Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. “The protein in steak helps you retain muscle mass during weight loss,”. Try to consume local organic beef; it’s healthier for you and the environment.

Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.
Eggs

Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,” .

Eat more Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.
Kale

Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Eat more Mix chopped raw kale into cooked black beans . Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.
Oats

“Oatmeal has the highest satiety ranking of any food,” Grotto says. “Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

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Stuffed Courgette Rolls Ingredients:

• 4 small courgettes , ends trimmed
• 3-4 tbsp olive oil , plus extra to drizzle
• 3-4 tbsp balsamic vinegar , to drizzle
• 250g tub ricotta
• squeeze lemon juice
• handful fresh basil leaves , chopped
• 50g pine nuts , toasted (see Know-how, below)

Stuffed Courgette Rolls Preparation:

1. Slice the courgettes lengthwise, using a swivel vegetable peeler – you’ll need 24 long strips. Drizzle some of the olive oil and balsamic over two large plates and lay the strips flat, trying not to overlap. Sprinkle with more oil and balsamic, cover and leave to marinate in the fridge for at least 20 minutes. Can be prepared up to 6 hrs ahead.

2. Mix the ricotta with lemon juice and seasoning to taste, then mix in the basil and pine nuts. Place 1 tsp of the ricotta mixture onto one end of a courgette strip and roll up. Repeat until you have used up all the filling. Arrange rolls upright on a plate and grind over some black pepper. Drizzle with a little more oil and balsamic vinegar to serve.

To toast pine nuts, tip into a hot frying pan – no oil needed – for 2-3 mins, shaking the pan often until the kernels are golden all over. Tip onto a plate and leave to cool.

Brie & Basil Grilled Cheese on Chocolate Bread

This Brie & Basil Grilled Cheese on Chocolate Bread recipe makes 4 panini servings.

Brie & Basil Grilled Cheese on Chocolate Bread Ingredients:

8 slices Chocolate Bread
8 ounces Brie, thinly sliced
8 basil leaves

Brie & Basil Grilled Cheese on Chocolate Bread Preparation:

Preheat the grill to medium-high heat.

For each sandwich: Place 1/4 of the Brie on one slice of bread. Top with 2 slices of basil. Close the sandwich with another slice of bread. Grill for 3 to 4 minutes, until the cheese is melted and the bread is toasted. Serve immediately and enjoy!

Vegetable Korma

This Vegetable Korma recipe is for 4 servings.

Vegetable Korma Ingredients:

1 tablespoon vegetable oil
1 onion, peeled and finely chopped
3 tablespoons Korma curry paste
1 tin chopped tomatoes
2 large handfuls broccoli florets (not too large)
1 large handful frozen long green beans
1 tin chickpeas, drained and rinsed
1 tablespoon tomato puree
½ packet basmati rice
2 – 4 naan bread

Cooking Instructions:

1. Heat the oil in a large saucepan and fry the onion until soft. Stir in the curry paste and cook for a further 2 minutes.

2. Stir in the chopped tomatoes and broccoli and bring to the boil. Cover the pan and turn down the heat to simmer for 20 minutes, until the broccoli is cooked but not soft.

3. Add the green beans, chickpeas and tomato puree, bring back to the boil and simmer for a further 5 minutes. Serve with basmati rice and warm naan bread cooked according to packet instructions.

Suggestions:
Madras or balti curry paste for a spicier version.
Using cauliflower instead of broccoli.

Mexican Bean Salad

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Ingredients
* 2 1/2 cups sugar
* 6 tablespoons all-purpose flour
* Pinch salt
* 2 (12-ounce) cans evaporated milk
* 4 egg yolks
* 1/2 stick butter, cubed
* 1 teaspoon vanilla extract
* 1 box vanilla wafers, plus more for garnish, crumbled
* 5 bananas, sliced
* Whipped cream

Directions
In a 3-quart heavy saucepan on low heat, add sugar, flour and salt. Pour in the evaporated milk and stir constantly. The mixture will thicken slowly, about 15 minutes.
Lightly beat the egg yolks in a medium size bowl. Add a ladleful of the thickened milk mixture to the eggs and whisk, to temper the eggs. Add the egg mixture into the saucepan and continue to whisk and cook until incorporated, roughly 2 to 3 minutes.
Remove the saucepan from the heat and stir in the butter and the vanilla extract. Place the pudding into a bowl and cover with plastic wrap. Let cool in refrigerator for 2 1/2 hours.
Into a large bowl or trifle dish, add a layer of vanilla wafers, a layer of sliced bananas, and top with pudding. Add the whipped cream and then repeat the layers. Garnish with crumbled cookies on top.

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Butterscotch Apple Pie

Pineapple Cream Cheese Pizza:
Ingredients:
1 pound frozen bread dough for 1 loaf, thawed and cut in half
2 8 ounce packages cream cheese, softened
1/2 cup sugar
6 tablespoons flour
2 egg yolks
grated peel and juice from 1 lemon
2 8 1/4 ounce cans crushed pineapple, drained
2/3 cups strawberry jam
2 tablespoons sliced almonds, toasted
Method:
Press dough into 2 greased 12 inch pizza pans. Beat cream cheese, sugar, flour, egg yolks, 1 teaspoon lemon peel and 2 teaspoons lemon juice until smooth. Stir in pineapple. Spread mixture evenly over pizzas to within 1/2 inch of edges. Bake in 400F oven for 15 minutes or until browned. Spread each with jam and sprinkle with almonds. Bake 5 minutes longer. Serves 16.

Apple Chicken Stir Fry
Ingredients:
1/2 cup onion, vertically sliced
1 medium Fuji or Winesap apple, cored and thinly sliced
1 cup carrots, thinly sliced
1 1/2 teaspoon vegetable oil
1 pound cubed boneless, skinless, chicken breast
1 teaspoon dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 tablespoon oil
1 tablespoon water
2 cups cooked rice

Method:
Stir fry cubed chicken breast in 1 tablespoon vegetable oil in nonstick skillet until lightly browned and cooked. Remove from skillet. Stir fry onion, carrots and basil in oil in same skillet until carrots are tender. Stir in pea pods and water; stir fry 2 minutes. Remove from heat; stir in apples. Add to chicken, serve hot over cooked rice. 4 servings.

Curry and Mango Soup
Ingredients:
1 mango peeled and flesh removed
2 cups chicken stock
juice 1/2 lemon
1/2 cup of cream
1/4 teaspoon curry powder
salt and pepper to taste
1 teaspoon saffron threads to garnish

Method:
Puree mango with stock and lemon juice until smooth. Add curry powder and gently heat soup until hot; do not allow to boil. Add cream, garnish with saffron threads and serve with croutons or crusty bread. If you want to serve it cold, there is no need to cook the soup.

Mango and Rice Salad
Ingredients:
600ml cooked rice or 200ml raw rice
5ml medium curry powder
2ml turmeric
25ml fruit chutney
125ml mayonnaise
4 fibreless mangoes, peeled and cubed
2 tomatoes, cut into wedges
1 red pepper, seeded and diced
1 green pepper, seeded and sliced
1 onion, finely chopped
2 dill pickles, sliced
endive to garnish
Combine all ingredients, place in serving dish. Chill well before serving. Garnish with endive. Serves 6.

Tortilla Rolls and Spicy Mango Salsa
Rolls:
Ingredients:
2 cups arborio or sushi rice
4 cups water
2 tablespoons cumin
salt and pepper
4 medium zucchinis, diced
1 medium white onion, diced
2 cups purple cabbage, shredded
2 jalapeno peppers, seeded and minced
1 tablespoon garlic, minced
2 tablespoons olive oil
1 package fresh flour tortillas
1 bunch chives or scallion greens, julienned
Mango Salsa:
5 ripe mangos
1/4 cup scallions
1/4 cup cilantro
juice from 4 limes
salt and pepper
Method:In a medium size pot, add the rice and the water. Cook covered on a high flame until boiling and then lower flame and continue to cook covered until done approximately 25 minutes. Add one tablespoon of the cumin and salt and pepper. Saute zucchini, onion, cabbage, jalapenos and garlic in a large pan with the olive oil. When vegetables becomes soft, add the remaining cumin and salt and pepper. Set mixture aside to cool. For the salsa, dice the mangos, scallions and cilantro and mix together with the lime juice in salt and pepper. To roll, heat the tortillas and lay them on a flat surface. Fill halfway with a layer of the rice, then vegetables. Roll tightly and tie with chives or scallions green stems. Slice rolls into smaller pieces. Serve with mango salsa. Serves 6.

County Fair Banana Cream Pie
Ingredients:
Nut Crust:
2 cups pecans
1 cup butter, softened
3 cups flour
1 egg, beaten
1/2 cup sugar
Chocolate Layer:
1 cup chocolate chips
1 stick unsalted butter
1 tablespoon light corn syrup
1 teaspoon vanilla
Banana Cream Filling:
1 cup milk
4 egg yolks
1 cup sugar
5 tablespoons flour
3 tablespoons unsalted butter
1 tablespoon rum or 1 teaspoon vanilla
2 bananas
juice of 1/2 lemon
2 cups heavy cream
chopped pecans, optional
For the Crust:
Chop pecans very fine, preferably in a food processor fitted with a metal blade. Place in bowl with other crust ingredients and mix until well blended. Divide in half and press into the bottom of 2 pie pans. Chill 30 minutes. Bake the pie crusts for 25 minutes at 350F. Cool completely.
For Chocolate Layer:
Melt chocolate with butter and corn syrup in the top of a double boiler set over hot, not boiling water. Stir frequently. Remove from heat and cool, then stir in vanilla. Divide between cooked pie crusts and spread evenly.
For Filling:
Heat milk in a medium size saucepan over medium heat to scald. Beat the egg yolks and gradually add sugar. Then beat in flour. Gradually stir in hot milk. Transfer to medium saucepan and cook, stirring constantly over medium high heat. The mixture will lump as it begins to thicken. Bring the mixture to a boil and boil 1 minute, stirring constantly. Remove the pan from the heat and continue to stir until the mixture is smooth. Then, beat in butter and optional rum. Cool to room temperature. Peel the bananas, slice very thin and toss with lemon juice. Whip 1 cup of the cream until it is firm but not stiff. Mix about 1/4 of the cream into the cooled egg mixture to lighten it, then fold the remaining cream and bananas into egg mixture. Fill the pastry shells with banana cream and smooth to even. Beat remaining cream until stiff. Spoon around edge of the pies and sprinkle with chopped pecans, if desired. Makes 2 pies.

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Creamy Cucumber Dill Dip

Curried Cheese and Olive Toasts
Ingredients:
1 cup grated extra sharp cheddar cheese
1 4.5 ounce can sliced ripe olives, drained
3 scallions, finely chopped
1/2 cup mayonnaise
3/4 teaspoon curry powder
10 to 24 half inch slices of long narrow French bread, lightly toasted on one side
Method:
In a small bowl, combine cheese, olives and scallions. Set aside. Mix mayonnaise and curry powder together. Fold in cheese mixture. Spread on untoasted sides of French bread slices and broil until bubbly. Serves 8 to 10.

Smoky Vegetable Pizzettas
Ingredients:
1 16 ounce loaf frozen bread dough
1 6 to 6 1/2 ounce jar marinated artichoke hearts
12 thin wedges red onion
6 thin slices eggplant, cut in half crosswise
2 cups shredded smoked Gouda cheese
12 slices plum tomato
4 green onions, thinly sliced
1 tablespoon snipped fresh rosemary
1 tablespoon snipped fresh basil
Method:
Thaw bread according to package directions. Heat oven to 425F. Line a large baking sheet with foil; grease foil. Set baking sheet aside. Drain artichoke hearts, reserving marinade. Quarter artichoke hearts if necessary, cut larger pieces of artichoke hearts in half to get total of 12 pieces; set aside. Place red onion wedges and eggplant slices on foil lined baking sheet. Brush with some of the reserved artichoke marinade, discard any remaining marinade. Bake red onion and eggplant in oven for 10 minutes, do not turn. Remove from oven; set aside. Meanwhile, cut the thawed bread dough into 12 equal pieces; form each piece into a ball. On a lightly floured surface, flatten each ball and roll out to a 4 inch circle. Place dough circles on lightly greased large cookie sheets. Prick circles generously with fork. Sprinkle 1 cup of the Gouda cheese evenly over dough circles. Arrange one half slice of eggplant, one red onion wedge, one artichoke quarter and one slice of tomato on each dough circle. Sprinkle green onion and rosemary over circles. Top circles with remaining Gouda cheese. Bake about 10 minutes or until edges are lightly browned. Remove from oven; sprinkle with snipped fresh basil. Makes 12 servings.

Zippy Veggie Dunk
Ingredients:
6 hard cooked eggs, coarsely chopped
1/2 cup lowfat cottage cheese
1/3 cup skim nonfat or lowfat milk
2 teaspoons instant minced onion
1/2 teaspoon salt, optional
1/2 teaspoon basil
1/2 teaspoon lemon juice
1/2 teaspoon prepared mustard
1/4 teaspoon Worcestershire sauce
1/8 teaspoon pepper
Method:
Place eggs, cheese, milk, onion, salt, if desired, basil, juice, mustard, sauce and pepper in 5 cup blender container or food processor. Cover. Blend or process until mixture is smooth and creamy, stopping occasionally to scrape down sides of container. Spoon into serving container. Cover. Refrigerate to blend flavors.

Zucchini Parmesan Slices
Ingredients:
4 medium zucchini
frying oil
lemon pepper
garlic
Parmesan cheese
Method:
Slice zucchini 1/4 slices. Heat a large frying pan. Add zucchini and cover each slice with lemon pepper, garlic and Parmesan. Flip over and let cook until browned approximately 2 to 3 minutes. Repeat on other side. Wipe out frying pan between batches, to avoid to much blackening.

Asian Chicken Salad
Ingredients:
1 package wonton wrappers
3/4 cup cooked, shredded chicken
1/2 cup shredded green cabbage
1/4 cup shredded carrots
2 tablespoons minced green onions
1/4 cup chopped fried wonton wrappers
2 tablespoons orange juice
1 tablespoon sesame oil
2 teaspoon rice vinegar
2 teaspoon plum sauce
1 teaspoon sesame seeds
1/4 teaspoon salt
Method:
Mix everything except the wonton wrappers together gently until well combined. Make cups for the salad with the wonton wrappers by cutting the wonton skins into decorative shapes with cookie cutters. Place cutouts into a mini muffin pan and bake at 350F for about 10 minutes or until lightly brown. Reserve trimmed portions of wonton wrappers, bake until crispy and use as part of the filling. Fill wonton cups with about a tablespoon of the chicken salad mixture and serve.

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Yogurt kebab Recipe
Ingredients:
1.2 ltrs yogurt
100 gms cottage cheese grated
40 gms chopped onion
30 gms chopped ginger
10 gms chopped fresh coriander
cornflour to dust
30 gms cashewnut powder
30 gms chopped raisins
4 gms white pepper powder
4 gms cardamom powder
salt to taste
oil to grill
How to make dahi kebab :
* Hang yoghurt overnight.
* Saute the onion and ginger in minimum oil till it sweats.
* Mix the other ingredients.
* Adjust seasoning and shape into tikkis.
* Grill them on a medium hot skillet.
* Garnish and serve with chutney.

Potato Kebab Recipe
Ingredients:
2 potato (alu)
1 cup pea seeds (matar)
a piece ginger (adrak)
2 green chilly (hari mirch)
few coriander leaves (dhania patti)
1 tsp cumin seeds (jeera)
1/4 tsp black pepper powder (kali mirch)
1/2 tsp salt (namak)
oil for frying
How to make hara bhara kebab :
* Boil, peel and grate potato.
* Boil peas and strain.
* Make a fine paste of ginger and green chilies.
* Finely chop coriander.
* Heat 1 tbsp oil in a pan and crackle cumin seeds.
* Now fry peas, ginger, green chilies paste, coriander, salt, and black pepper powder.
* Mix properly and remove it from the gas.
* Add this to the potatoes mixture and make kababs of long shape.
* Heat oil in a pan and deep fry all kababs in it until they turn golden brown.
* Serve them hot.

Recipe of Minced meat kebab
Ingredients:
1 kg lamb meat minced
3 tblsp ginger garlic paste
1 tblsp butter
3 tbsps raw papaya paste
1 tsp red chilli powder
1/4 tsp garam masala powder
1/2 cup chana dal, slightly roasted
Very thinly chopped onions
Salt to taste
Oil for frying the kababs
How to make Meat kebab:
* Mix all the ingredients very well with the minced meat and refrigerate for two hours
* Now make small patties of the mix and deep fry.
* Serve the Meat(Galouti) Kebab hot with onion rings and mint chutney.

Vegetable kebab Recipe
Ingredients:
2 potato (alu)
1 cup cottage cheese (paneer)
1 cup cauliflower (phool gobi)
1 cup cabbage (patta gobi)
2 green chilly (hari mirch)
1 tbsp coriander (dhania patti)
1/4 tsp azinonotto powder
1 cup refined flour (maida)
1/2 tsp red chilly powder (lal mirch)
oil for frying
1 tbsp clarified butter (ghee)
1 tsp salt (namak)
How to make vegetable kebab :
* Boil, peel and grate potato.
* Grate paneer also.
* Finely chop dhania and hari mirch.
* Grate both the gobis.
* Heat oil in a pan and fry both gobis with azinomotto powder.
* After frying for few minutes, add alu, paneer, hari mirch and 1/2 tsp namak and cook until the water dries up.
* Remove it from the flame and let it cool.
* Make small balls of the mixture and keep aside.
* Make a batter by mixing maida, 1/2 tsp salt, lal mirch and 1 cup water.
* Heat oil in a pan.
* Dip all the balls in maida batter and deep fry them until they turn golden brown.
* Serve them hot.

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Recipe of paneer kofta

For Koftas:
200 gms Cottage Cheese (Paneer) How to make paneer
2 Potato (Aloo)
1/2 tsp Red Chili Powder (Lal Mirchi)
1/4 tsp Garam Masala
2 tblsp Cornflour
Oil for frying
For Gravy
4 Onion (Pyaj)
4 Tomato (Tamatar)
Coriander Leaves (Dhania Patta)
1/2 cup Curd (Dahi)
1/2 cup Cashewnut (Kaju) Powder
1/2 tsp Cumin Seed (Jeera)
1/2 tsp Salt
1/2 tsp Red Chili Powder (Lal Mirchi)
1/4 tsp Turmeric (Haldi)
1/4 tsp Garam Masala
1 Bay Leaf (Tej Patta)
2 tblsp Clarified Butter (Ghee)
How to make paneer kofta:
* Boil potatoes and peel them.
* Grate paneer and potatoes.
* Add salt, red chili powder, garam masala, cornflour and mix well.
* Make round balls of this mixture.
* Now heat oil in a pan.
* Fry balls in the oil till brown in color.
* Grind onion and tomatoes together.
* Chop coriander leaves very finely.
* Heat oil in a pan.
* Add cumin seed and bay leaf.
* Add onion, tomato paste and brown it, stirring continously.
* When it leaves oil add curd, cashewnut powder, salt, red chili powder, turmeric, garam masala.
* Stir it continously for a minute.
* Then add 2 cup of water.
* Put on the lid and simmer for 5 minutes.
* While serving reheat the gravy and then add koftas to it.
* Garnish it with chopped coriander leaves.

Recipe of paneer tikka masala

Ingredients:
250 gm cottage cheese (paneer) How to make paneer
100 gm curd (dahi)
2 onion (pyaj)
2 tomato (tamatar)
1 tsp ginger (adrak), garlic (lahsun) paste
2 green chilly (hari mirch) paste
50 gm cashew nut (kaju) paste
1 tsp tandoori masala
1 tsp chat masala
1 tsp chana masala
salt to taste
How to make paneer tikka masala:
* Cut round slices of tamatar and pyaj and keep them aside.
* Cut paneer in cubes.
* Mix tandoori,chat and chana masala along with half of the ginger garlic paste with dahi.
* Now add paneer cubes and mix well.
* Fix paneer cubes in a toothpick and put tomato and onion slices around paneer.
* Then cook them in a preheated oven and keep aside.
* Heat oil in a pan and put ginger garlic paste and green chilly in it.
* Cook for 5 minutes. Thereafter, add finely chopped onion and fry.
* Add finely chopped tomato and cook until oil floats on the surface.
* Then add kaju paste and cook for 5-10 minutes.
* Then add all the spices and cook for 2 minutes.
* Lastly add paneer cooked in oven and cook for 5 minutes.
* Garnish with coriander and serve hot.

Recipe of Paneer Pakora

Ingredients:
250 gms Paneer
1 cup Chickpea Flour (Besan)
2 tsp Oil
1 1/2 tsp Salt
1/2 tsp Red chili powder
1-2 Chopped Green Chillies (Jalapeno)
1/2 cup Water
How To Make Paneer Pakora:
* Mix first set of ingredients well.
* Beat in a blender for 4-5 minutes to incorporate air (this will make the batter fluffier).
* Let batter rest 1/2 hour in a warm place
* Cut the paneer into thick cubes.
* Sprinkle little salt, chili powder on the cubes
* Deep fry in oil that is heated to 375°.
* Drain on paper towels and serve immediately.
* Serve the paneer pakora with coriander or mint chutney

Recipe of sag (palak) paneer

Ingredients:
500gms Fresh Palak (Saag)
100gms Paneer How to make paneer
2 Onions grated Ginger, Garlic paste
5-6 tbsp oil
1 tsp pure ghee
Garam masala to taste
Red chili powder to taste
1 tsp cumin powder
Salt To Taste
How to make sag (palak) paneer:
* Clean and wash palak (spinach) nicely.
* Boil the spinach in water and cool it.
* Now mash it in a mixer.
* Heat oil in a kadai. Add ginger-garlic paste and stir-fry for a minute.
* Now add onions and fry till golden brown.
* Add all spices except red chili powder.
* Now add the spinach (palak) and little water if needed and cook for 4-5 minutes.
* Cut paneer into pieces (Paneer can be fried to golden brown in a seperate pan or can be used as it is).
* Add Paneer pieces to the gravy and cook until done.
* Take out in a bowl.
* Just before serving, heat pure ghee in a small pan.
* Hold the pan over bowl, add chili powder and immediately pour on the indian palak paneer.
* Caution: Don’t allow chili powder to burn .

Recipe of  paneer sandwich

Ingredients:
1 loaf Bread
1/2 cup grated Paneer (Cottage Cheese)
1 Tomatoes
1 Onions
2 Green chillies
1/4 tsp Red chilli powder
Salt to taste
Butter as needed
How to make paneer sandwich :
* Chop onions, chillies and tomatoes.
* Mix the grated paneer with chopped vegetables, salt, red chilli powder and keep aside.
* Take two bread slices and butter them, put some paneer mixture on one slice and cover it with other bread slice.
* Put this in sandwich toaster until the bread turns crispy and brown.
* Serve with ketchup.

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Lasagna Chicken Florentine
Ingredients:
11/2 tablespoons butter or stick margarine
3 tablespoons all purpose flour
2 12 ounce cans evaporated skim milk
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
cooking spray
6 no boil lasagna noodles
1 1/2 cups shredded cooked chicken breast
1 10 ounce package frozen chopped spinach, thawed, drained and squeezed dry
1/2 teaspoon freshly ground black pepper, divided
3/4 cup preshredded reduced fat pizza blend cheese or cheddar cheese
Method:
Preheat oven to 450F. Melt butter in a medium saucepan over medium heat. Add flour; cook 30 seconds, stirring constantly. Gradually add milk, stirring with a whisk until blended. Stir in salt and nutmeg; cook until thick, stirring constantly about 3 minutes. Spread 1/2 cup sauce in bottom of an 8 inch square baking dish coated with cooking spray. Arrange 2 noodles over sauce; top with half of chicken and half of spinach. Sprinkle with 1/4 teaspoon pepper; top with 3/4 cup sauce. Repeat layers, ending with noodles. Spread remaining sauce over noodles. Cover and bake at 450F for 25 minutes or until noodles are tender and sauce is bubbly. Uncover and top with cheese; bake an additional 5 minutes. Let stand 5 minutes.

Mexican Lasagne
Ingredients:
1 pound lean ground sirloin
1/2 cup chopped celery
1/2 cup chopped onion
2 cloves garlic, minced
1/4 cup chopped green bell pepper
1 14 1/2 ounce can tomatoes, crushed
1 14 1/2 ounce can enchilada sauce, divided
salt and pepper to taste
4 slices light American cheese
1 cup low fat cottage cheese
1 egg white, beaten
6 medium flour tortillas, cut into thirds
Method:
Combine ground sirloin with first four ingredients in pan, cooking over medium heat. Drain any fat. Add tomatoes, 2/3 of the can of enchilada sauce, and salt and pepper to taste. Bring to boil; reduce heat and simmer for 10 minutes. Meanwhile, combine both cheeses and egg white in food processor until blended and American cheese is in pieces; set aside. In frying pan coated with no stick cooking spray, heat remaining enchilada sauce a little at a time and fry flour tortillas until all have been done. Spoon one third meat mixture into a 12 x 8 x 2 baking dish. Spoon half cheese mixture over meat. Top with half of tortillas. Repeat layers ending with meat. Bake at 350F for 25 minutes. Let stand for 5 minutes before cutting.

Apple Lasagne
Ingredients:
8 pieces lasagne, uncooked
2 20 ounce cans apple pie filling
Cheese filling:
1 cup part skim ricotta cheese
1/4 cup egg substitute
1 teaspoon almond extract
1/4 cup white sugar
Topping:
6 tablespoons flour
1/2 teaspoon cinnamon
3 tablespoons margarine
6 tablespoons brown sugar
1/4 cup quick oats
Dash nutmeg

Optional sour cream garnish: mix and chill
1 cup sour cream
1/3 cup brown sugar
Method:
Prepare lasagne according to package directions; drain. Spread one can apple pie filling in a greased 9 x 13 x 2 inch pan, slicing any extra thick apples. Layer four pieces of lasagne over apples. In a bowl, mix together cheese filling ingredients; spread evenly over lasagne and top with the remaining four pieces of lasagne. Spoon remaining can of apple pie filling over lasagne. In a small bowl, crumble together topping ingredients. Sprinkle over apple filling. Bake at 350F for 45 minutes. Let stand 15 minutes. Cut into serving pieces and top with a dollop of sour cream mixture. Serves 12 to 15.

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Malaysian Chicken Recipe
Ingredients:
2 tablespoons oil
1 large onion, finely chopped
2 cloves garlic
2 Thai chilies, finely chopped*
2 tablespoons brown sugar
1 pound boneless skinless chicken thighs, cubed
3 tablespoons soy sauce
3 tablespoons vinegar
2 tablespoons water
1/2 teaspoons salt
Method:
Heat oil in skillet over medium heat. Stir cook onions, garlic and chilies for about 5 minutes. Add 1 tablespoon brown sugar and continue stirring until onions are golden brown. Add chicken and brown on all sides. Mix 1 tablespoon brown sugar with soy sauce, vinegar, water and salt and stir into chicken mixture. Bring to a boil then reduce heat and simmer for 20 minutes or until chicken is no longer pink and sauce has thickened slightly. Serve over rice or rice noodles.

Olive Chicken Recipe
Ingredients:
2 1/2 to 3 pounds meaty chicken pieces
1 tablespoon olive oil or cooking oil
1 medium onion, finely chopped
1 small carrot, finely chopped
2 to 3 tablespoons snipped Italian or curly leaf parsley
2 cloves garlic, minced
1 teaspoon dried sage, crushed
1/4 teaspoon pepper
1/2 cup chicken broth
2 tablespoons tomato paste
1 teaspoon cornstarch
1 tablespoon cold water
1/3 cup sliced pitted ripe olives or Italian black olives in brine
1/3 cup sliced pitted green olives
Method:
In a large skillet cook chicken in hot oil over medium heat for 10 to 15 minutes or until chicken is lightly browned, turning to brown evenly. Remove chicken; set aside. Add the onion, carrot, parsley, garlic, sage, and pepper to skillet; cook for 4 to 5 minutes or until vegetables are tender. Stir in chicken broth,  and tomato paste. Return chicken to skillet. Spoon sauce over chicken. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Uncover; cook for 5 to 10 minutes more or until chicken is tender and no longer pink. Remove chicken from the skillet; keep warm. For sauce, skim fat from the mixture in skillet. In small bowl stir together cornstarch and water; add to skillet. Cook and stir until thickened and bubbly. Stir in sliced olives; cook and stir for 2 minutes more. To serve, spoon sauce over chicken. Serves 6.

Mustard Chicken Wings Recipe
Ingredients:
2 tablespoons plain yogurt
2 tablespoons plus 1 1/2 teaspoons Dijon mustard
1 large garlic clove, minced and mashed to a paste with 1/2 teaspoon salt
1 1/2 pounds chicken wings
2 tablespoons fine dry bread crumbs
1 teaspoon mustard seeds
4 teaspoons olive oil
Method:
Preheat broiler. In a large bowl stir together yogurt, 1 1/2 teaspoons mustard, and garlic paste. Cut off chicken wing tips. Add wings to yogurt mixture, stirring to coat well, and marinate 10 minutes. In a small ramekin stir together bread crumbs, mustard seeds, and salt and pepper to taste. Arrange wings, skin sides down, on oiled rack of broiler pan and season with salt and pepper. Broil wings 3 to 4 inches from heat until golden brown, about 10 minutes. Turn wings skin sides up and season with salt and pepper. Broil wings 5 minutes more. Spread skin sides with remaining 2 tablespoons mustard and sprinkle with bread crumb mixture. Drizzle oil over each wing and broil wings until crisp and golden, 3 to 5 minutes. Serve wings hot or at room temperature.

Pineapple Chicken Recipe
Ingredients:
1 1/2 whole chicken breasts
cornstarch
1/2 cup flour
1 egg
1/2 cup water
salt
oil for deep frying
1/2 cup brown sugar
1/4 cup cider vinegar
1 cup pineapple chunks + juice, enough to make 1 cup
1/4 cup red maraschino cherries
1 1/2 tablespoon cornstarch, dissolved in 1/4 cup water
Method:
Slice chicken into 1 x 2 x 1/4 inch pieces, dredge in cornstarch and lay aside to dry slightly on wax paper. Prepare a batter in a small bowl of 1 egg, 1/2 cup water, 1/2 cup flour, and salt. Mix batter very thoroughly until smooth. Assemble rest of ingredients. Pour oil halfway up in your wok. Turn on burner to high and allow oil to heat up. Place a piece of bread crust to test readiness of oil. If bread crust is medium browned, then oil is ready. If bread crust is dark brown or black, shut heat off of oil and allow to cool 5 minutes or more before turning heat back on. Retest oil before cooking anything in it. If bread crust is a very light brown, then oil is not quite ready yet. When oil is ready, place about 8 to 10 pieces of chicken into batter, take a pair of chop sticks or fork and lift pieces out of batter and slice into oil in wok. Chicken pieces will slide to bottom of oil at first and will then rise. After chicken is risen, deep fry 2 1/2 minutes on each side. Drain chicken on paper toweling to remove excess oil. Place chicken in serving plate. Repeat procedure until all chicken is cooked. In a separate small pot, place 1/2 cup brown sugar, 1/4 cup cider vinegar, cook until dissolved. Add pineapple chunks and juice. Stir up corn starch thoroughly in 1/2 cup water, add to pot and stir thoroughly. Cook under medium heat 3 to 5 minutes until gravy is clear. Add maraschino cherries. Pour over chicken.

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BBQ Cheeseburger Recipe
Ingredients:
1 1/2 pounds ground beef
1/4 cup finely chopped onion
prepared barbecue sauce
4 slices cheese
4 crusty rolls, split
romaine lettuce
tomato slices
Method:
1.In large bowl, combine ground beef and onion, mixing lightly but thoroughly. Shape into four 3/4 inch thick patties.
2.Place patties on grid over medium, ash covered coals. Grill, uncovered, 13 to 15 minutes or until centers are no longer pink, turning occasionally.
3.Approximately 1 minute before burgers are done, brush with barbecue sauce; top with cheese.
4.Line bottom of each roll with lettuce and tomato; top with cheeseburger. Serves 4.

Veggie Burger Recipe
Ingredients:
1 1/2 cups short grain brown rice, measure uncooked
1/2 cup onion finely diced
2/3 cup carrot minced or grated
1/2 teaspoon dry basil
1/2 teaspoon dry thyme
1/2 teaspoon black pepper, coarse grind
1/4 cup tamari
Method:
1.Cook the rice so that it comes out a bit dry. If it is very sticky and damp let it dry some by spreading it on a tray for a while.
2.After the rice cools, add all other ingredients, mix well, and sort of knead the mixture a bit until it feels a bit sticky.
3.Form into patties about 4 inches round and about 1/2 to 3/4 inches thick don’t make them to thin.
4.Place on a nonstick baking sheet, and put into a preheated 450F oven. Let cook for about 25 minutes, flip and cook for another 10 to 15 minutes.
5.Serve on whole wheat burns with lettuce, tomato and onion slices and grainy mustard.

Hot Chicken Sandwich Recipe
Ingredients:
4 chicken breast patties
2 muffins, split
1/2 cup each sliced green onions and fresh mushrooms
1 can mushroom soup
1/2 cup milk
1/2 teaspoon pepper
1/2 cup chopped tomato
Method:
1.Bake chicken patties as directed in oven until just done.
2.Toast muffins lightly, place one patty on each muffin.
3.Saute onions and mushrooms in a tiny amount of oil, add soup, milk and pepper.
4.Simmer, stirring constantly until heated through.
5.Spoon mixture over chicken and muffins, sprinkle tops with tomatoes. Serves 4.

Egg Salad Sandwich Recipe
Ingredients:
6 hard boiled eggs, finely grated
1/3 cup mayonnaise
1/4 cup pimiento stuffed olives, minced
2 tablespoons green onions, minced
2 tablespoons parsley, minced
1 tablespoon mustard
salt
black pepper
Method:
1.Thoroughly mix together all the above ingredients.
2.Cover and refrigerate for an hour.
3.Spread over your favorite sandwich bread.

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Creamy Corn Soup Recipe
Ingredients:
1 cup finely diced onion
1/4 cup vegetable broth
3 cups fresh or frozen corn kernels, or 2 15 ounce cans corn, drained
2 tablespoons diced green chilies
2 Tbsp diced red pimiento
2 cups nonfat milk
salt and pepper
cayenne pepper, optional
1 tablespoon cilantro, optional
Method:
1.In a large saucepan, combine onion and vegetable broth. Bring to a simmer, covered, over moderated heat and simmer until onion is softened, about 5 minutes.
2.Put 1/2 cup corn in a small bowl with chilies and pimiento. Stir to combine. Add remaining 2 1/2 cups corn and the milk to the onion. Bring to a boil.
3.Cover, adjust heat to maintain a simmer, and cook until corn is tender, about 5 minutes. Cool slightly, then puree in blender or food processor until smooth. Return soup to pot.
4.Stir in corn/chile/pimiento mixture. Reheat gently, season to taste with salt and pepper.
5.Add a pinch of cayenne if desired. Serves 4.

Potato Soup Recipe:
Ingredients:
1 pound red or other thin skinned potatoes, scrubbed and cut into 1/2 inch cubes
1 medium onion, chopped
2 cups chicken broth
3 tablespoons all purpose flour
1 1/2 cups milk
1/8 teaspoon ground cayenne
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup sour cream
Snipped chives or scallion tops for garnish
Method:
1.In a 2 quart microwave safe dish or measuring cup, place the cubed potatoes and chopped onion. Pour in the 2 cups chicken broth and cover.
2.Cook on High 5 minutes. Stir, cover again, and cook 5 to 8 minutes, until potatoes are fork tender.
3.In a bowl, stir the 3 tablespoons flour into the 1 1/2 cups milk until smooth.
4.Pour the milk mixture into the soup and add the 1/8 teaspoon ground red pepper.
5.Cover and cook 3 to 5 minutes, until soup just starts to bubble. Add salt and pepper to taste.

Hot and Sour Soup Recipe
Ingredients:
4 dried Chinese mushrooms
1 tablespoon vegetable oil
2 half inch ginger root slices, minced
1/2 cup bamboo shoots, sliced
2 cups chicken stock
2 tablespoons soy sauce
1 cake tofu, cubed
1/2 teaspoon white pepper
2 tablespoons rice vinegar
2 tablespoons cornstarch
1 egg, beaten
1 tablespoon fresh coriander leaf , chopped
1 tablespoon scallions, chopped
1 teaspoon sesame oil
Method:
1.Soak mushrooms in hot water for 30 minutes. Drain, remove and discard stems and shred caps.
2. Heat oil in heavy duty saucepan, add shredded mushroom caps and ginger and stir over moderately high heat for one minute.
3.Add bamboo shoots and stir for an additional minute. Add chicken stock, and soy sauce. Bring to a boil and simmer ten minutes.
4.Add tofu and cook three minutes more. Dissolve cornstarch in 1/4 cup cold water. Add, with pepper and vinegar, to soup. Cook until mixture thickens and clears.
5.Turn off heat and drizzle beaten egg over top. Stir.
6.When egg sets, serve, garnishing with chopped scallions, coriander leaves, and sesame oil to taste.
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Ingredients:
3 pound chicken, cooked
1 cup chicken broth
1 can cream of chicken soup
1/2 stick Low fat butter
1 can cream of celery soup
1 8 ounce package Pepperidge Farm croutons
1 8 ounce tub sour cream
Method:
1.Cook chicken; remove skin and debone.
2.Line 9 x 13 inch casserole dish with pieces of chicken.
3.Mix soups and sour cream together.
3.Pour over top of chicken.
4.Mix broth and oleo in pan to boil; add croutons.
5.Spread on top of chicken and soups.
6.Bake at 350F for 1 hour.

Mushroom Spinach Lasagne Recipe

Ingredients:
8 ounces lasagna noodles
1 1/4 cups ricotta cheese
2 eggs
1 cup sliced mushrooms
1 large onion, chopped
10 ounces frozen chopped spinach, thawed and drained
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
14 ounces spaghetti sauce
3 tablespoons grated Parmesan cheese
Method:
1.Heat oven to 350F. Grease rectangular baking dish, 11 x 7 x 1 1/2 inches.
2.Cook and drain noodles as directed on package.
3.Mix 1/2 cup ricotta cheese, 1 egg, the mushrooms and onion.
4.Mix remaining 3/4 cup ricotta cheese, 1 egg the spinach, salt and nutmeg.
5.Spread 1/2 cup spaghetti sauce in baking dish.
6.Top with 3 noodles, overlapping to fit.
7.Layer with mushroom mixture, 3 noodles, spinach mixture, 3 noodles and remaining spaghetti sauce.
8.Cover loosely with aluminum foil and bake 50 minutes.
9.Sprinkle with Parmesan cheese.
10.Bake uncovered about 10 minutes or until cheese is melted.
11.Let stand 10 minutes before cutting. 6 servings.

Superfine Strawberry Pie

Ingredients:
2 egg whites, at room temperature
1/8 teaspoon salt
1/2 cup superfine sugar
2 teaspoons lemon juice
2 tablespoon potato starch
1/2 cup plus 2 tablespoons water
4 cups fresh strawberries
1 tablespoons margarine
3/4 cup sugar
Method:
1.Preheat oven to 250F.
3.Beat egg whites and salt with an electric mixer until foamy.
4.Slowly add sugar one tablespoon at a time while beating on high speed.
5.Add 1 teaspoon lemon juice and beat until very stiff and glossy.
6.Spread meringue into a lightly greased 9 inch pie shell and bake 1 hour. Cool.
7.While pie shell is cooling, combine potato starch, 2 tablespoons water and 1 teaspoon lemon juice in a bowl.
8.Stir until potato starch is dissolved.
9.Place 1 cup strawberries and 1/2 cup water in a saucepan and bring to a boil.
10.Add potato starch mixture, margarine and 3/4 cup sugar.
11.Stir until mixture is thick and clear.
12.Place remaining berries into baked, cooled meringue shell and pour glaze over.
13.Refrigerate until set. 8 servings.
Per serving: calories 167, fat 1.4g, 7% calories from fat, cholesterol 0mg, protein 1.6g, carbohydrates 38.8g, fiber 2.0g, sodium 67mg.
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