2 16 - ounce cans french-cut green beans
1/2 C chicken stock base
1 tsp salt
2 tsp instant minced onion
1/2 lb mushrooms, sliced
1/4 C sliced blanced almonds
2 tblsp oil
Drain liquid from beans. In medium saucepan combine beans, chciken stock base, salt, and onion. Bring to a boil. Sauté mushrooms
and almonds in oil until lightly browned. Pour over the beans and mix lightly. Serve at once. Serves 6.
Oil: Total - 11 tsp; per serving - 1 4/5 tsp
1/2 C granulated sugar
1/2 C light corn syrup
1 C nonprocessed chunky peanut butter
2 C cornflakes
Combine sugar and corn syrup and bring to boil, stirring constantly. Continue stirring, reduce heat, and boil slowly for 1 minute.
Remove from heat, add peanut butter and cornflakes, and mix well. Drop by teaspoons onto foil. Yields 2 dozen.
Oil: total - 24 tsp; per 2 cookies - 2 2/3 tsp
1 lb lean ground beef
1 head lettuce, chopped
3 medium tomatoes, chopped
1 15 1/2 - ounce can sliced olives
1/2 C grated count down cheese or equivalant
sour cream substitute
1 15 1/2 - ounce can red kidney beans, drained and rinsed
3 C oven baked tortilla chips
In medium skillet cook ground beef until well done. Drain off fat and pat meat with paper towel to absorb any remaining fat. Let cool.
Combine remaining ingredients and add enough taco sauce to flavor. Add cooked ground beef. Toss. Top with sour cream substitute.
Fat: Total 6 tsp; per serving - 1 tsp
Oil: 8 tsp; per serving - 1 1/3 tsp
Whole Egg Substitute
1 egg white
2 tsp oil
2 tsp nonfat dry milk powder
Drop of yellow food coloring (optional)
Combine all ingredients and beat well with electric mixer. May be stored in refrigerator for up to 1 week or frozen.
Fat: None ; Oil: total-2tsp; per serving-2 tsp
Whole Milk Substitute
¼ cup nonfat dry powder milk
1 cup skim milk
Combine ingredients and mix well. Refrigerate. Yields 1 cup. Variation: This can also be made with equal parts of nonfat
dry milk powder and water.
Fat: None ; Oil: None.
Table Spread 1
2/3 cup instant nonfat dry milk
2/3 cup buttermilk
Few drops yellow food coloring
½ tsp salt
2 cups oil
Combine first 4 ingredients in small bowl. Mix smooth with rotary beater. Add oil, a little at a time, beating thoroughly
after each addition. If using an electric mixer, blend on low speed; beat in oil gradually on high speed. Do not use electric
blender. Yields 1 pound 7 ounces or 3 cups.
Fat: None ; Oil: ! tblsp spread: 2 tsp.
Preheat waffle iron. Mix flour, baking powder, salt, and sugar together. Add milk. Seperate eggs. Beat whole egg lightly
and add to mixture. Mix thoroughly. Beat egg whites stiff and fold into mixture. Add oil. Pour small amount of batter in
center of waffle iron. Bake waffle until golden brown. Serve with honey, maple syrup, or marmalade. Serves 6.
Whole Wheat Waffles
Follow recipe for waffles, using whole wheat flour for white flour.
Follow recipe for waffles, adding ¾ cup washed blueberries or blackberries to batter.
Apple Cinnamon Waffles
Follow recipe for waffles, adding 2 cups diced apple, 1½ tsp cinnamon, and 2 tblsp sugar.
Fat: Total-1 tsp; per serving -1/6 tsp ; Oil: Total-6 tsp; per serving- 1 tsp