  Cook the rest of the grains separately according to package directions.  Let each grain cool.  

2.   In a large nonstick skillet, heat olive oil.  Sauté onions, celery, carrots, and garlic until the vegetables just turn golden.  Do not over brown.  Add the cooked grains while stirring to distribute the vegetables.  Add cilantro and toasted pine nuts.  Toss lightly.  Season with salt and pepper.  Serve.   

Tip:  This can be a good side dish or made into a complete meal by adding chicken, turkey, fish, etc… Don’t forget to use the leftovers in wraps for breakfast or lunch.  The job of cooking the grains can be made easier by preparing them one or two days in advance.  This dish can be eaten hot or cold.   

Cannellini Beans and Asparagus

1 Tbls. olive oil

2 Tbls. shallots, minced

2 cloves garlic, minced or passed through a garlic press

1 (16 oz) can Cannellini beans

1 tsp fresh parsley, chopped

1 tsp fresh basil, chopped

3/4 pound asparagus

1 Tbls. red wine vinegar

4 Tbls. Parmesan cheese, grated

1.  Peel and trim asparagus stalks.  Cook in boiling water just until tender.  Drain, shock in ice water, drain again.  Cut into 1 inch pieces.  

2.  Heat olive oil in sauté pan over medium heat.  Add garlic and shallots.  Cook until tender and lightly browned.  Add beans to the pan.  Toss over heat until beans are hot.  

3.  Add asparagus and herbs.  Heat another minute or two, until asparagus is hot.  Add salt to taste.

4.  Just before serving, stir in vinegar and cheese.  Serve immediately.

Vietnamese Summer Rolls

Dipping Sauce:

2 Tbls. sugar

2 TBSP fish sauce

1 1/2 TBSP fresh lime juice

1 1/2 TBSP rice vinegar

1 TBSP  water

1 1/2 tsp garlic, minced

1 tsp red chili sauce

Filling:

4 large lettuce leaves, your choice (I like butter lettuce), chiffanade

2 large carrots, julienne

2 large cucumbers, julienne

shrimp, peeled, deveined, poached

2 large chicken breasts, skinned, cooked, and shredded

As needed, fresh mint leaves

As needed, fresh cilantro leaves

Rice paper wrappers

Preparation:

1.  For dipping sauce:  combine all ingredients and whish thoroughly to mix.  Refrigerate until service.

2.  To assemble rolls:

a.  Place warm water into a medium bowl

b.  Moisten wrappers, 1 or 2 at a time.  This only takes a few minutes.  Shake off excess water and lay on a clean, flat surface and pat to smooth.

c.  Place a piece of lettuce on a wrap.  Then place shrimp OR chicken, carrots, cucumber, and herbs onto lettuce

d.  Fold, burrito style, into a neat oblong bundle.

3.  Serve immediately with dipping sauce.  If preparing this in advance, place on clean plastic-lined tray and cover with a damp towel or paper towel.  Refrigerate.      

Clean Eating Chicken Lettuce Wraps

3 chicken breasts, cooked and shredded

1/2 purple onion, chopped fine

3 cloves garlic, minced or put through a garlic press

1 cup grated carrot

1 rib celery, chopped fine

1 TBSP extra virgin olive oil

1/4 cup fresh basil, chopped

1/4 cup fresh parsley, chopped

3 TBSP low sodium soy sauce

large lettuce leaves (your choice of lettuce)

Preparation:

1.  In a large nonstick skillet, sauté onion garlic, carrot, and celery in olive oil until soft.  Add cooked and shredded chicken.  Add herbs.  Cook a few minutes until heated through.  Add soy sauce and mix well.  Remove from heat and set aside.  

2.  Rinse large lettuce leaves and drain on paper towels.  Divide chicken mixture among the lettuce leaves.  Roll up carefully so leaves don’t split.  Serve hot.

*TIP*

If you’re wanting a vegetarian meal you can substitute the chicken for 1 block of medium firm tofu.  To use, crumble the tofu into the sauté pan after the vegetables are soft.  

Yogurt Cheese

2 quarts low-fat plain yogurt

INSTRUCTIONS:

Place 4 layers of damp cheesecloth into a fine mesh sieve and place over a bowl. Add yogurt and drain overnight in refrigerator.

Recipes with Yogurt Cheese

Herbed Spinach Yogurt Cheese Dip:

Combine 2 minced cloves garlic, 1/2 cup minced fresh basil, 2 tsp avocado oil, pinch sea salt and 1 package frozen spinach, thawed and well drained, with 1 1/2 cups yogurt cheese. Mix well and chill for one hour. Serve with crudités or baked pita chips.

Whipped Cream:

Mix 1 1/2 cups yogurt cheese with 1 tsp pure vanilla extract and 1 tsp ground cinnamon. Blend well and use as a topping. 

Cake Frosting:

Mix 1/2 cup powdered sugar and 1/2 tsp pure vanilla extract into 2 cups yogurt cheese until well blended.

Chocolate Mousse:

Mix 3 tbsp melted dark chocolate (70% cocoa, or greater) with 1 tsp raw honey into 1 cup yogurt cheese. Blend well and refrigerate for 1 hour. 

                                                                   POTATO LEEK SOUP

This creamy soup makes a great vegetarian meal. For fun, hollow out small round loaves of bread and use them as soup bowls. When you are done, eat the bowl!

10	large russet potatoes
6	large leeks
2 c.	nonfat milk
2 T.	fresh dill weed
1 c.	nonfat yogurt cheese
	salt and pepper to taste
	salted cold water to cover

Peel and dice potatoes and place in a large pot. Cut leeks in half lengthwise and wash all grit from between leaves. Cut into small 1/2-inch pieces, place in pot with potatoes and cover with salted water. Bring water to a boil. Reduce heat and cook for about 30 minutes or until potatoes are tender. Add milk, dill, salt, and pepper and cook for 10 minutes. Add yogurt cheese and cook over low heat until heated through. Taste and adjust seasonings; serve immediately. Serves 8-10.

Per serving: 375 calories, 12g protein, 82g carbo, 1g fat, NA sodium, 2% calories from fat.

                      DIJON CHICKEN

It's easy to fix this low-fat recipe. Serve it either hot or cold-it's ideal for a picnic. If desired, add more herbs and flavorings to breadcrumbs, such as oregano, basil, garlic and/or onion powder.

8	chicken breast halves
1/4 c.	Dijon mustard, or more if neededed
1 c.	nonfat yogurt cheese
1 c.	seasoned bread crumbs
2-3 T.	melted butter
	salt and pepper to taste

Preheat oven to 375 degrees. Cover a baking sheet with aluminum foil and spray foil with nonstick cooking spray. Remove skin from chicken breasts and coat each breast with mustard. Sprinkle with salt and pepper. Using a knife, carefully coat breasts thickly with yogurt cheese. Roll in seasoned breadcrumbs. Place pieces on baking sheet a few inches apart. Bake for 20 minutes. Remove from oven and drip a little melted butter over each piece. Return to oven for an additional 25 minutes or until golden brown and tender. Drain on paper towels. Serves 8.

Per serving: 327 calories, 45g protein, 15g carbo, 9g fat, NA sodium, 25% calories from fat.

                NEW YORK CHEESECAKE

This recipe makes a dense New York-style cheesecake that is served without a crust.

4 c.	well-drained non-fat yogurt cheese
2 c.	sugar
6	egg whites, or 3 eggs
1 T.	fresh lemon juice
1 t.	grated fresh lemon peel (zest)
1 t.	vanilla extract
3 T.	sifted cake flour

Preheat oven to 325 degrees. Spray the sides and bottom of a 2-quart soufflé dish with nonstick cooking spray. Whip yogurt cheese with sugar, egg whites, lemon juice, lemon peel, vanilla and cake flour; do not overbeat. Pour into prepared dish and set into a large pan of hot water. Bake for 11/2 hours or until cake is browned and cracked. Turn off oven and leave cake in oven for 1 hour longer. Remove cheesecake from water bath and allow to cool in dish on a wire rack for 1 hour. Place serving platter over dish and invert. Chill until ready to serve. Serves 10-12.

Per serving: 326 calories, 14g protein, 66g carbo, 1.5g fat, 266mg sodium, 4% calories from fat.

                DILLED SALMON

If desired, the sauce can be gently warmed and served as an accompaniment instead of baking it over the fish.

1/2 c.	balsamic or red wine vinegar
1 t.	dried dill weed
1/2 t.	black pepper
1 t.	salt
1 c.	nonfat evaporated milk
1 c.	nonfat yogurt cheese
12	salmon fillets, 8 oz. ea.
	fresh dill sprigs for garnish

Preheat oven to 350 degrees. Spray a shallow baking dish with nonstick cooking spray. In a small saucepan, mix together vinegar, dill weed, pepper, and salt; simmer over medium heat for 5 minutes to reduce. Cool slightly, mix with milk and yogurt cheese and set aside. Place fish fillets in a single layer in baking dish. Bake for 10 minutes. Pour cheese mixture over top and return to oven to bake for an additional 10 to 20 minutes or until fish flakes easily with a fork. Garnish with dill sprigs. Serves 12.

Basic Roll recipe for Cinnamon Rolls by Elida Kidman

3 cups milk

½ cup butter

2/3 cup sugar

Microwave on high for 3 minutes.

Mix together in small bowl:

2 Tablespoons yeast

1 Tablespoon sugar

Add:1/2 cup very warm water

Pour milk and sugar mixture in large mixing bowl.  Add:

3 cups flour

Mix and add 2 eggs

Mix and add yeast mixture and add:

5-6 more cups flour

1 Tablespoon salt

Dough will be shiny and very sticky.  Mix with bread hook or kneed by hand for 10 minutes.  

Let rise 1 hour or until double.

Roll out dough on floured surface.  Melt 1 stick of butter or ½ cup margarine.  Spread sugar and cinnamon mixture on top and roll up.  Cut into one-inch slices.  Place on cookie sheet.  Bake at 350 degrees for 25-30 minutes or until golden.

While hot, drizzle with glaze mixture.

Cinnamon filling: ½ cup sugar and 2 teaspoons ground cinnamon.  Mix or shake well.

Glace: 1 Package Powdered Sugar, 1 pinch slat, 1 Tablespoon flour 1 Tablespoon butter, ½ cup milk.  Heat up milk and butter in microwave.  Add in the dry ingredients.  Beat with wire wisk.

MAIDEN   VOYAGE   GREEN   SMOOTHIE

In a high powered blender, blend the following ingredients until smooth:  And no, this isn’t revolting!

Yes, it is brilliantly green…but, no, it doesn’t even remotely taste like wheat grass!  This makes a lot so you may want to cut the proportions…or you may want to make a lot and drink off it for a couple of days.

2       cups water

½      cup  FROZEN ORANGE JUICE CONCENTRATE (I only use orange juice concentrate on a “maiden voyage” first time green smoothie experience for someone…especially for the squeamish and for children.  Then gradually ween them off the concentrate because it has too much sugar and is not very nutrient dense.   You can get too much natural fruit sugar (fructose).  I almost never use the orange juice concentrate.  If I need to sweeten the smoothie I use additional “sweet” fruit or sweeteners listed below.  If you need to control your sugar stick with spinach and berries of any kind and if you want Stevia (I’m not a fan or artificial sugar substitutes).

4    enormous handfuls of SPINACH (1/4 to 1/2 pounds of spinach of a box of organic spinach at Costco.   Spinach has a very mild flavor.  I have also used the 3 lb bag of spinach at Costco.)

1   APPLE   whole & seeded; cut into quarters; leave on the skin

1  ORANGE   whole  & peeled; cut into quarters; leave on the white membrane 

1 cup  PINEAPPLE chunks (preferably fresh but I do use canned too)

1  cup of WHOLE PURPLE GRAPES with the seeds in them (grapeseed oil is great for you)

1 to 2 WHOLE FROZEN BANANAS  (if you don’t want it as sweet use only 1 banana)

2  cups ICE CUBES

NO KNEAD BREAD

Ingredients

3 cups (430g) flour

 1/2 teaspoon yeast

 1¼ teaspoon salt

1 ½ cups water                                                                                             

 Sea Salt for the top                                                                                                  

Equipment: 

Medium mixing bowls

 6 to 8 quart pot with lid (Pyrex glass, Le Creuset cast iron, or ceramic)

 Plastic wrap

Cotton dish towel (not terrycloth)

Process: 

Mix all of the dry ingredients in a medium bowl. Add water and mix by hand or with a wooden spoon for 30 seconds to 1 minute.  Place the dough in the bowl. Cover the bowl with plastic wrap and let the dough rest 12 to 20 hours at room temperature.  Remove the dough from the bowl and fold once or twice. Let the dough rest 15 minutes in the bowl or on the work surface. Next, shape the dough into ball. 

Preheat oven to 450.

Place the pot in the oven at least 30 minutes prior to baking to preheat.  Place the dough in the pot seam side up. Sprinkle with Sea Salt. Cover with the lid and bake 15 minutes, remove the lid and bake 15 minutes uncovered, until the loaf is nicely browned.

Remove from Pan and cool on baking rack. Slice and enjoy

Pani Popo

Dinner Rolls dough or homemade rolls

1 – 10oz. can coconut milk                

 ¾ cup sugar                 

3 Tbls. sweet condensed milk

1.  Make Dinner Rolls up to the step of shaping and placing in dish. (or place rhodes dough in dish). Either 12 or 15 in a 9x13 pan.

2.  Let rise until doubled. (do not brush with butter)

3.  Preheat oven to 350.

4.  Combine coconut milk, sugar and sweet condensed milk.  Stir until well combined.

5.  Pour evenly over dough balls in dish, covering the tops of the dough.

6.  Bake for 30 min, until golden on top.  (electric ovens cook faster)

7.  Let cool for 15-20min. before serving.  (they can sit out on counter all day if covered with saran wrap after cooling.  Refrigerate leftovers)

Rhodes Rolls Recipes

Cinnamon Slices

Ingredients:

1 Loaf Rhodes Frozen Bread Dough, barely thawed or 12 Rhodes Dinner Rolls, thawed but still cold

1/3 cup butter, melted

½ cup sugar

2 ½ teaspoons cinnamon

Glaze:

1 cup powdered sugar

2 tablespoons milk

2 tablespoons butter, melted

½ teaspoon vanilla

Directions:

If using loaf, slice into 24 thin pieces.  If using rolls, cut each roll in half and flatten each half into a 2x3-inch oval.  Combine the sugar and cinnamon and mix well.  Dip each dough piece in the melted butter and then in the cinnamon sugar.  Line them up in a pan 5 minutes and then place on cooling rack.  Combine glaze ingredients and drizzle over warm cinnamon slices.

Churros

Ingredients:

Rhodes Dinner Rolls, thawed but still cold

4 cups canola oil

1 cup sugar

1 teaspoon cinnamon

Directions:

Roll each roll into a thin 26-inch-long rope.  Roll each end in opposite directions three or four times.  Pick up each end and pinch together.  The churro will twist together.  Heat oil in a deep skillet to 350 degrees.  Place churros in oil and fry about 2 minutes or until light golden brown.  Remove from oil and drain on paper towels.  Combine sugar and cinnamon in a one gallon resealable bag and shake until well combined.  Place warm churros, one at a time, in bag and shake until well coated.

                                                         Soup Bowls

Ingredients:

1 Loaf Rhodes Bread Dough or 12  Rhodes Dinner Rolls, thawed but still cold

1 egg, beaten

Directions:

Cut loaf into thirds.  Form each third into a ball.  If using rolls combine 4 rolls to make a ball.  Repeat with remaining rolls.  Place on a large sprayed baking sheet.  Bruch with egg.  Cover with sprayed plastic wrap.  Let rise until double in size.  Remove wrap and bake at 350 degrees for 25 minutes or until golden brown.  Cool and slice off top.  Hollow out bread and fill with favorite dip, chili or soup.

For larger bowls cut loaf in half or use 6 dinner rolls.

                            Cinnamon Apple Crumble

Ingredients:

6 Rhodes Anytime Cinnamon Rolls, thawed but still cold

10 ounces apple pie filling

Topping:

½ cup sugar

1 cup flour

½ cup butter, softened

Directions:

Remove thawed cinnamon rolls from pan and place on a cutting board.  Top rolls with apple pie filling.  Using a sharp knife cut rolls and pie filling into small pieces until well combined.  Spray pan with non-stick cooking spray.  Place cut up rolls and pie filling back in pan.

For topping:  combine sugar and flour.  Mix in butter until mixture is crumbly.  Sprinkle over rolls and apple pie filling.  Bake at 350 degrees for 40-45 minutes.