EASY COLESLAW

4 servings:

4 cups shredded cabbage
1/2 small onion, minced
4 tbsp diet mayonnaise
4 tbsp plain low-fat yogurt

Combine all ingredients and chill before serving.

Nutritional per serving:

• 33 Calories;
• trace Fat (11.5% calories from fat);
• 2g Protein;
• 6g Carbohydrate;
• 2g Dietary Fiber;
• 1mg Cholesterol;
• 27mg Sodium.

• 186 Calories;
• 13g Fat (57.5% calories from fat);
• 2g Protein;
• 19g Carbohydrate;
• 3g Dietary Fiber;
• 0mg Cholesterol;
• 206mg Sodium.

1 egg
1/3 cup apple jelly
1/3 cup white wine vinegar
1/4 cup hazelnut liqueur OR
1/4 cup hazelnut extract
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon onion -- chopped
1/8 teaspoon dry mustard
1/8 teaspoon horseradish
1/8 teaspoon white pepper
1/8 teaspoon celery salt
1 1/2 cups olive oil
1/2 cup hazelnuts -- roasted and chopped


Blend together egg, apple jelly, vinegar, liqueur or extract, salt, paprika, onion, mustard, horseradish, white pepper and celery salt. When creamy and smooth, slowly add oil until mixture is emulsified. Slowly add Oregon hazelnuts and mix until nuts are processed to your liking-fine or crunchy.

Description: "This salad dressing is good on fruit salads, green salads, chicken salads, or as a dip."

Serving Size : 6

Makes 4 servings

Serving size: 1/2 cup

1/4 cup plain dried bread crumbs
2 tablespoons Parmesan cheese
4 tablespoons low-calorie Italian salad dressing
9 ounces canned and drained (packed in water) or frozen and thawed artichoke hearts
2 medium tomatoes, quartered


1. In a small bowl, combine bread crumbs, cheese, and 3 Tbsp salad dressing. Mix well and set aside.
2. In another bowl, combine artichoke hearts with remaining 1 Tbsp salad dressing, tossing thoroughly. Arrange artichoke hearts and tomato wedges in a 1-quart casserole dish.
3. Sprinkle bread crumb mixture over vegetables, and bake at 350 degrees for 35 to 40 minutes or until topping is light brown.



EXCHANGES:
Starch 1/2
Vegetable 1
Fat 1/2

NUTRITION FACTS:
Calories 83(Calories from Fat 18)
Total Fat 2 grams
Saturated Fat 1 gram
Cholesterol 2 milligrams
Sodium 352 milligrams
Total Carbohydrate 14 grams
Dietary Fiber 12 grams
Sugars 8 grams
Protein 4 grams

1 Qt Lowfat Yogurt
2 med Cucumbers, peeled, seeded and dice
2 cloves Garlic, minced
3 Tb Fresh Dill, finely chopped

Combine. Use a a dip or salad dressing.


10 Servings

Per Serving:

• 67 Calories;
• 2g Fat (19.8% calories from fat);
• 5g Protein;
• 8g Carbohydrate;
• 1g Dietary Fiber;
• 6mg Cholesterol;
• 67mg Sodium.

Makes 4 servings
Serving Size: 2 potatoes


1 pound (about 10) small new potatoes, scrubbed, patted dry, not peeled
6 large cloves garlic, peeled and smashed
2 tablespoons olive oil
1/2 teaspoon salt (optional)
ground pepper


1. Place all ingredients in microwave casserole. Stir to coat potatoes.
2. Cover. Microwave on HIGH for 10-15 minutes. Stir once or twice to rearrange potatoes. Check for doneness each time. Arrange least cooked potatoes around edge of the dish.
3. Serve hot.



EXCHANGES:
Starch/Bread 2
Fat 1


NUTRITION FACTS:
Calories 211
Carbohydrate 33 grams
Protein 4 grams
Fat 7 grams
Saturated fat 1 gram
Cholesterol 0 milligrams
Fiber 4 grams
Sodium 303 milligrams(Without added salt 15 milligrams)

Serving Size : 6
---------------------------------------------

• 5 cups diced fresh tomatoes (about 5 medium tomatoes)
• 1 cup diced sweet green bell pepper
• 1 cup peeled and chopped cucumber
• 1/2 cup finely chopped red onion
• 1 tablespoon minced jalapeno
• 1 cup seasoned croutons
• 1/2 cup bottled Italian dressing

• Use tomatoes held at room temperature until fully ripe.
• In a large bowl combine tomatoes, green bell pepper, cucumber, onion and jalapeno.
• Add croutons and dressing;toss thoroughly to combine.
• Serve on lettuce leaves, if desired.

• 168 Calories;
• 11g Fat (57.0% calories from fat);
• 3g Protein;
• 16g Carbohydrate;
• 3g Dietary Fiber;
• trace Cholesterol;
• 251mg Sodium.

• Calories 250 (Calories from Fat 110);
• Fat 12g (Saturated 2g);
• Cholesterol 5mg;
• Sodium 220mg;
• Potassium 680mg;
• Carbohydrate 18g (Dietary Fiber 2g);
• Protein 19g

• Vitamin A 74%;
• Vitamin C 100%;
• Calcium 4%;
• Iron 6%;
• Folic Acid 8%;
• Magnesium 8%

1/4 Cup Olive Oil (2 fl. oz)
5 Cloves Minced Garlic
1 Large Yellow Onion, chopped
4 Cups Vegetable Broth (32 fl. oz)
2 Cups Rice (16 oz)
4 Medium Tomatoes, skinned, seeded and chopped
1 Small Red Bell Pepper, seeded and cut into thin strips
1 Small Green Bell Pepper, seeded and cut into thin strips
1 Small Yellow Bell Pepper, seeded and cut into thin strips
1 Cup Green Peas (4 oz)
2 Cups Artichoke Hearts (14 oz) tough outer leaves removed and quartered
1 LemonLemon Wedges, to garnish

• Heat the olive oil in a paella pan and saute the onion and garlic until the onion is tender and translucent. At the same time, heat the broth in a separate saucepan until simmering.
• Pour the rice into the paella pan and saute for about 3 minutes. Add the bell peppers and tomatoes and cook for a further 3 minutes. Add the simmering vegetable broth and cook over medium heat for 20 minutes or until almost tender and almost all the liquid has been absorbed. Stir in the peas.
• Sprinkle the artichoke hearts with a few drops of lemon juice and arrange over the rice in an attractive pattern. Continue cooking until the liquid has been absorbed and the rice is tender.
• Serve the paella straight from the pan, garnished with lemon wedges.

• 380 Calories;
• 9g Fat (21.9% calories from fat);
• 10g Protein;
• 66g Carbohydrate;
• 7g Dietary Fiber;
• 1mg Cholesterol;
• 864mg Sodium.

• Calories - 168
• Sodium - 482mg
• Total Carbohydrates - 11g
• Fiber - 2g
• Protein - 14g
• Vitamin A - 23%
• Vitamin C - 50%
• Iron - 5%

CREAMED BEEF & VEGETABLES
(2 servings) (256 kcal)

800 grams pork rib

• 100 ml water、
• 4 tbsp sake、
• 4 tbsp sugar、
• 4 tbsp soy sauce

Makes 4 servings

3/4 pound lean ground beef (85% lean)
1 can (14 1/2 oz) any vegetable broth
1 tablespoon Worcestershire sauce
1/2 teaspoon dried oregano leaves, crushed
1/2 teaspoon garlic powder
1 can (about 8 oz) stewed tomatoes
1 1/2 cups dry medium tube-shaped or corkscrew pasta macaroni


1. In medium skillet over medium-high heat, cook beef until browned, stirring to separate meat. Pour off fat.
2. Add broth, Worcestershire, oregano, garlic powder, and tomatoes. Heat to a boil. Stir in macaroni. Reduce heat to low. Cover and cook 10 minutes, stirring often.
3. Uncover and cook 5 minutes more or until macaroni is done and most of liquid is absorbed. If desired, garnish with Parmesan cheese.

NUTRITION FACTS:
Calories 287(101 calories from fat)
Fat 11 g
Saturated Fat 4 g
Cholesterol 53 mg
Sodium 654 mg*
Carbohydrate 27 g
Dietary Fiber 1 g
Sugars 4 g
Protein 20 g

* 400 mg of sodium

Ingredients: (2 servings) (263 kcal)

7 oz or 200 g beef, medium thinly sliced
1/6 tsp salt
pinch of pepper
1 tbs. vegetable oil

Wine sauce:
1/4 onion, thinly sliced
pinch of salt and pepper
1 tsp butter
A-mixture:
100 cc. red wine
1/3 tsp. bouillon powder
70 cc. water

Garnish:
string beans, boiled
shimeji mushrooms

Method:
(#1.) Brieftly saute the boiled string beans and shimeji in butter and transfer to a plate.
(#2.) Sprinkle salt and pepper over the meat. Broil and transfer to the plate.
(#3.) Place the onion and A-mixture in the skillet without cleaning it. Simmer the onion with the meat drippings until half the liquid has been absorbed. Season with salt and pepper to taste, add the butter and remove from heat. Pour the sauce over the meat.

Ingredients: (2 servings) (333 kcal)

7 oz. or 200 g. beef, medium thinly sliced
1/6 tsp salt
1 tbs. vegetable oil

For maitake sauce:
1-3/4 oz. or 50 g. maitake mushrooms
1/2 tbs. butter
pinch of salt and pepper
A-mixture:
1/2 tbs. butter
1/2 tbs. flour
80 cc. milk

Garnish:
3-1/2 oz. or 100 g. spinach

Method:
(#1.) Blanch the spinach and cut into manageable lengths. Saute in butter and transfer to a plate.
(#2.) In a bowl, blend the flour and milk of A-mixture well. Add the butter and heat, uncovered, for the about 1-2/3 minutes in a microwave oven. Mix well and season with a pinch of salt and pepper to taste.
(#3.) Divide the maitakes into small clusters. Saute briefly in 1/2 tbs. of butter. Sprinkle with a pinch of salt and pepper and add to Method-#2
(#4.) Sprinkle salt and pepper over the meat. Pan-broil in a skillet and transfer to the plate. Pour Method-#3 over the meat and spinach. Serve.

4 tbsps butter or margarine

2 medium-size potatoes, diced

1 small green  bell pepper, diced

1 small onion, minced

3/4 cup milk

1/4 kilo corned beef

dash of pepper

4 eggs

chopped parsley

1. In a skillet, heat butter then saute potatoes, green bell pepper and onions until tender. 
   
2. Add milk, corned beef and some pepper. 
   
3. Stir-fry until heated through.  
4. With a spoon, make a spoon, make 4 shallow indentations on the corned beef mixture. 
5. One at time, break an  egg in a saucer then slide on to the indentation.
6. Lower the heat. Cover the skillet and cook until eggs are set. 
7. Garnish with chopped parsley before serving.
8. Divide corned beef hash into 4 portions with a whole egg for every serving.
9. Accompany with Chef's Salad or a hot soup.

2 tbsp cooking oil

PORK SAUTE WITH PINEAPPLE
(2 servings) (470 kcal)

Ings:
1 lb pork or chicken cut into 1” cubes
1 tsp salt
1/8 tsp pepper
2 tbsp cooking oil
1 med onion thinly slice
1/2 cup tomato sauce
1/2 cup water
1 tbsp patis or fish sauce
1 small can green peas
1 small red bell pepper cut into strips
2 med potatoes pared and quartered
2 tbsp fine bread crumbs or flour or cornstarch

Method:
Season pork slices with salt and pepper. Let stand 10 to 20 minutes.
Heat oil in skillet. Fry pork slices until golden brown. Pour off excess oil. Add garlic, onions, tomato sauce, water and patis. Let simmer covered for 40 minutes or until pork is tender.
Add potatoes, green peas and red bell pepper. Cook another 10 minutes or until potatoes & green peas are done. Correct the seasonings. Thicken sauce with bread crumbs.

Variation:
Chicken or a combination of pork and chicken may be used in this recipe.

Nutrional Value per serving:

• 423 Calories;
• 27g Fat (56.5% calories from fat);
• 24g Protein;
• 22g Carbohydrate;
• 3g Dietary Fiber;
• 79mg Cholesterol;
• 891mg Sodium.

Ingredients: (2 Servings) (322 kcal)

5-1/4 oz. or 150 g. pork loin, thinly sliced

A-mixture:
1/6 tsp. salt
pinch of pepper
1 tbs. sake

7 oz. or 200 g. nagaimo (yam)
1/6 oz. or 5 g. white cloud ear mushroom (or cloud ear mushrooms)
4 inch or 10 cm. negi (long onion)

B-mixture:
2 tbs. sake
1/3 tsp. sugar and salt
pinch of pepper

1-1/2 tbs. vegetables oil


Method:
(#1.) Cut the meat into bite-sized pieces, then season with A-mixture.
(#2.) Peel the yam and cut into about 3/6-inch or 5-mm thick rounds. Soak the cloud ear mushrooms in water until soft and large. Cut off any though parts, then cut into bite-sized pieces. Cut the long onion into thin diagonal slices. Combine B-mixture.
(#3.) Heat 1/2 tbs. of oil in a skillet. Saute the meat and remove.
(#4.) Add 1 tbs. of oil and saute the yam for 2 to 3 minutes. Add the long onion and cloud ear mushrooms, saute a bit longer, then put the meat back in the skillet. Add B-mixture and stir to coat.

3 to 3-1/2 lbs beef shank or 2 lbs stewing beef cut into 2"cubes

3 lbs pork hocks into 2" pieces

1 kl chicken or pork pieces

Bread Dough ingredients:

 Yield 20-24 pieces

Pastry:

2 cups all-purpose flour

1/4 cup Sugar

1  tsp salt

1/3 cup shortening

1/2 cup water

Paste:

1 cup all-purpose flour

1/3 cup shortening

Filling:

3 tbs oil

3 cloves garlic, minced

1 medi size onion, chopped

3 small potatoes, cubed

1 small carrots, cubed

1/4 kilo ground pork

2 slices ham, diced

2 tbps soy sauce

1/4 cup raisins

Salt and pepper to taste

In a bowl, sift together the flour, sugar and salt. Cut in the shortening until mixture is mealy. Add enough water to form a ball of doughw. Roll out to a 10 x 14 inch rectangle.

Blend flour and shortening for paste and spread at the center of the dough. Fold over the 2 edges of the dough to cover the paste. Seal the edges. Rest  dough for 5 minutes. Roll out to flatten dough then fold   again into 3rds. Rest again and repeat the procedure twice more. Chill the dough. 

Prepare Filling: Heat oil then sute garlic, onions,  potatoes and carrots. When slightly tender, add ground pork and ham. Cook until done. Add soy sauce, raisins and seasonings . Cool,

Roll up dough like a Jelly roll. Cut into 20-24 pcs. Roll out ech piece, cut side up to a 2inch circle. Put dough to make a half moon shape and crimp or flute edges to seal.  Bake in preheated 375F oven or deep fry in hot oil until golden brown

1/4 teaspoon oil
1 boneless skinless chicken breast halves (about 1 1/4 lb)
Can (10 3/4 oz) condensed cream of chicken soup
1/4 soup can (1 1/3 cups) water or skim milk
1/2 cup Minute Original rice, uncooked
1/2 cup fresh or frozen broccoli florets, thawed

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 5 minutes on each side or until lightly browned. Remove from skillet.
2. Add soup and water to skillet. Bring to boil.
3. Stir in rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Stir. Garnish with bell pepper strips.

COOKING TIME: 15 minutes

NUTRITION FACTS:
Calories 463 (112 calories from fat)
Fat 12 g
Saturated Fat 3 g
Cholesterol 92 mg
Sodium 636 mg*
Carbohydrate 47 g
Dietary Fiber 1 g
Sugars 1 g
Protein 37 g

*400 mg of sodium

1 lb sirloin, sliced thinly into short strip