Makes 40 kisses
3 egg whites
1/8 t. salt
1 c. sugar
2 t. water
1 t. vanilla extract
3 T. unsweetened cocoa powder
1. Preheat oven to 250. Line 2 cookies sheets w/ wax paper.
2. Place egg whites and salt in medium bowl. Whip with an electric mixer until soft peaks form.
3. Gradually add 1/2 c. sugar to egg whites while constantly whipping.
4. Combine water and vanilla in a cup. Add to mix, a few drops at a time, alternating with the remaining 1/2 c. sugar while constantly whipping.
3. Flake cocoa with a fork to break clumps. Sift if necessary. Fold completely into mix. Place bite-sized rounded teaspoons of batter onto the wax paper-lined sheets. Bake approx. 30 minutes. They will be dry on the outside, but moist and lava-like on the inside. They will retain their shape. (If they become completely dry like Styrofoam, they are overbaked.)
4. While kisses are still hot, remove from wax paper and place on a wire rack so they will not stick. After cooling, store kisses in an airtight container. They will also freeze well.
I just made these and they are delicious! They are from Zonya's Lickety-Split Meals cookbook. They are fat-free and only 20 calories per kiss! (I must have made mine small, because I probably got 60 kisses, meaning each one had even few calories!)
Tuesday, January 15, 2008
California Wraps
Serves 6
Avocado Mixture*
1 med. ripe avocado, seeded
1 t. fat-free sour cream
1/2 t. lemon juice
1/8 t. salt
1 lg. tomato, seeded & diced
6 t. thinly sliced green onions w/ tops
6 (8-inch) whole wheat tortillas
6-12 large lettuce leaves
8 oz. thinly sliced reduced-fat deli smoked turkey
1 pkg. (4 oz) salad sprouts
6 T. shredded cheddar cheese
*1 container (6-oz) frozen avocado dip, thawed, can be substituted for the avocado mixture. I found some preservative free guacamole in the produce section of Wal-Mart that I used.
1. In small bowl, mash avocado & stir in sour cream, lemon juice, and salt.
2. Top each tortilla with avocado mixture and spread. Cover with 1 or 2 lettuce leaves, pressing lightly. Place one slice turkey over lettuce. Top evenly with 1/2 c. salad sprouts, 2 t. tomato, 1 T. green onion, and 1 T. cheese.
3. Roll each tortilla up tightly. Cut each wrap diagonally in half. Serve. (Wraps can be prepared & refrigerated up to 3 hours in advance.)
This is from The Pamperd Chef's It's Good For You cookbook. It would be great as a lunch or at a party. --Keri
Avocado Mixture*
1 med. ripe avocado, seeded
1 t. fat-free sour cream
1/2 t. lemon juice
1/8 t. salt
1 lg. tomato, seeded & diced
6 t. thinly sliced green onions w/ tops
6 (8-inch) whole wheat tortillas
6-12 large lettuce leaves
8 oz. thinly sliced reduced-fat deli smoked turkey
1 pkg. (4 oz) salad sprouts
6 T. shredded cheddar cheese
*1 container (6-oz) frozen avocado dip, thawed, can be substituted for the avocado mixture. I found some preservative free guacamole in the produce section of Wal-Mart that I used.
1. In small bowl, mash avocado & stir in sour cream, lemon juice, and salt.
2. Top each tortilla with avocado mixture and spread. Cover with 1 or 2 lettuce leaves, pressing lightly. Place one slice turkey over lettuce. Top evenly with 1/2 c. salad sprouts, 2 t. tomato, 1 T. green onion, and 1 T. cheese.
3. Roll each tortilla up tightly. Cut each wrap diagonally in half. Serve. (Wraps can be prepared & refrigerated up to 3 hours in advance.)
This is from The Pamperd Chef's It's Good For You cookbook. It would be great as a lunch or at a party. --Keri
Arroz con Pollo (Spanish Rice w/ Chicken)
6 servings
2 t. olive oil
12 small boneless & skinless chicken thighs, halved
1 sm. onion, chopped
2 garlic cloves, minced
1 (14 1/2 oz) can no-salt added diced tomatoes
1 1/2 c. water
1 t. dried oregano
1 t. dried thyme
1 t. sweet paprika
1/2 t. salt
1/4 t. black pepper
1/8 t. saffron threads (optional...I've never used them)
1 bay leaf
1 c. uncooked brown rice (white also works)
1 c. frozen peas
1. Heat oven to 350.
2. Heat the oil in a frying pan over medium heat. Add the onion and garlic and cook, stirring until softened, about 2 minutes. In the meantime, pour the tomatoes, water, oregano, thyme, paprika, salt, pepper, (saffron), bay leaf, rice, and peas into a 9x13 pan or casserole dish w/ taller sides. When the onion and garlic are cooked, add them to the pan. Stir ingredients. Cook the chicken thighs just until browned on the outside, then add them to the dish.
3. Cover and bake until the rice is tender, about 1 hour. (Mine always takes longer...plan on up to 2 hours.) Discard the bay leaf before serving.
This is basically another Dr. Phil recipe, but I've simplfied the process of how he "assembles" it. It is another yummy recipe that I use over and over. The leftover are superb, too. --Keri
2 t. olive oil
12 small boneless & skinless chicken thighs, halved
1 sm. onion, chopped
2 garlic cloves, minced
1 (14 1/2 oz) can no-salt added diced tomatoes
1 1/2 c. water
1 t. dried oregano
1 t. dried thyme
1 t. sweet paprika
1/2 t. salt
1/4 t. black pepper
1/8 t. saffron threads (optional...I've never used them)
1 bay leaf
1 c. uncooked brown rice (white also works)
1 c. frozen peas
1. Heat oven to 350.
2. Heat the oil in a frying pan over medium heat. Add the onion and garlic and cook, stirring until softened, about 2 minutes. In the meantime, pour the tomatoes, water, oregano, thyme, paprika, salt, pepper, (saffron), bay leaf, rice, and peas into a 9x13 pan or casserole dish w/ taller sides. When the onion and garlic are cooked, add them to the pan. Stir ingredients. Cook the chicken thighs just until browned on the outside, then add them to the dish.
3. Cover and bake until the rice is tender, about 1 hour. (Mine always takes longer...plan on up to 2 hours.) Discard the bay leaf before serving.
This is basically another Dr. Phil recipe, but I've simplfied the process of how he "assembles" it. It is another yummy recipe that I use over and over. The leftover are superb, too. --Keri
Sunday, January 13, 2008
Fruit Salad with Poppy Seed Dressing
1 c. lemon yogurt
1 t. vanilla
1 t. poppy seeds
1 large orange, peeled, segmented & then segments sliced in half lengthwise
1 banana, sliced into 3/4 inch slices
1 apple, cut into bite-sized chunks
1 c. grapes
1 T. toasted wheat germ or Forget-the-Fat Granola per each serving (optional)
1. In a small bowl, combine the yogurt, vanilla and poppy seed. Stir until thoroughly mixed.
2. In large/medium sized bowl, add fruit. Stir in the yogurt mixture until fruit is covered.
3. Serve, topping w/ wheat germ or granola, if desired.
This is another Dr. Phil recipe. Can you tell I use his cookbook a lot? --Keri
1 t. vanilla
1 t. poppy seeds
1 large orange, peeled, segmented & then segments sliced in half lengthwise
1 banana, sliced into 3/4 inch slices
1 apple, cut into bite-sized chunks
1 c. grapes
1 T. toasted wheat germ or Forget-the-Fat Granola per each serving (optional)
1. In a small bowl, combine the yogurt, vanilla and poppy seed. Stir until thoroughly mixed.
2. In large/medium sized bowl, add fruit. Stir in the yogurt mixture until fruit is covered.
3. Serve, topping w/ wheat germ or granola, if desired.
This is another Dr. Phil recipe. Can you tell I use his cookbook a lot? --Keri
Friday, January 11, 2008
Refrigerator Applesauce Bran Muffins
24 muffins
1 1/2 c. original All-Bran cereal
1 c. oat bran
3/4 c. wheat bran
1/2 c. uncooked old-fashioned oats (not quick cooking)
2 1/2 c. boiling water
2 c. whole-wheat flower
1/2 c. Splenda (or sugar)
2 T. baking soda
1 t. ground cinnamon
1 t. salt
2 c. low-fat or fat-free buttermilk*
3/4 c. unsweetened applesauce
1/2 c. pasteurized egg substitute (or 2 eggs)
1/4 c. canola oil
*Don't have buttermilk? Make the equivilant by adding several teaspoons of white vinegar to each cup of milk.
1. Combine the All-Bran, oat bran, wheat bran, and rolled oats in a large bowl. Pour in the boiling water and stir until thoroughly moistened. Set aside for 15 minutes.
2. Meanwile, combine the whole-wheat flour, sugar substitute, baking soda, cinnamon, and salt in a second large bowl.
3. Mash out any lumps in the bran mixture, then stir in the buttermilk, applesauce, egg substitute, and oil until smooth. Stir in the whole-wheat flour mixture until well blended. The batter will be thick, so using an electric mixer or potato masher might make this easier. Cover and refrigerate for up to 3 weeks. (I prefer to make them all at this time so I don't have to bake one whenever I want it. I just keep a few in the fridge and freeze the rest.)
4. To bake the muffins, position a rack in the center of the oven and preheat to 375. Fill muffin cups about 2/3 full.
5. Bake until puffed and golden brown, about 25-30 minutes. Cool muffins in tin for 3 minutes, then serve or transfer to a wire rack to cool completely. Baked muffins can be stored in an airtight container at room temperature for up to 3 days.
Yet another Dr. Phil recipe. This one is really good! I just warm a muffin up for 20 seconds in the microwave before eating. --Keri
1 1/2 c. original All-Bran cereal
1 c. oat bran
3/4 c. wheat bran
1/2 c. uncooked old-fashioned oats (not quick cooking)
2 1/2 c. boiling water
2 c. whole-wheat flower
1/2 c. Splenda (or sugar)
2 T. baking soda
1 t. ground cinnamon
1 t. salt
2 c. low-fat or fat-free buttermilk*
3/4 c. unsweetened applesauce
1/2 c. pasteurized egg substitute (or 2 eggs)
1/4 c. canola oil
*Don't have buttermilk? Make the equivilant by adding several teaspoons of white vinegar to each cup of milk.
1. Combine the All-Bran, oat bran, wheat bran, and rolled oats in a large bowl. Pour in the boiling water and stir until thoroughly moistened. Set aside for 15 minutes.
2. Meanwile, combine the whole-wheat flour, sugar substitute, baking soda, cinnamon, and salt in a second large bowl.
3. Mash out any lumps in the bran mixture, then stir in the buttermilk, applesauce, egg substitute, and oil until smooth. Stir in the whole-wheat flour mixture until well blended. The batter will be thick, so using an electric mixer or potato masher might make this easier. Cover and refrigerate for up to 3 weeks. (I prefer to make them all at this time so I don't have to bake one whenever I want it. I just keep a few in the fridge and freeze the rest.)
4. To bake the muffins, position a rack in the center of the oven and preheat to 375. Fill muffin cups about 2/3 full.
5. Bake until puffed and golden brown, about 25-30 minutes. Cool muffins in tin for 3 minutes, then serve or transfer to a wire rack to cool completely. Baked muffins can be stored in an airtight container at room temperature for up to 3 days.
Yet another Dr. Phil recipe. This one is really good! I just warm a muffin up for 20 seconds in the microwave before eating. --Keri
Turkey Vegetable Soup
6 servings
1 med. onion, chopped
4 ribs celery, thinly sliced (abt. 2 cups)
3 med. carrots, thinly sliced (abt. 2 cups)
6 oz mushrooms, brushed of any dirt and sliced (abt. 3 cups)
2 med. tomatoes, seeded and chopped
1/2 lb. cooked turkey, cut into small chunks & slivers (chicken also works)
1 t. dried thyme
1 T. dried dill
4 c. no-salt, fat-free broth
1/2 t. salt
1. Spray large nonstick saucepan w/ nonstick spray and set over medium heat. Add the onion, celery, and carrots and cook, stirring until softened and aromatic, about 3 minutes. Add the mushrooms and tomatoes and cook, stirring occasionally, until the mushrooms have begun to give off their liquid and it is simmering, about 2 minutes.
2. Add the turkey and cook, stirring, just until lightly browned, about 1 minute. Add the thyme and dill and cook 20 seconds. Pour in the broth, scraping up any browned bits from the bottom of the pan. Cover, reduce the heat to low, and simmer 30 minutes, until the veggies are tender and the soup smells terrific. Season w/ salt and serve at once.
This another amazing recipe from Dr. Phil's The Ultimate Weight Solution Cookbook. --Keri
1 med. onion, chopped
4 ribs celery, thinly sliced (abt. 2 cups)
3 med. carrots, thinly sliced (abt. 2 cups)
6 oz mushrooms, brushed of any dirt and sliced (abt. 3 cups)
2 med. tomatoes, seeded and chopped
1/2 lb. cooked turkey, cut into small chunks & slivers (chicken also works)
1 t. dried thyme
1 T. dried dill
4 c. no-salt, fat-free broth
1/2 t. salt
1. Spray large nonstick saucepan w/ nonstick spray and set over medium heat. Add the onion, celery, and carrots and cook, stirring until softened and aromatic, about 3 minutes. Add the mushrooms and tomatoes and cook, stirring occasionally, until the mushrooms have begun to give off their liquid and it is simmering, about 2 minutes.
2. Add the turkey and cook, stirring, just until lightly browned, about 1 minute. Add the thyme and dill and cook 20 seconds. Pour in the broth, scraping up any browned bits from the bottom of the pan. Cover, reduce the heat to low, and simmer 30 minutes, until the veggies are tender and the soup smells terrific. Season w/ salt and serve at once.
This another amazing recipe from Dr. Phil's The Ultimate Weight Solution Cookbook. --Keri
Forget-the-Fat Granola
12 servings, A serving is 1/2 cup
3 c. uncooked old-fashioned oats (not quick cooking)
3/4 c. wheat germ
1/3 c. whole raw almonds, roughly chopped
2 T. shelled raw sunflower seeds
1 t. ground cinnamon
1 t. salt
1 c. unsweetened apple-juice concentrate, thawed
1 c. dried cranberries or raisins
1. Preheat the oven to 325.
2. Combine the oats, wheat germ, almonds, sunflower seeds, cinnamon, and salt in a large bowl. Add the juice concentrate. Stir well, and spread mixture even on a large rimmed baking sheet.
3. Bake, stirring every 5 minutes or so, until lightly browned, about 40 minutes. Place baking sheet on a wire rack and cool to room temperature. Mix in dried cranberries or raisins, then pour into a sealable container or plastic bad and store at room temperature for up to 2 months.
This is seriously the BEST granola I've ever had. The fact that's it's healthy is an added bonus. This is from Dr. Phil's The Ultimate Weight Solution Cookbook. --Keri
3 c. uncooked old-fashioned oats (not quick cooking)
3/4 c. wheat germ
1/3 c. whole raw almonds, roughly chopped
2 T. shelled raw sunflower seeds
1 t. ground cinnamon
1 t. salt
1 c. unsweetened apple-juice concentrate, thawed
1 c. dried cranberries or raisins
1. Preheat the oven to 325.
2. Combine the oats, wheat germ, almonds, sunflower seeds, cinnamon, and salt in a large bowl. Add the juice concentrate. Stir well, and spread mixture even on a large rimmed baking sheet.
3. Bake, stirring every 5 minutes or so, until lightly browned, about 40 minutes. Place baking sheet on a wire rack and cool to room temperature. Mix in dried cranberries or raisins, then pour into a sealable container or plastic bad and store at room temperature for up to 2 months.
This is seriously the BEST granola I've ever had. The fact that's it's healthy is an added bonus. This is from Dr. Phil's The Ultimate Weight Solution Cookbook. --Keri
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