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[dutchmom4]

Sylvia,
Many of these recipes are tried and true from Taste of Home Bulletin Board. I hope this helps.

--dutchmom4

[dutchmom4]

Slow Roasted Vegetables

Recipe By : Woman's Weekly Magazine
Serving Size : 12 Preparation Time :1:35
Categories : Low Calorie Low Carbohydrate
Low Cholesterol Low Fat
Low Sodium Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 each carrot -- cut into chunks
3 stalks celery -- trimmed and sliced
1 pound potatoes -- quartered
1 large red onion -- cut into wedges
10 cloves garlic -- peeled
2 tablespoons lemon juice
1 teaspoon grated orange peel
1/2 teaspoon salt
1/4 teaspoon black pepper

Heat oven to 325F. In roasting pan, toss together carrots, celery, potatoes, onion, pepper, and garlic. In cup or small bowl, whisk together remaining ingredients. Pour over vegetables; toss to coat. Roast 1.5 hours, turning occasionally, until tender.

[dutchmom4]

Baked Tomatoes

Recipe By : Low-Salt Cookbook
Serving Size : 4 Preparation Time :0:00
Categories : Low Fat Low Sodium
Low Calorie Low Carbohydrate
Low Cholesterol Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Vegetable oil spray
2 tomatoes -- cut in halves
1 Tablespoon olive oil
1/2 teaspoon chopped fresh parsley -- or 1/4 tsp dried
parsley flakes
1/4 teaspoon oregano
1/4 teaspoon basil

Preheat oven to 350° F. Lightly spray a 9 x 9 inch baking dish with
vegetable oil spray.

Place tomato halves in baking dish, cut side up. Drizzle oil over
tomatoes. Sprinkle remaining ingredients on top and bake 20 to 30
minutes. Serve hot.

** Can lower fat cal by cutting out olive oil

Formatted by: B. Cox

[dutchmom4]

Carrots in Sour Cream

Recipe By : Hummies
Serving Size : 4 Preparation Time :0:00
Categories : Low Calorie Low Carbohydrate
Low Cholesterol Low Fat
Low Sodium Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound baby carrots
1 small onion -- chopped
2 tablespoons water
1 tablespoon apple juice, frozen concentrate
1 teaspoon dijon mustard
1/3 cup sour cream, non-fat -- or yogurt
1 tablespoon chopped parsley

place the carrots in a steamer basket..steam over boiling water in a
covered saucepan for 10 minutes
In a large skillet,combine the onions or shallots,water and apple
juice...cover and bring to a boil...reduce the heat and cook for
about 2 minutes....add the carrots and mustard...toss for about 1-2
minutes over low heat
remove and add the sour cream or yogurt and toss....sprinkle with
parsley

[dutchmom4]

Low-Fat Glazed Chicken in Crockpot

Recipe By : Jo Anne Merrill
Serving Size : 6 Preparation Time :8:00
Categories : Poultry Low Carbohydrate
Low Cholesterol Low Fat
Low Sodium

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces orange juice, frozen concentrate -- thaw
3 skinless boneless chicken breast halves -- split
1/2 teaspoon marjoram
1 dash ground nutmeg
1 dash garlic powder
1/4 cup water
2 tablespoons cornstarch

* Garlic is optional.

1. Combine thawed orange juice concentrate (not regular orange
juice) in bowl along with the marjoram, garlic powder and nutmeg.
Split the chicken breasts to make 6 serving sizes. Dip each piece
into the orange juice to coat completely. Place in crockpot. Pour the
remaining orange juice mixture over the chicken.
2. Cover and cook on low for 7-9 hours, or cook on high for 4
hours if you wish. Precise cooking time is not important in crockpot
cooking.
3. When chicken is done, remove to serving platter. Pour the
sauce that remains in crockpot into a saucepan. Mix the cornstarch
and water and stir into the juice in pan. Cook over medium heat,
stirring constantly, until thick and bubbly. Serve the sauce over the
chicken.



- - - - - - - - - - - - - - - - - -

Serving Ideas : Serve with brown or white rice.

NOTES : Calories: 104.2 (5.4% from fat)
Fat: .6g
Cholesterol: 26mg
Carbohydrates: 13.3g
Fiber: .3g
Sodium: 30mg

[dutchmom4]

Creamy Beef Stroganoff

Recipe By : Healthy Meals in Minutes
Serving Size : 4 Preparation Time :0:40
Categories : Beef Low Carbohydrate
Low Fat Low Sodium

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil -- * see note
12 ounces lean boneless sirloin steak
trimmed and cut into strips
2 cups sliced mushrooms
1/2 cup low sodium chicken broth -- divided
1/3 cup chopped yellow onion
1 clove garlic -- minced
1 1/2 teaspoons paprika
1 4 ounces wid egg noodles
1/4 cup light sour cream
1/4 cup plain nonfat yogurt
1 teaspoon dried dill

1. In a large nonstick skillet, heat oil over medium-high heat. Add beef;
saute until browned, about 2 minutes. Place on a plate.

2. In same skillet over medium-high heat, cook mushrooms and 1/4 cup of
broth for 5 minutes. Add the onion and garlic; saute for 3 minutes. Stir
in paprika until well blended. Add the remaining broth; cook for 4 minutes.

3. While the mushroom mixture is simmering, cook noodles according to
package directions, but do not add salt.

4. In a small bowl, combine sour cream and yogurt. Mix well; set aside.
Return the beef and any accumulated juices from plate to skillet; reduce
heat to low and stir gently. Stir sour cream mixture into skillet; heat
through.

5. Drain the noodles in a colander. Place on serving p;ates and top with
beef mixture. Sprinkle with dill and serve immediately.



- - - - - - - - - - - - - - - - - -

NOTES : * Original recipe called for 2 tsp Olive Oil

Calories: 265.7 (24.1% from fat)
Fat: 7.2g
Cholesterol: 80mg
Carbohydrate: 25.2g
Fiber: 1.6g
Sodium: 137mg

[dutchmom4]

HEARTY NAVY BEAN SOUP

Serving Size : 10
Categories : SOUPS


3 cups dry navy beans -- 1 1/2 lbs.
1 14 1/2 oz. can diced tomatoes -- undrained
1 large onion -- chopped
1 cup fully cooked low-sodium ham -- diced
2 cups low-sodium chicken broth
2 1/2 cups water
pepper to taste
1 tablespoon fresh parsley

Rinse and sort beans. Cover with cold water and soak overnight. Drain beans and place in a large soup kettle or Dutch oven. Add tomatoes, onions, ham, broth , water and pepper. Bring to a boil. Reduce heat; cover and simmer until beans are tender, about 1 1/2 hours. Add more water if necessary. (For a thicker soup, beans may be pureed in a food processor, or blender and then returned to the kettle and heated through.) Garnish with parsley.

[dutchmom4]

Grilled Thai Chicken Satay with Peanut Sauce

Ingredients for grilled chicken:

2 lbs. boneless, skinless chicken breasts, sliced into 1/2-inch strips
1/4 cup low-sodium soy sauce
1 Tbs. brown sugar
2 garlic cloves, minced
1 Tbs. fresh ginger, minced
2 green onions, minced
1/4 tsp. red chili flakes

Preparation for grilled chicken:

In a large bowl, combine soy sauce with the next five ingredients. Blend well. Add sliced chicken, cover and refrigerate for two to three hours. Remove from refrigerator and thread one chicken slice onto each skewer. Grill over ash-white coals for three to four minutes on one side and then about two minutes on the other side. Be careful not to overcook chicken. Serve with Peanut Sauce on the side.

Ingredients for peanut sauce:

2 tsp. peanut oil
1/3 cup yellow onion, diced
2 garlic cloves, minced
1/4 cup low-sodium soy sauce
1 Tbs. lime juice
1 Tbs. lemon juice
1 dash Tabasco sauce (more, if desired)
1 tsp. ground coriander
1/2 tsp. ground cumin
1 1/2 cups coconut milk
1 cup chunky peanut butter

Preparation for the peanut sauce:

Heat oil in a skillet over medium-high heat, add onion and garlic and saute for three to four minutes or until onions are translucent. Stir in remaining ingredients except peanut butter. Bring to a boil, stirring constantly. Reduce heat to low and stir in peanut butter until well blended. Serve warm. Serve as an appetizer with crisp vegetables.

Other Materials:

30 bamboo skewers, soaked in water for 30 minutes

* Note: Chicken may be marinated, skewered and refrigerated the day before. Grill just before the party.

Yield: 6 servings

[dutchmom4]

As with the others, this was posted on the TOH BB.

ORANGE CHINESE CHICKEN

INGREDIENTS
2 tsp dark sesame oil
1 pound uncooked boneless, skinless chicken breast(s), four 4-oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
15 oz Del Monte Mandarin Oranges In Light Syrup, or similar item
1/2 cup reduced-sodium, fat-free chicken broth
1 Tbsp low-sodium soy sauce
2 tsp cornstarch

INSTRUCTIONS
Heat oil in a large nonstick skillet over medium-high heat. Season both sides of chicken with salt and pepper; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.

Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more. Yields 1 piece of chicken and about 1/4 cup of sauce per serving.


CHEF TIPS
We renovated Orange Chinese Chicken by:
-- Using a strong-flavored oil so that we could get intense flavor with a smaller amount.
-- Thickening the sauce with cornstarch instead of a more caloric butter-flour mixture.
-- Opting for low-sodium soy sauce, instead of regular, to improve the dish's nutritional profile.

[dutchmom4]

20-Minute Chicken Creole

1 lb boneless, skinless chicken breasts cut into 1-inch strips
1 14 oz can tomatoes, cut up
1 cup low sodium chili sauce
1 1/2 cups chopped green pepper (1 large)
1/2 cup chopped celery
2 cloves garlic, minced
1 tbsp chopped fresh basil or 1 tsp dried basil, crushed
1 tsbp chopped fresh parsley or 1 tsp dried parsley
1/4 tsp crushed red pepper
1/4 tsp salt
Nonstick spray coating

Spray deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer pink. Reduce heat. Add tomatoes and their juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt. Bring to boiling, reduce heat and simmer covered for 10 minutes. Serve over hot, cooked rice or whole wheat pasta. Makes 4 servings.