Zucchini Stuffed Chicken

2 tablespoons margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika
Melt margarine in a skillet and saute zucchini several minutes over
medium−high heat. Tear the bread into pieces and add to zucchini,
along with egg white, butter oil, and cheese. Stir well and remove
from heat. Season chicken breasts with spices. Put chicken breasts in
casserole sprayed with cooking spray. Spread stuffing over all four.
Cover casserole and bake at 400F for approximately 1 hour or until
chicken is tender. Or microwave for approximately 20 minutes at 60%,
turning after 10 minutes.

Vietnamese Sandwiches

1 clove garlic, crushed
1/2 teaspoon salt
1/4 cup rice wine vinegar
1 teaspoon sugar
1/2 cup carrot, peeled and grated
1/3 cup thinly sliced white onion
1 to 2 tablespoons jalapeno chile, finely chopped
1 − 16" long baguette
4 teaspoons low−fat mayonnaise
3/4 pound cooked chicken breast or pork tenderloin, sliced
1 tablespoon fresh lime juice
1/2 teaspoon five−spice powder
1/2 cup fresh cilantro
With chef's knife, mash garlic and salt into a paste. Transfer to
a mixing bowl and add vinegar and sugar, stirring to dissolve. Add
carrots, onions and chilies. Toss to coat. Set aside. Slice baguette
into 4 equal lengths. Split each piece horizontally. Spread cut sides
with mayonnaise. Arrange the meat on the 4 bottom halves. sprinkle
with lime juice and 5−spice powder. Top with the carrot salad and
a shower of cilantro leaves. Cover with bread tops and serve.

Vegetable Dip

1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving
In a bowl, combine all of the ingredients except the raw vegetables.
Cover and refrigerate for 30 minutes to allow the
flavors to blend. Serve with cut raw vegetables.

Veal Stew

1 pound Veal − trimmed of all visible fat and cut into 1 inch cubes.
1 cup baby carrots or 2−3 large carrots − cut into 1 inch pieces
6 to 8 small onions − peeled
2 cloves of garlic − peeled
2 large boiling potatoes − peeled and cut into 1 inch cubes
2 to 3 cups de−fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs − to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water
Heat a large, non−stick, pot on high. When hot, sear meat on all sides.
Add herbs and seasoning and stir. Add stock and bring to the boil
(the chicken stock will be more delicate and let the full flavor come
through). Add vegetables and return to the boil. Cover and simmer on
very low heat for 45 minutes to an hour or until meat is fork tender
and vegetables are tender but not mushy. Turn heat to high and bring
stew up to the boil, remove from heat and drizzle in corn starch
mixture while stirring constantly. Return to heat and continue to
stir until the stew has thickened. Serve immediately.

Stuffed Mushrooms

18 large mushrooms
1 tablespoon olive oil
1/4 cup onion, minced
1 clove garlic, minced
1/4 cup walnuts, finely chopped
1 shredded wheat biscuit, crushed
1 tablespoon Parmesan cheese, grated
pepper to taste
1/2 teaspoon paprika
1/8 teaspoon basil
1/8 teaspoon parsley
1/8 teaspoon oregano
Preheat the oven to 350 degrees. Clean mushrooms and wipe dry.
Remove stems and chop fine. Heat oil in a skillet over medium high
heat and saute chopped mushroom stems, onions, garlic and walnuts
until onion is tender. Remove from heat.
Stir in shredded wheat, cheese, basil, parsley, oregano, and pepper.
Stuff mushroom caps, packing mixture firmly. Arrange mushrooms in a
shallow baking dish and sprinkle tops with paprika.
Bake 20 to 25 minutes or until mushrooms are tender.

Two Layer Pumpkin Pie

1 pie crust, baked
2 cups prepared pumpkin
1 cup cold skim milk
2 pkg. Instant Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground cloves
8 oz. low−fat cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip, Lite
Bake pie crust until browned and allow to cool. Mix together pumpkin,
allspice, cloves, cinnamon, 1 cup milk, and pudding mixes. Mix well.
Combine softened cream cheese, sugar, and milk. Stir until smooth and
add 1 1/2 cups cool whip. Spread cream cheese mixture in bottom of
prepared cooled crust. Spread pumpkin mixture over cream cheese mixture.
Top with remaining cool whip. Chill for several hours before serving.

Three Cheese Baked Ziti

15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded
Preheat oven to 350. Prepare a 13 x 9" pan with cooking
spray; set aside. In a mixing bowl, combine cottage
cheese, eggs, and parmesan cheese; set aside. In another
mixing bowl, combine cooked pasta, pasta sauce, and salt.
Spoon half of the pasta mixture into prepared pan;
evenly top with cheese mixture, then remaining pasta
mixture. Sprinkle with mozzarella cheese. Bake for 30
minutes, or until heated through.

Spaghetti Sauce

1 lb. extra lean ground beef
1 clove garlic, minced or put through garlic press
1 onion, chopped fine
1/2 green pepper, chopped fine
1/2 cup sliced mushrooms
2 cups chopped fresh tomatoes with juice,
or 16 oz. can diced tomatoes
1 6 oz. can tomato paste
1 tsp. sugar
1 bouillon cube
1 tsp. basil
1 tsp. oregano
1/2 tsp. salt
Crumble and brown ground beef. Drain off all fat; wipe out
frying pan. Turn beef into colander, and rinse with cold water.
Pat dry with paper towel; return to pan.
Add garlic, onion, pepper, mushrooms and cook over medium
low heat, stirring as necessary until veggies are soft.
Add tomatoes and tomato paste. Add seasonings and simmer until
hot throughout. Adjust seasonings to taste and serve over
pasta with low fat Parmesan sprinkled over.

Smoked Eggplant and Yogurt

1 medium eggplant, peeled and chopped
1/2 cup lightly salted water
1 1/2 cups plain regular or low−fat yogurt
1 small bunch green onions, diced
1/2 bunch cilantro, diced
1 teaspoon ground black pepper
salt to taste
1/4 teaspoon paprika
1 piece charcoal
1 − 5x5 inch piece aluminum foil
1 tablespoon margarine or shortening
In a pot over medium heat, add the eggplant and water; cook
until tender and the water evaporates. Mash the eggplant so no
large chunks remain. Allow to cool completely.
In a large bowl, add the yogurt, mashed eggplant, green onions,
cilantro, pepper and salt; mix well.
To smoke the salad, heat the charcoal over open flame until gray
and reddish in color. Place the piece of foil in the eggplant
salad (make room in the center for the foil). Place the hot charcoal
on the piece of foil in the bowl. Add the margarine on top of the
charcoal and cover salad bowl immediately. Allow to smoke for
10 minutes; remove charcoal.
Chill the salad in the refrigerator and garnish with fresh chopped
cilantro and a sprinkle of paprika.

Shrimp Thermidor

1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat−free half−and−half
4 slices Smart Beat fat−free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 − 1 1/2 cups cooked shrimp (tails removed)
Spray a large, nonstick skillet with spray oil. Saute onion and
pepper over medium heat until tender, about 5 minutes. Add soup
and half−and−half; heat slowly, stirring frequently. Bring to a
gentle boil; add cheese pieces, lemon juice, spices and shrimp.
Heat completely through, about 3 to 4 minutes. Serve hot over rice.

Sesame Ginger Noodles

Dressing:
1/2 cup creamy peanut butter
3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic
2 cups trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 cup finely diced yellow pepper
1/2 cup finely diced red pepper
1/4 cup thinly sliced radishes
1/4 cup thinly sliced green onions
18 oz. linguini
Dressing: Puree all dressing ingredients in blender until smooth.
Combine veggies in large bowl. Cook pasta according to directions;
drain and rinse. Add to bowl with veggies. Toss with dressing.

Potato Gnocchi with Sage Cream

2 cups whole milk
1 teaspoon dried sage leaves
1 cup chopped onion
2−3 teaspoons margarine
4 cups small broccoflower, or broccoli, florets
1/2 cup water, divided
1 package (16 ounces) potato gnocchi, cooked, warm
2 tablespoons all−purpose flour
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Shredded Parmesan cheese, for garnish
Heat milk and sage leaves to boiling in medium saucepan; reduce
heat and simmer 10 minutes.
Saute onion in margarine in large skillet 2 to 3 minutes; add
broccoflower and 1/4 cup water and heat to boiling. Reduce heat
and simmer, covered, until broccoflower is tender and water gone,
5 to 8 minutes.
While vegetables are cooking, cook gnocchi according to package
directions; add to vegetables in skillet.
Heat milk and sage mixture to boiling. Mix flour, nutmeg, and
remaining 1/4 cup water; whisk into milk. Boil, whisking constantly,
until thickened, about 1 minute. Pour sauce over vegetables and
gnocchi in skillet and season to taste with salt and pepper. Spoon
into serving bowl; sprinkle with Parmesan cheese.

Peppermint Angel Food Cake

For Cake:
1 − 16 oz. package of angel food cake mix
10 striped round peppermint candies, crushed (1/3 cup)
For Sauce:
3/4 cup sugar
1/3 cup unsweetened cocoa
4 teaspoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon vanilla
Prepare cake according to package directions. Gently fold
in crushed candy. Pour into un−greased 10 inch tube pan.
Bake according to package directions. Cool inverted.
In a saucepan stir sugar, unsweetened cocoa, and cornstarch
together. Add evaporated skim milk. Stir. Cook and stir
constantly until thick. Then cook 2 minutes more. Remove
from heat and add 1 teaspoon vanilla.
Chill remaining sauce and re−warm before serving.
To serve, slice cake and serve with warm sauce
over each serving. Cake can

Oven−Baked Pork Chops

4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
Allow pork chops to soak in buttermilk (in refrigerator) for
at least one hour. In a small bowl combine bread crumbs and
remaining spices. Preheat oven to 425F and spray a cookie sheet
with non−stick spray oil. Spread mixture onto wax paper and dip
each pork chop in crumb mixture. Place chops on prepared cookie
sheet and bake for 20 to 25 minutes, or until chops are no
longer pink (internal temperature of 160F).

Orange Chicken with Rice

1 tablespoon canola or olive oil
4 boneless, skinless chicken breasts; cut in 1/2 inch strips
Lemon pepper seasoning
1/4 cup low−fat or fat−free ranch salad dressing
1/2 cup orange juice
1/4 cup low−fat mayonnaise
2 tablespoons brown sugar
1 cup instant rice
1 green pepper; julienned
1 can (11 oz.) mandarin oranges; drained
In a large skillet that has a lid, heat oil over medium heat.
Add chicken, cook and stir about 5 to 7 minutes. Sprinkle
liberally with lemon pepper while cooking. In a medium bowl,
combine mayonnaise, ranch dressing, orange juice, and brown
sugar. Stir mixture into chicken, mix well. Add rice and green
pepper; bring to a boil. Cook 5 minutes. Remove from heat and
add mandarin oranges. Cover and let stand 5 minutes.

Mississippi Mud Cake

6 tablespoons soft, reduced−calorie margarine, melted
1 1/2 cups sugar
1/2 cup cocoa powder, sifted
1/2 cups all−purpose flour
1/2 cup self−rising flour
1/3 cup ground almonds
3 egg whites
1. Preheat oven to 375F.
2. Coat base and sides of a 6−inch square
nonstick pan with cooking spray.
3. Combine margarine and sugar in a medium bowl.
Stir in cocoa, flours and almonds.
4. Beat egg whites in a small bowl with electric mixer
until soft peaks form. Fold into cocoa mixture.
5. Spread into prepared pan. Bake about 40 minutes.
6. Cool in pan. Cut into 8 slices and serve.

Nacho Cheese Soup

1 can (11 oz.) whole kernel corn, drained
1 can (14−15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
1 package (5 1/4 oz.) Au Gratin Potatoes (with cheese packet)
2 cups skim milk
1 cup (about 5 oz.) light Velveeta cheese, cubed
In a large pot, combine the contents of the Au Gratin potatoes
package (with cheese packet), corn, tomatoes, and water. Mix
well and bring to a boil. Reduce heat, cover and simmer for
15 to 20 minutes or until potatoes are tender. Add milk,
cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.

Middle Eastern Roast Chicken

2 teaspoons dried orange peel or freshly grated orange zest
1 teaspoon garlic powder
1 teaspoon ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon ground cardamom or cloves
1/8 teaspoon cayenne pepper
1−2 tablespoons canola or saffron oil
1 8−10 pound roasting chicken, capon or small turkey
Orange Scented Gravy
1−2 cups fat free and low sodium chicken broth
1/2 cup orange juice
3 tablespoons flour
1/3 cup Madeira
Salt and pepper for seasoning
Set oven temperature to 325 degrees. Combine the orange peel, garlic
powder, coriander, cinnamon, salt, white pepper, cardamom and cayenne
pepper together in a small bowl. Set aside a large roasting pan fitted
with a rack. Remove the giblets from inside the chicken. Discard or
reserve for another use. Rinse the bird inside and out with cold
running water. Place on a working surface and pat dry with paper
towels. Remove any visible fat with poultry shears. Very carefully
loosen the skin from around the breast, thigh, leg and neck areas with
a spoon without tearing the skin. Season the inside cavity with about
1/3 of the spice mixture. Rub the remaining mixture under the skin as
evenly as possible. Lightly oil the outside with canola oil. Tuck the
wings under the bird and tie the legs together loosely. Place in the
roasting pan and roast for 15 minutes per pound or until the internal
temperature registers 180F degrees. Use an instant read thermometer
placed between the thigh and the body without touching bone. Remove
the bird from the oven, transfer to a carving board, cover with
aluminum foil and let rest for 20 minutes before carving.
Pour the pan juices into a bowl. Let the juices settle. The fat will
float to the top. Skim off the fat with a spoon or use a turkey baster
to siphon the juices from the bottom of the bowl. Add enough chicken
broth to measure 2 1/2 cups and pour into a saucepan. Add the orange
juice and bring to a boil. Mix the flour and Madeira together to make
a slurry. Slowly pour into the gravy while whisking. Cook over
medium−high heat for 5−10 minutes stirring occasionally. Season to
taste with salt and pepper.

Layered Pizza Dip

8 ounce container fat−free cream cheese
1/2 cup chunky pizza sauce
1/4 cup chopped green pepper
1/3 cup thinly sliced mushrooms
1/4 cup minced onions
1 cup reduced fat shredded cheddar cheese
Heat oven to 350F. Using a 9" pie pan, layer all ingredients
in order listed, starting by spreading cream cheese evenly over
bottom of the pie pan. Bake 15 minutes or until dip is hot

Greek Chicken

2 teaspoons olive oil
4 chicken breast halves on the bone, skin removed
1/2 medium onion, minced
2 cloves garlic, minced
1 − 14 1/2 ounce can cut−up tomatoes
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
Salt and black pepper to taste
1/2 cup Greek olives, cut in half and pitted
1 tablespoon lemon juice
1/4 cup minced parsley
In a large nonstick skillet, heat olive oil over medium heat.
Brown chicken on both sides. Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon,
cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10−15 minutes, until chicken
tests done. Remove chicken to a warm platter. Bring sauce to boil
with lemon and parsley. Boil a few minutes until slightly
thickened. Pour over chicken. Serve with rice or noodles.

Greek Burgers

2 garlic cloves, minced
3 tablespoons fresh mint, chopped
1−1/2 cups non/lowfat yogurt
1−1/2 pounds ground turkey, lean
2−1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1−1/2 tomatoes, sliced
1−1/2 red onions, sliced
fresh ground black pepper, to taste
Combine garlic and mint in a small bowl and mash. Add yogurt,
mix, and set aside. Combine turkey and feta cheese in a mixing
bowl. Form into 8 patties and sprinkle with pepper. Broil 5−10
minutes per side or until turkey is cooked through.
Serve in pita bread with tomatoes, onions and yogurt sauce.

Glazed Roast Pork Tenderloin

1/4 cup Dijon mustard
2 tablespoons orange juice
2 tablespoons honey
1 teaspoon grated orange rind
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
2 lbs pork tenderloin, trimmed of all visible fat
Preheat the oven to 325 degrees F.
In a small bowl, whisk together the mustard, orange juice, honey,
orange rind, cinnamon and allspice. Set aside.
Place the pork on a rack in a shallow roasting pan. Insert a meat
thermometer into the center of the pork. Roast for 30 minutes, or
until the thermometer registers 160F. During the last 10 minutes of
roasting, brush the pork occasionally with the mustard mixture.
Remove from the oven and let stand for 5 minutes before slicing
and serving.

German Potato Salad

1 Pkg. frozen vegetarian bacon, thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white vinegar
2/3 cup of hot water
2 pounds of white potatoes, boiled for 25 minutes, covered
until just tender
8 to 10 green onions, finely chopped (1 cup)
1/2 teaspoon of salt
1/8 teaspoon ground black pepper
In a non−stick skillet cook bacon over low heat, stirring
constantly for about 8 minutes or until crispy.
Add flour and stir for about one minute. Combine sugar, vinegar,
hot water and add to bacon mixture. Cook, stirring constantly,
until sauce thickens.
Drain potatoes well, cool, peel and slice. Add to the sauce
along with the onion, salt and pepper. Serve warm or chilled.

Garlic and Sage Biscuits

2 1/4 cups all purpose flour
1/4 cup whole−wheat flour
1 teaspoon sugar
1 teaspoon dried sage
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 clove garlic chopped finely
3 tablespoons regular margarine or butter
3/4 cup & 2 tablespoons of fat−free buttermilk
Coat a baking sheet with non−stick spray and set aside.
In a large bowl stir together the all−purpose flour, whole−wheat
flour, sugar, sage, baking powder, baking soda, salt and garlic.
Add the margarine or butter. Using a pastry blender cut the margarine
or butter into the flour mixture until coarse crumbs form. Add the
buttermilk and stir to form a soft dough.
Place the dough on a floured surface and gently knead to form a ball.
Roll out the dough until it is about 3/4 inch thick. Cut into 12 round
circles and place on the prepared baking sheet.
Bake at 400 degrees for 18 to 20 minutes or until the biscuits are
golden brown.

Gardenburger

2 Tbs. bulgur wheat
1 pound mushrooms, halved or quartered
1 cup diced onion
1/2 cup rolled oats
2/3 cup cooked brown rice
1/2 cup shredded low−fat mozzarella cheese
2 Tbs. shredded low−fat cheddar cheese
2 Tbs. low−fat cottage cheese
1/2 tsp. salt
1/2 tsp. garlic powder
dash of pepper
2 Tbs. cornstarch
olive oil cooking spray
1/4 cup boiling water
1/2 cup water
Add the boiling water to the bulgur wheat in a small bowl and
let sit for about an hour. The wheat will swell to about double
in size. Steam the quartered mushrooms for about ten minutes
or until tender. Remove and steam onions for about ten minutes
or until they become translucent. Keep these two ingredients
separated and set them aside. Add 1/2 cup water to the oats
and let them soak for about ten minutes. Drain any excess water
from the bulgur wheat and oats, then combine the grains with
the mushrooms, rice, cheeses and spices in a food processor
and pulse four or five times until ingredients are chopped fine
but not pureed. Pour the mixture in a bowl and add the steamed
onion and cornstarch, blending well.
Preheat oven to 300 degrees. Spray a large skillet with olive
oil cooking spray and place it over medium−low heat. Measure a
1/2 cup of the patty mixture at a time into the pan and shape
with a spoon into a 3" round patty that is about 1/2" thick.
Cook for two to four minutes per side or until light brown on
the surface. When all of the patties have been browned, arrange
them on a lightly sprayed baking sheet and bake them for 20 to 25
minutes in the oven. Be sure to turn them over halfway through he
cooking time. Patties may be frozen once they have cooled.

Finger Lakes Chicken

2/3 cup fat−free mayonnaise
1 tablespoon salt
1/4 teaspoon ground black pepper
1 1/2 teaspoons poultry seasoning
1 cup distilled white vinegar
4 boneless chicken breasts
In a shallow glass bowl combine the mayonnaise, salt, pepper,
poultry seasoning and vinegar. Mix together. Reserve 1/4 of the
sauce for basting. Pierce chicken pieces with a fork and add to
remaining sauce, tossing to coat. Cover and refrigerate for 2 to 4
hours to marinate.
Lightly oil grill and preheat to medium high. Remove chicken
pieces from sauce/marinade and grill for 6 to 8 minutes on each
side or until chicken is no longer pink and juices run clear.
Baste with reserved sauce while grilling.

Egg McMuffin

1 English muffin, split
Butter−flavored cooking spray
1 ounce Canadian−style bacon
2 egg whites
2 tablespoons fat−free half and half or skim milk
Salt and pepper to taste
1 slice fat−free cheese
Yellow food coloring (optional)
1. Spray both halves of English muffins with butter spray. Toast muffin
until it is lightly browned. While muffin toasts, spray a non−stick
skillet with butter flavored cooking spray. Saute Canadian−style
bacon for about 1 minute. Remove from pan and place on half of the
toasted English muffin
2. In a small bowl, combine egg whites, half and half, 5−6 sprays of
fat−free butter spray and salt and pepper to taste. (If you like
the look of whole eggs, add a drop of yellow food coloring to egg
mixture.) Stir well and pour into a non−stick skillet coated with
cooking spray. (For best results, use an egg ring that has been
sprayed with cooking spray. The egg ring will shape the egg to fit
the muffin.)
3. Cook egg until well done and place over Canadian−style bacon.
While egg is piping hot, place

Dijon Mushroom Potatoes

1 medium onion
1 sweet green bell pepper
1 small carrot
1/2 lb. mushrooms
1/2 cup stock or boullion
1 tbsp. dark soy sauce
1 tbsp. Dijon mustard
1 tbsp. cornstarch
freshly−ground black pepper
Chop the onion, deseed and chop the green pepper, peel
and grate the carrot and slice the mushrooms, halving them
across the other way first if they are large.
Saute the vegetables in the water or stock, in a large
frying pan, until most of the liquid is gone and the vegetables
are soft.
Mix the remaining ingredients together in a bowl, adding a
bit of water if you wish (makes a thinner sauce) and add to
the vegetables in the pan. Mix well and cook, stirring, over
low heat for about a minute until thickened.
Pour over hot, split baked potatoes (enough for about four
potatoes) with a crisp green salad on the side.

Curried Cauliflower

1 whole medium onion, chopped
3 garlic cloves, minced
1/2−1 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped
or 1 can (14 1/2−ounces) chopped tomatoes in juice
1 medium cauliflower, rinsed and cut into even size florets
salt and freshly ground black pepper for seasoning
1/2 cup chopped cilantro
Grease the bottom of large saucepan with non−stick spray. Heat the pan
over moderately−high heat for a few minutes. Add the onions and cook for
3−4 minutes stirring frequently. Add the garlic, serrano chile, and
curry powder. Cook for a minute longer. Add the tomatoes and cauliflower.
Stir to combine and blend the seasonings. Cover, reduce heat, and simmer
for 15−20 minutes until the cauliflower is very tender. Season with salt
and pepper to taste. Garnish with chopped cilantro.

Spicy Cucumber−Avocado Soup

1/2 firm−ripe California avocado
1 1/2 pounds cucumbers, cut into 1/2−inch pieces
1 (8−oz) container plain low−fat yogurt (1 cup)
3 tablespoons chopped fresh chives
1 teaspoon fresh lime juice
1 teaspoon salt, or to taste
1/2 teaspoon chopped fresh jalapeno chile with seeds
1 cup small ice cubes
Garnish: diced avocado and chopped chives
Peel and pit avocado. Blend all ingredients in a blender until
very smooth, about 1 minute.

Crockpot Tostada

3/4 pound ground turkey
1 eggplant, cubed
1 cup fresh or canned salsa
1 (6−oz) can tomato paste
1/4 cup chopped fresh parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 (10−oz) pkg. frozen corn, thawed
1/2 cup plain lowfat yogurt
2 cups shredded lettuce
1/2 cup sliced ripe olives
1/2 cup low fat shredded cheese
4 pita rounds, halved, toasted
Combine turkey, eggplant, salsa, tomato paste, parsley, chili powder,
cumin, oregano and corn in slow−cooker. Cover and cook on low 5 to 6
hours. Stir with a fork to break up large chunks of turkey. Spoon
about 3/4 cup cooked turkey mixture on each pita half. Top with yogurt,
lettuce, olives and cheese.

Crab Imperial

1 lb. Crab meat, cooked (imitation can be used)
1/2 cup pimento, chopped
1/2 cup celery, chopped fine
2 slices bread, low cal, crustless
2 egg whites, beaten
1 cup low fat yogurt
dash of Worchestershire sauce
1/8 teaspoon cayenne pepper
1 teaspoon dry mustard
1/4 teaspoon salt
Juice of 1/2 lemon
Paprika
Combine the crab meat, pimento, and celery in a mixing bowl.
Crumble the slices of bread and add to the mixture. Gently add
the egg white, yogurt, Worchestershire sauce, cayenne, mustard,
salt, and lemon juice. Place in a sprayed casserole dish. Top
with a sprinkle of paprika.

Corn Noodles

1 −12 ounce package yolk−free egg noodles
2 teaspoons olive oil
2 medium onions, chopped
3 cups diced fresh tomatoes
1/4 cup vegetable stock or water
1/4 cup chopped parsley
3 cups fresh corn kernels
Salt and Pepper to taste
Cook the noodles in a large pot according to package
directions. In a large skillet over medium heat, saute
onions in olive oil until slightly brown, about 12 minutes.
Add nonstick spray oil during sauteing if necessary. Add
tomatoes and stock or water; cover and simmer 3 to 4
minutes. Stir in parsley, corn, and cooked noodles;
simmer until heated through, about 3 to 4 minutes more.
Season with salt and pepper.

Colorful Chicken Stew

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water
In a 5−quart crockpot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into
chicken mixture. Cover and cook on LOW for 8 to 10 hours or until
vegetables are tender.
Nutritional Analysis: One 1−cup serving equals: 123 calories,
209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,
1 gm fat, 3 gm fiber.
Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.

Cocoa Angel Food Cake

1 1/2 cups egg whites (about 12 egg whites)
3/4 cup sifted whole−wheat pastry flour or sifted unbleached flour
1/4 cup unsweetened cocoa powder
1 teaspoon cream of tartar
1 teaspoon vanilla
1/2 cup honey
Fresh fruit (such as strawberries, raspberries, blueberries
or peaches)
Place the egg whites in a 5− or 6−quart bowl. Let stand at room
temperature for 30 minutes.
Meanwhile, sift the flour and cocoa powder together 4 times; set
aside. Using an electric mixer, beat the egg whites on high speed
until foamy. Add the cream of tartar and vanilla. Then beat on
medium speed until the egg whites form soft peaks. Add the honey,
1 tablespoon at a time, and continue beating on medium speed until
the egg whites form stiff peaks but are not dry.
Sift 1/4 of the flour mixture over the egg whites and fold in using
a wire whisk or large spatula. Repeat sifting and folding in the
flour 3 more times.
Spoon the batter into an ungreased 10" tube pan with a removable
bottom. Use a thin knife to cut through the batter to remove any
large air pockets. Bake at 350F for 30 to 35 minutes or until the
cake springs back when lightly touched. Invert the pan onto a wire
rack and let cool for at least 1 1/2 hours. Then

Chutney Chicken Salad

2 cups diced cooked chicken
1/4 cup mango chutney
1 small golden delicious or gala apple, cored and finely diced
1/4 cup finely diced celery
1/4 cup finely diced red onion
1/4 − 1/3 cup low−fat mayonnaise
Salt and pepper for seasoning
Mix all ingredients together. Season to taste with salt
and pepper. Use as a sandwich filling or serve on top of a
bed of greens.

Chocolate Cherry Layer Cake

3/4 cup unsweetened cocoa powder
1/4 cup sugar
1/2 cup boiling water
1 package (16 oz.) angel food cake mix
1 1/4 cups water
1 can (20 oz.) lite cherry pie filling
Prepared chocolate frosting (reduced−fat if possible)
Chocolate shavings
Preheat oven to 350F. Line a jelly roll pan with wax paper
(pan should be appproximately 10 by 15 by 1 or 11 by 17 by 1). Whisk
together cocoa, sugar and boiling water. Cool mixture to lukewarm.
Prepare angel food cake mix per package directions, using 1 1/4 cup
water and adding cocoa mixture. Spread batter evenly into prepared
jelly−roll pan. Bake 20 minutes or until top looks dry. Invert
onto a large wire rack. Remove the pan and wax paper; cool. Slice
cake into three equal parts. Start with cake, top with cherry pie
filling, then top that with more cake and more pie filling and end
with cke layer. Frost and decorate with chocolate shavings.

Chocolate Cherry Layer Cake

3/4 cup unsweetened cocoa powder
1/4 cup sugar
1/2 cup boiling water
1 package (16 oz.) angel food cake mix
1 1/4 cups water
1 can (20 oz.) lite cherry pie filling
Prepared chocolate frosting (reduced−fat if possible)
Chocolate shavings
Preheat oven to 350F. Line a jelly roll pan with wax paper
(pan should be appproximately 10 by 15 by 1 or 11 by 17 by 1). Whisk
together cocoa, sugar and boiling water. Cool mixture to lukewarm.
Prepare angel food cake mix per package directions, using 1 1/4 cup
water and adding cocoa mixture. Spread batter evenly into prepared
jelly−roll pan. Bake 20 minutes or until top looks dry. Invert
onto a large wire rack. Remove the pan and wax paper; cool. Slice
cake into three equal parts. Start with cake, top with cherry pie
filling, then top that with more cake and more pie filling and end
with cke layer. Frost and decorate with chocolate shavings.

Chocolate Candy Cheesecake

1 cup graham cracker crumbs
1 egg white, slightly beaten
1 tablespoon light butter or margarine
1 − 8 oz. bar light cream cheese, softened
1 − 8 oz. bar fat−free cream cheese, softened
1/2 cup sugar
3 egg whites
1/3 cup unsweetened cocoa powder
1/2 cup plain nonfat yogurt
1 teaspoon vanilla extract
2 light Milky Way bars, cut up
1/4 cup fat−free caramel ice cream topping
Preheat oven to 350F. Spray a 9 inch pie pan with nonstick spray oil.
In a small bowl, mix graham cracker crumbs, 1 egg white, and melted
margarine until well moistened. Press crust evenly into prepared pie
pan, set aside.
In a large mixing bowl, combine both bars of cream cheese and sugar.
Beat with a mixer until fluffy. Beat in egg whites, cocoa, yogurt,
and vanilla until smooth. Fold in candy bar pieces and pour into
prepared pie pan. Bake at 350F for 60 to 65 minutes or until center
is set. Let stand at room temperature about 15 minutes. Top with
caramel topping and refrigerate until served.

Chipotle Turkey Chili

Olive oil cooking spray
1 medium onion, diced
4 garlic cloves, minced
1−2 tablespoons chili powder
2 15−ounce cans tomato sauce
2−3 cups turkey, diced
2 15−ounce cans red kidney beans
1−2 chipotle chilies, finely diced
Salt and pepper for seasoning
Garnish: Grated cheddar cheese and sliced green onions
Lightly oil a large saucepan with cooking spray. Heat for a few minutes
over medium−high heat. Add the onions, garlic and chili powder. Cook
while stirring for about 5 minutes. Add the tomato sauce and bring to
a boil. Add the turkey, kidney beans, and chipotle chilies. Heat
through and season to taste with salt and pepper. Serve garnished with
grated cheddar cheese and green onions.

Chili Dip

1 15−ounce Hormel Turkey With Beans, 99% Fat−Free Chili
1 8 oz. package fat−free cream cheese
1 cup reduced fat shredded sharp cheddar cheese
Allow the cream cheese to soften completely to room
temperature. Spread the cream cheese on the bottom of a shallow
casserole type dish. Next, evenly spread the chili over the cream
cheese. Lastly, sprinkle the shredded cheese over the chili. Bake
at 350F for 20 to 25 minutes or until heated through.
Serve hot with baked tortilla chips.

Chile−Cheese Chowder

2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat−free chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reduced−fat sharp cheddar cheese
2/3 cup sliced green onions
In a dutch oven, cook bacon until crisp. Reserve 1 tablespoon drippings
in pan, remove bacon and set it aside. To the pan add carrots, chiles,
onion, jalapeno, cumin, and garlic. Saute until browned. Stir in broth
and scrape bottom of pan to release browned bits. Add potatoes and salt,
cover, and simmer for 25 minutes.
Whisk together flour and milk, add to potato mixture while stirring
and cook over medium heat until thickened stirring often (about 10
minutes). Remove from heat, stir in cheeses until melted. Serve in
bowls topped with crumbled bacon and sliced green onions.

Chicken Cordon Bleu

4 Boneless, skinless chicken breasts
1/2 cup diced low fat boiled ham
1/2 cup shredded low fat Swiss cheese
1/8 teaspoon minced garlic
2 tablespoons white wine
salt/pepper to taste
8 oz. plain low fat yogurt
1 tablespoon milk
1 cup crushed seasoned bread crumbs
Combine ham, Swiss cheese, garlic, wine, salt and pepper in a bowl
to make a filling.
Preheat oven to 350F. Rinse chicken with cold water and pat dry with
paper towels. Cut a slit in the side of each breast to form a pocket.
Stuff each pocket with 1/4 of filling. Press to close or secure with
wooden picks.
In a flat dish, combine yogurt and milk. Dip each breast in yogurt
mixture; turn to coat well. Roll in bread crumbs and place in
well−greased baking pan.
Bake at 350 for 45 minutes or until done.
Serve with pasta and zucchini.

Cajun Style Pasta

12 ounces linguine
1 teaspoon butter or olive oil
2 garlic cloves, minced
8−12 medium size shrimp, peeled and deveined
1/2 pound chicken breast meat, diced
2 1/2 tablespoons all−purpose flour
2 cups of 1% milk
2 tablespoons sherry
1/4 cup grated Parmesan cheese
1/4 teaspoon cayenne
4 plum tomatoes, seeded and chopped
1/2 cup frozen peas
Salt and black pepper to taste
Prepare the linguine according to package directions.
Drain and keep warm until ready to serve.
Melt the butter in the center of a large non−stick skillet over
medium−high heat. Add the garlic and cook for 1 minute. Add the
shrimp and chicken. Pan−fry until the chicken is cooked through,
3−4 minutes. Whisk the flour, milk, sherry, and Parmesan cheese
together. Pour into the skillet and bring to a boil while stirring.
Reduce heat to medium and continue to cook for about 5 minutes
until the mixture has thickened, stirring occasionally. Add the
cayenne and fold in the tomatoes and peas. Cook until heated
through. Season to taste with salt and pepper. Arrange the
linguine on individual plates and spoon the sauce over the top.
Garnish with chopped fresh parsley.

Bulgar Wheat and Fruit Stuffing

1 1/4 cup bulgar wheat
1/2 cup apple juice
1/4 cup dried apples
10 dried apricots
1/4 cup raisins
1 8−ounce package seasoned bread stuffing
1/4 cup toasted pine nuts or pecans
1/2 to 3/4 cups fat−free and low sodium chicken broth
Salt and pepper for seasoning
Bring 2 quarts of salted water to a boil. Add the bulgar wheat, bring
back to a boil. Lower heat just enough so that the pot doesn't spill
over and cook for 15 minutes.
While the bulgar is cooking, pour the apple juice into a micro−safe
measuring cup. Chop the apples and apricots. Add the apples, apricots
and raisins to the apple juice stirring to combine. Microwave at full
power for 1 minute and set aside.
Drain the bulgar wheat and return to the pot. Stir in the bread
stuffing, apples, apricots, raisins and pine nuts. Stir in just enough
chicken broth to moisten the bread. Season to taste with salt and
pepper. Heat in the microwave for 3−4 minutes. The stuffing can be
made 2 days ahead and stored in the refrigerator.

Buffalo Chicken Strips

Blue Cheese Dip:
2/3 cup nonfat plain yogurt
2 tablespoons reduced−fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped scallions
1/4 teaspoon coarsely ground black pepper
Chicken Strips and Celery Sticks:
1 teaspoon vegetable oil
1/2 pound skinless boneless chicken breasts, cut crosswise into
1/4−inch strips
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon Frank's original hot sauce
5 celery stalks, cut into 3−inch sticks
In a small bowl, whisk together the yogurt, mayonnaise and blue
cheese. Stir in the scallions and pepper and set aside while preparing
the chicken. Cover and refrigerate.
Heat the oil in a large, preferably nonstick skillet. Season the
chicken with the salt. Cook the chicken over medium−high heat,
stirring frequently, until lightly browned and cooked through,
3 to 4 minutes. Remove the skillet from the heat. Add the butter
and hot sauce to the pan and swirl until the butter barely melts
and the sauce coats the chicken.
Serve the chicken and celery sticks along with the blue cheese dip.
Provide toothpicks for spearing the chicken and dipping it in the sauce.

Black Bean Lasagna

1 − 28 ounce jar tomato pasta sauce
1/2 cup water
2 cans (15 ounce) black beans, rinsed and drained
1 3/4 cups lowfat ricotta cheese
1 egg
12 uncooked lasagna noodles
2 1/2 cups shredded skim mozzarella cheese
Preheat oven to 375F. Over low heat, simmer tomato sauce, water, and
black beans. Meanwhile, in a small bowl, combine ricotta cheese and
egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the
bean/sauce mixture on the bottom of the dish. Place 3 pieces of
uncooked lasagna noodles on top of the sauce. Next, spread about
2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the
bean/sauce mixture, lastly about 1/2 cup of the mozzarella.
Repeat two layers of noodles, ricotta, bean/sauce, and mozzarella.
Then place on the remaining 3 lasagna noodles and pour the remaining
bean/sauce mixture over all. Top with remaining mozzarella. Cover with
foil and bake at 375F for 30 minutes. Remove foil and continue to bake
another 15 minutes. Remove from oven and let stand for 15 minutes
before cutting.

Beef Tenderloin with Cabernet Cherry Sauce

4 small filet mignon steaks (about 1/4 pound each)
1/2 teaspoon salt
2 garlic cloves, pressed
1/2 teaspoon cracked pepper or freshly ground pepper
Cabernet Cherry Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces
1/2 pound fresh Bing cherries, rinsed
Salt and pepper for seasoning
Optional: 1−2 teaspoon sugar
Set oven controls to broil. Line a broiling pan with aluminum foil
and place in the oven on the top rack to preheat. Trim the steaks of
visible fat. Rub the garlic evenly over the steaks and season with
salt and cracked pepper. Set aside until ready to broil.
Add the Cabernet and balsamic vinegar to a saucepan and bring to a
boil. Tie the cloves, peppercorns, and bay leaf in a bundle with a
small piece of cheese cloth. Add the bundle to the wine mixture. Allow
the mixture to reduce to 1/2 cup, about 15 minutes.
While the wine is reducing, pit the cherries. Cut the cherries into
quarters and add to the wine mixture. Cover and cook over medium−high
heat until the cherries are tender, about 10 minutes. Season the sauce
with salt and pepper. Add the sugar to balance the flavors, if needed.
The sauce should have a deep robust flavor but not be too sweet.
While the sauce is cooking, broil the steaks for 3−4 minutes per side
for medium rare. To serve, remove the spice bundle from the sauce. Place
the steaks on individual plates with the sauce spooned over the top.

Baked Potato with Spicy Chicken Topping

4 baking potatoes
2 tablespoons olive oil
1/2 cup slivered almonds
1 cup chopped onions
1/4 teaspoon garlic powder
1 lb. boned chicken breast, cut in strips
2 tablespoons flour
1 1/4 cup chicken broth
3 tablespoons lemon juice
1 teaspoon cinnamon
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon Tabasco
1/2 cup raisins
Scrub potatoes, dry and prick with fork. Cook. In a large skillet,
heat oil and saute almonds until golden brown. Add onion and garlic.
Saute until tender. Add chicken and cook, stirring, until chicken turns
white. Sprinkle with flour and mix well. Combine broth, lemon juice,
cinnamon, paprika, salt, and Tabasco. Gradually add to chicken mixture,
stirring constantly, until mixture boils and thickens. Stir in raisins.
Simmer 3 minutes. Spoon over blossomed potatoes.

Baked Macaroni, Cheese & Spinach

1 pound elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 −2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika
Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with
nonstick spray oil. Cook macaroni according to package directions.
Meanwhile, in a food processor or blender, mix ricotta cheese,
milk, egg substitute, mustard, Tabasco sauce, salt and pepper.
Process until smooth. Drain macaroni, return to pot and add
shredded cheddar and spinach. Stir until cheese melts and spinach
wilts. Stir in ricotta mixture and scrape into prepared baking
dish. In a small bowl, combine Parmesan cheese, bread crumbs,
and paprika. Sprinkle evenly over macaroni and cheese. Bake at
375F for 25 minutes. Serve hot.

Baked Chicken Breast with Fresh Basil

10 boneless skinless chicken breast (about 2 1/2 lbs.)
3/4 cup low−fat yogurt
1/2 chopped fresh basil
2 teaspoons cornstarch
1 cup bread crumbs
2 tablespoons grated Parmesan cheese
Arrange chicken in single layer in baking dish. Combine yogurt,
basil and cornstarch; mix well and spread over chicken.
Combine bread crumbs with Parmesan and sprinkle over chicken.
(If making in advance, cover and refrigerate for up to 6 hours.)
Bake chicken in 375 degrees oven for 30 minutes or until chicken
is no longer pink inside.

Apple Pie

Crust:
1/3 cup rolled oats
6 graham crackers
2 tablespoons chopped walnuts
1 egg white
Buttered flavored vegetable cooking spray
Filling:
2 cups apple cider
1/2 cup sugar
2 tablespoons fresh lemon juice
2 teaspoons vanilla extract
1 1/4 teaspoon pumpkin pie spice
5−6 large Granny Smith apples, about 2 1/2 pounds
3 tablespoons cornstarch
Topping:
1/3 cup brown sugar
1/3 cup rolled oats
2 tablespoons chopped walnuts
1/2 teaspoon ground cinnamon
2 tablespoons butter, melted
Set oven temperature to 350 degrees.
In a food processor, process the oats, graham crackers and walnuts
until finely ground. Add the egg white and process until blended.
The mixture should look crumbly not gooey.
Coat a 9−inch pie pan with cooking spray. Press the crumb mixture
evenly into the pie pan to make the crust. Lightly coat with cooking
spray. Bake at 350 degrees for 10 minutes. Remove from oven and set
aside until ready to use.
Bring the cider to a boil in a large heavy saucepan over high heat.
Cook until reduced to 1/2 cup, about 15 minutes. Pour the mixture
into a large mixing bowl. Add the sugar, lemon juice, vanilla, and
pumpkin pie spice to the bowl. Peel the apples, cut into quarters,
remove the core and cut into thin slices. Stir the apples into the
cider mixture. Sprinkle the cornstarch over the apples and stir to
combine. Arrange the apples in the crust.
In a small bowl, mix the brown sugar, oats, walnuts and cinnamon
together. Pour the melted butter into the bowl stirring to combine
Sprinkle the topping over the apples, pat down with your hands and
bake at 350F for 1 hour to 1 hour and 15 minutes. The center should
be soft when pierced with a sharp knife.

Almond Biscuits

2 1/2 cups all−purpose flour
2 tsp baking powder
1/2 cup margarine or butter
1 cup granulated sugar
1 egg
1 tsp almond essence
blanched almonds for decoration
beaten egg for glazing
1. Sift the flour, baking powder and salt into a bowl. Cream the margarine
(or butter) and sugar together until light, white and fluffy. Beat in the egg
and almond essence. Stir in the sifted dry ingredients to make a stiff
dough.
2. Form the mixture into balls about 1 − 1.5 inch diameter and place these
on a greased baking tray. Place half an almond (split lengthways) on
each ball and press to flatten slightly. Brush with beaten egg.
3. Bake in a moderate oven (350 deg F / 180 deg C) for 20 minutes or
until golden. Cool on a wire rack. This quantity makes about 45
biscuits.

Bean Sprout Salad

2 tablespoon Sesame seeds
1 pound Fresh bean sprouts thoroughly washed and drained
3 Garlic cloves, peeled and minced
2 md Scallions −− trimmed & minced
1 − 1" cube ginger, peeled and minced
2 tablespoon Oriental sesame oil
1/3 cup Soy sauce
2 tablespoon Cider vinegar
1 tablespoon Mirin (sweet rice wine)
2 teaspoon Light brown sugar
1 teaspoon Spicy sesame oil
PREHEAT OVEN TO 300F. Toast the sesame seeds by spreading them
over the bottom of a pie tin. Roast for 12−to−16 minutes, stirring often,
until they are golden. The seeds can be toasted in advance and stored
in an airtight container.
Place the bean sprouts in a large heatproof bowl and set it aside.
In a medium−size skillet set over moderately low heat, stir−fry the garlic,
scallions and ginger in the oil for 2 to 3 minutes, until they are limp. Add
all the remaining ingredients, increase the heat to moderate, then boil the
mixture, uncovered, for 1 minute to slightly reduce the liquid. Pour the
boiling dressing over the bean sprouts, toss well, then cover the bowl and
chill the salad for several hours. Toss again before serving.

Cantonese Roast Duck

1 duck, about 5 pounds, fresh or frozen
1 tablespoon salt
1 scallion
3 slices fresh ginger
Glaze:
1 tablespoon light corn syrup
2 tablespoons water
1 tablespoon soy sauce
Few sprigs fresh cilantro, for garnish
1. Thaw the duck, if frozen. Remove any excess fat, and rinse and pat dry
with paper towels. Rub the entire surface of the duck, inside and out,
with the salt. Cover and refrigerate for several hours, or, overnight.
2. Put the scallion in the cavity and lay the slices of ginger on top of
the duck. Add at least 2 inches of water to a large flameproof roasting
pan with a lid and put the pan on the stove. Place a large rack in the
roasting pan and bring the water to a boil. Choose an oval casserole large
enough to hold the duck and small enough to fit into the roasting pan.
Place the duck in the casserole and then put the casserole on the rack.
Cover and steam for 1 hour, checking the water level from time to time
and adding more boiling water if necessary. Save the duck broth to use in
soups or stir fry dishes. When done, remove the duck from the casserole
and place it on a rack to dry.
3. Combine the ingredients for the glaze in a small saucepan and bring to
a boil. With a pastry brush, paint the hot glaze over the surface of the
duck. Allow duck to dry for 1 hour.
4. Preheat the oven to 375F. Roast the duck, breast side down, for 20
minutes. Turn over and continue to roast for 40 more minutes.
5. Transfer duck to a chopping board and allow to cool slightly. Using a
cleaver, disjoint and cut the duck through the bone into bite size pieces.
Arrange the pieces on a serving platter, garnish with cilantro and serve.

Fortune Cookies

8 oz. All−purpose flour
2 Tbl. Cornstarch
4 oz. Sugar
1/2 teas. Salt
4 oz. Vegetable oil
4 oz. Egg whites
1 Tbl. Water
2 teas. Vanilla extract.
1. In a deep bowl, mix the following ingredients: 8 oz. Flour, 2 tablespoons
corn starch, 4 oz sugar and 1/2 teaspoon salt, blend in 4 oz. oil, 4 oz. Egg
whites, 1 tablespoon water and 2 teaspoons vanilla extract, and beat until
smooth consistency.
2. Write your own "Fortune" on a piece of paper 2 1/2" by 1/2". Prepared
oven to 300F.
3. Scoop a tablespoon of cookie batter and spread evenly into a 4" circle
on a well greased baking sheet.
4. Bake cookie for about 14 minutes or until lightly golden brown. Remove
one cookie at a time from the oven.
5. You have about 15 seconds working time before the cookie hardens.
Place the "Fortune" in the middle of the cookie.
6. Shape the cookie by folding it in half and grasp both ends. Place the
finished cookie in a muffin pan with the ends down to hold its unique shape.

Garlic Chicken

4 boneless, skinless chicken breast halves (about 1 lb.)
1 egg white
1 Tablespoon cornstarch
1 Tablespoon dry white wine or sherry
4 green onions
1 teaspoon minced gingerroot
3 teaspoons minced fresh garlic (about 6 medium cloves)
2 Tablespoons vegetable oil
Hot cooked rice
SAUCE
1 teaspoon crushed chili paste (sambal oelek) or more to taste
2 teaspoons sugar
1 teaspoon cornstarch
2 teaspoons rice vinegar
1 Tablespoon water
2 Tablespoons dry white wine or sherry
2 Tablespoons soy sauce
Place chicken breasts in freezer for 1 to 2 hours or until very firm
but not frozen solid. Slice crosswise into thin shreds. In small bowl,
lightly beat egg white, then mix in 1 TBS cornstach and 1 TBS wine,
stirring until cornstarch is dissolved. Add chicken and mix well to coat
all pieces. Let stand at room temperature 30 minutes.
Meanwhile, slice green onions on the diagonal into very thin slices.
Mince gingerroot and garlic. Combine Sauce ingredients, mixing well.
Heat wok or frying pan, add oil, and stir−fry chicken until no longer pink.
Remove chicken with a slotted spoon. Add onions, ginger and garlic to
wok and stir−fry about 30 seconds, until ginger and garlic are fragrant
but not brown. Return chicken to wok, restir sauce ingredients and add
to wok. Cook, stirring constantly, until mixture is well combined, hot and
bubbly and thickens slightly. Turn off heat and splash with about 1 tsp
of dark sesame oil. Serve over rice.

Pork with Broccoli in Oyster Sauce

1 teaspoon sugar
1 tablespoon cornstarch
1 teaspoon MSG (optional)
1/4 cup oyster sauce
1/2 cup chicken stock
2 cups sliced lean pork (about 1 pound)
1 bunch (about 2 pounds) fresh brocolli, sliced
2 slices ginger, shredded
1 clove garlic, minced
1/4 cup vegetable oil
1/8 teaspoon salt
1/4 cup water
Mix together first five ingredients and set aside.
Heat wok or pan until hot and dry. Add the oil, then the salt.
Turn heat to medium. Add the ginger and the garlic and fry until
golden brown. Turn heat to high. Add the pork and fry until outside
is lightly browned. Add the broccoli and stir−fry for 3 minutes.
Add the water, cover, and cook for 4 minutes. Pour in reserved
sauce mixture; stir while cooking until gravy thickens. Turn heat
down to low, cover, and cook for 2 minutes more. Place in covered
serving dish until ready to serve.

Orange Beef

1/2 Lb. Top round steak
2 Tb Sherry
2 Tb Cornstarch
2 Egg whites
6 Tb Peanut oil
SAUCE:
1 1/2 cups Beef stock
2 Tb Light soy sauce
1 Ts Sugar
1 1/2 Tb Cornstarch
1 Ts Red wine vinegar
5 Dried red chile peppers, broken into pieces
8 Thin slices of orange rind (orange part only) or more
Fresh ground black pepper to taste
Whisk together the sherry, cornstarch, and egg whites until the mixture
is foamy. Add the beef and toss to coat the pieces well. Set aside.
Cut meat into 2x2−inch pieces. Heat 4 tbs. Peanut oil in wok.
Fry quickly, just until crispy and browned, remove to wok rack to drain.
Add remaining 2 tbs. Peanut oil to wok. Add orange rind and red peppers
to hot oil in wok. Stir−fry until orange rind begins to darken and aroma
from oil becomes pleasant. Add remaining ingredients and stir until bubbly
(add more beef stock if too thick). Add fried beef and toss to coat with
sauce. Serve at once with steamed white rice.

Sesame Chicken

1 pound boneless chicken (or pork or steak)
2 tablespoons sesame seeds
1 tablespoon sesame oil
2 tablespoons vegetable oil
4 ounces small mushrooms, quartered
1 large green bell pepper, seeded and cut into strips
4 scallions, chopped diagonally
boiled rice, to serve
Marinade:
2 teaspoons cornstarch
2 tablespoons Chinese rice wine or dry sherry
1 tablespoon lemon juice
1 tablespoon soy sauce
few drops of Tabasco sauce
1−inch piece fresh ginger, grated
1 garlic clove, crushed
1. Trim the meat and cut into thin strips about 1/2 x 2 inch.
2. Make the marinade. In a bowl, blend the cornstarch with the rice wine or
dry sherry, then stir in the lemon juice, soy sauce, Tabasco sauce, ginger
and garlic. Stir in the strips, cover and leave in a cool place for 3−4 hours.
3. Place the sesame seeds in a wok or large frying pan and dry−fry over
moderate heat, shaking the pan, until the seeds are golden. Set aside.
4. Heat the sesame and vegetable oils in the wok or frying pan. Drain the
meat, reserving the marinade, and stir− fry a few pieces at a time until
browned. Remove with a slotted spoon.
5. Add the mushrooms and green pepper and stir−fry for 2−3 minutes. Add
the scallions and 1 minute more.
6. Return the meat to the wok or frying pan, together with the reserved
marinade, and stir over a moderate heat for a further 2 minutes, or until
the ingredients are evenly coated with glaze. Sprinkle the sesame seeds
on top and serve immediately with boiled rice.

Mandarin Pancakes

2 cups flour
3/4 cup boiling water
2 tablespoons sesame oil
1. Place flour in a bowl. Add boiling water, stirring with chopsticks or a
fork until dough is evenly moistened. On a lightly floured board, knead
dough until smooth and satiny, about 5 minutes. Cover and let rest for 30
minutes.
2. On a lightly floured board, roll dough into a cylinder; cut into 16 equal
pieces. Roll each piece into a ball, then flatten slightly into a pancake.
Brush top of each pancake with a light coating of sesame oil.
3. Place 1 pancake on top of a second pancake, oiled sides together. With a
rolling pin, roll to make a circle 6 inches in diameter. Stack and roll
remaining pairs of pancakes the same way. Cover with a damp cloth to
prevent drying.
Cooking:
1. Place a nonstick frying pan over lm heat until hot. Add 1 pair of pancakes
and cook, turning once, until lightly browned and bubbles appear on the
surface, about 2 minutes on each side. Remove from pan and separate
into 2 pancakes while still hot. Stack cooked pancakes on a plate while
cooking remaining pairs of pancakes.
2. Serve pancakes hot. If making ahead, reheat pancakes in a microwave
oven or wrap in a clean dish towel and steam in a bamboo steamer for
5 minutes.

Empress Chicken Wings

1 1/2 pounds Chicken Wings
3 tablespoons Soy Sauce
1 tablespoon Dry Sherry
1 tablespoon Minced Fresh Ginger Root
1 Clove Garlic, Minced
2 tablespoons Vegetable Oil
1/3 cup Cornstarch
2/3 cup Water
2 Green Onions And Tops, Cut Into Thin Slices
1 teaspoon Slivered Fresh Ginger Root
Disjoint the chicken wings; discard tips (or save for stock). Combine soy
sauce, sherry, minced ginger and garlic in a large bowl; stir in chicken.
Cover and refrigerate for 1 hour, stirring occasionally. Remove chicken;
reserve marinade. Heat oil in large skillet over medium heat. Lightly coat
chicken pieces with cornstarch; add to skillet and brown slowly on all sides.
Remove chicken; drain off fat. Stir water and reserved marinade into same
skillet. Add chicken; sprinkle green onions and slivered ginger evenly over
chicken. Cover and simmer for 5 minutes, or until chicken is tender.

Fried Won Tons

1 lb. Won ton skins
1/2 lb. Fresh ground pork
1/2 lb. Fresh prawns
4 Dried mushrooms, soaked for 2 hours
8 Water chestnuts, finely chopped
2 Stalks green onions, finely chopped
2 small Eggs, beaten
1/4 ts Pepper
1 1/2 ts Salt
Yield: About 60 to 70.
Shell and devein prawns. Mince fine. Stem mushrooms and mince caps.
Mix with prawns, pork, water chestnuts, green onions, half of the
beaten eggs and all of the seasonings.
WRAPPING:
Place won ton squares on working surface so corners face up, down,
left and right. Place 1 teaspoon filling in the center of each skin.
Dip a little of the beaten egg onto the bottom corner, bring top
corner to meet bottom corner. Press to seal. Moisten left corner
and bring right corner to meet it. Press to seal. This should give
you a little bundle that looks kind of like a nurses hat.
FRYING:
Heat 4 cups oil in wok. Fry wrapped won ton until golden (about 2
minutes). Turn over once. Drain and serve hot.

Lo Mein

4 cups cooked Chinese noodles (or very thin spaghetti)
rinsed and drained
12 oz. diced cooked meat (beef, chicken, pork ... any)
1 package frozen French−style green beans, thawed
2 cups fresh bean sprouts
3 scallions, chopped
1 slice ginger, shredded
1 clove garlic, minced
1 teas. MSG (Accent)
1 teas. sugar
1/4 cup soy sauce
3/4 cup vegetable oil
1/4 teas. sesame oil
2 Tbls. sherry
Mix together MSG, sugar, and soy sauce. Set aside.
Heat wok or pan hot and dry. Add just 3 tablespoons of the
vegetable oil and all the sesame oil. Put in ginger and garlic to
brown first, then all the other vegetables. Stir and cook for one
minute over high heat. Add the sherry. Cover and cook one
minute longer. Turn off heat. Remove vegetables, and drain;
discard these juices. Set drained vegetables aside.
Heat wok or pan dry again. Put in remainder of oil. Turn heat
to medium. Add cooked noodles and stir constantly to heat
through and to coat the noodles with oil for a couple minutes.
Add your choice of meat and reserved vegetables; mix
thoroughly. Add reserved soy sauce mixture and stir until
noodles become one even color. Serve.

Kung Pao Chicken

2 tablespoons oyster sauce
1 teaspoon cornstarch
3/4 pound boneless, skinless chicken
Sauce:
1/4 cup Chinese black vinegar or balsamic vinegar
1/4 cup chicken broth
3 tablespoons Chinese rice wine or dry sherry
2 tablespoons hoisin sauce
1 tablespoon soy sauce
2 teaspoons sesame oil
2 teaspoons chili garlic sauce
2 teaspoons sugar
2 1/2 tablespoons cooking oil
8 small dried red chilies
4 teaspoons minced garlic
2 stalks celery, diced
1/2 red bell pepper, cut into 1−inch squares
1 can (8 oz.) sliced bamboo shoots, drained
2 teaspoons cornstarch dissolved in 1 tablespoon water
1/3 cup roasted peanuts
1. Combine marinade ingredients in a bowl. Cut chicken into 1−inch pieces.
Place chicken in marinade and stir to coat. Let stand for 10 minutes.
2. Combine sauce ingredients in a bowl.
3. Place a wok over high heat until hot. Add 2 tablespoons oil, swirling to
coat sides. Add chilies and cook, stirring, until fragrant, about 10
seconds. Add chicken and stir−fry for 2 minutes. Remove chicken and
chilies from wok.
4. Add remaining 1/2 tablespoon oil to wok, swirling to coat sides. Add garlic
and cook, stirring, until fragrant, about 10 seconds. Add celery, bell
pepper, and bamboo shoots; stir−fry for 1 1/2 minutes.
5. Return chicken and chilies to wok; stir−fry for 1 minute. Add sauce and
bring to a boil. Add cornstarch solution and cook, stirring, until sauce
boils and thickens. Add peanuts and stir to coat.

Hoisin Beef & Scallion Rolls

1 whole flank steak
1/2 cup soy sauce
3 cloves garlic
1/2 cup ginger −−chopped, fresh
dash black pepper
1/2 cup hoisin sauce
1 bunch scallions
In a shallow dish, mix together the soy sauce, oil, garlic, ginger, and
some pepper. Add the beef and marinate overnight in the refrigerator,
turning once. Heat the broiler. Pat the marinated meat dry and broil
the steak, about 4 inches from the heat, until rare, 5 to 6 minutes
per side. Cool completely and then slice very think on the bias, across
the grain of the meat. Trim the slices to form approximately 2 x 4 inch
strips. Brush a thin layer of hoisin sauce on each strip of beef. Lay
a small bundle of scallion julienne at one end and roll up securely.
Arrange on trays, seam side down, cover tightly with plastic wrap
(make sure the plastic is in close contact with the beef),
and refrigerate until time to serve.

Shrimp with Snow Peas

2/3 lb. tiger prawns
Marinade for shrimp:
1 1/2 tsp. sherry
1/2 tsp. salt
1/2 tsp. grated ginger
1 1/2 tsp. cornstarch
1 tsp. water
Seasoning:
1 Tb. chicken broth
3 Tb. water
1/2 tsp. cornstarch
3 Tb. oyster sauce (very important)
1 Tb. hoisin sauce
also needed:
1/2 cup vegetable oil
1 clove garlic, pressed or minced
1/4 tsp. salt
1/2 lb. snow peas
Shell and devein prawns. Rinse and pat dry with a paper towel. Combine
marinade in medium bowl. Add prawns and mix well. Let stand 30 mins.
Heat wok over medium heat, add oil, and stir fry garlic for 15 secs. Add
prawns and stir fry until pink. Remove from wok, and place on plate.
Add salt and snow peas to oil in wok. Stir fry 30 secs. Add seasoning
sauce and stir slightly until think and bubbly. Add cooked prawns. Stir
to coat everything with sauce. Serve hot with cooked rice.

Foo Yung

6 eggs, beaten well
1 cup shredded cooked meat (roast pork, shrimp, almost any!)
2 cups fresh bean sprouts (or 1 can)
2 scallions, chopped, including the green ends
1 medium onion, shredded
1 teaspoon sugar
1/8 teaspoon ground pepper
1 teaspoon MSG (optional)
2 tablespoons soy sauce
1/2 cup chicken stock or water
Vegetable oil for frying
Make gravy if desired (recipe follows). Preheat oven to 200F. Line
a platter with several thicknesses of paper towel. Mix all ingredients
except the vegetable oil together in a mixing bowl.
Heat a frying pan hot and dry. Put in vegetable oil to a depth of
about 1/2 inch. Keep oil at this level by adding more, as some is
absorbed in cooking. Bring oil temperature to medium. Stir up the
omelet mixture each time before you take a scoopful of it out, in
order to have the proper ratio of liquid and solid ingredients in each.
With a ladle or soup scoop, take a scoop of the egg mixture and gently
put into the frying pan. When the first omelet has stiffened, gently
move it over to make room for the next. The number of omelets you
can make at once depends on the size of your frying pan. When one
side of the omelet has turned golden brown, turn over gently with
pancake turner to fry the other side. When done, transfer from
frying pan onto paper−lined platter. Keep warm in oven until all
the omelets can be served together. Serve with or without gravy.
Gravy:
1 1/2 cups chicken stock
1 tablespoon cornstarch
2 tablespoons soy sauce
1 teaspoon MSG (optional)
1/8 teaspoon ground pepper
Pinch of salt
Mix all the ingredients together in a saucepan. Bring to a boil
slowly with frequent stirring. When gravy has thickened, turn heat
to very low to keep it warm until ready to use.

Egg Rolls

1 lb. chinese cabbage (Napa)
2 stalks celery
1/2 lb. cooked shrimp
1/2 lb. cooked pork or chicken livers
10 water chestnuts
1/3 cup bamboo shoots
1 tsp. salt
1 tsp. sugar
Liberal dash pepper
1/2 tsp. light soy sauce
1/4 tsp. sesame oil
1 beaten egg
10 egg roll skins
3 cups oil
PREPARATION: Boil cabbage and celery until very tender. Drain and squeeze
out excess water. Shred very fine and set aside to
drain further. Parboil shrimp and fry or bake pork. Mince both. Shred
water chestnuts and bamboo shoots. Mix all ingredients but egg together.
Beat egg. Wrap filling in egg roll skins and seal with egg.
COOKING: Heat oil in wok or deep fat fryer to 375 degrees and drop in egg
rolls. When skin turns light golden brown, remove from oil and drain. (At
this point restaurants refrigerate them and finish the cooking process as
needed.) When cool, drop again into hot oil and fry until golden brown.
Makes 10.
The two−stage deep frying method is actually a professional Chinese chefs'
secret. It assures that the inside will be moist and not overcooked (as
anything overcooked becomes dry) and the outside will be crisp.

Hot and Sour Soup

2 1/2 quarts chicken stock
1 block (16 oz.) of tofu, cut into 1 1/2 inch long strips
5 shitake mushrooms, cut into thin slices
1/2 cup soy sauce
1/2 tsp. white pepper
1/2 cup white vinegar
1 1/2 cups bamboo shoot strips
2 tablespoons cornstarch dissolved in 4 tablespoons water
3 eggs. beaten
1/2 tsp. sesame oil
Combine first seven ingredients in a pot and bring to a boil.
Drizzle the cornstarch mixture into the soup, stirring to thicken.
Then drizzle beaten eggs into soup, stirring. Top with sesame oil.

Fried Rice

2 eggs
1 teaspoon MSG (optional)
1/8 teaspoon groung white pepper
1/4 cup soy sauce
4 cups cooked rice
4 scallions, chopped, including green ends
2 cups diced cooked pork, ham, chicken, shrimp, or any meat
1 slice ginger, minced
1 clove garlic, minced
1/4 cup sliced mushrooms (optional)
1/4 cup vegetable oil
Put first four ingredients in a mixing bowl and stir slightly;
the eggs should not be well beaten.
Heat wok or pan hot and dry. Add the oil. Brown the garlic and
ginger slightly, then add the rice. Cook for 2−3 minutes, stirring
to break up lumps and coat with oil. Add the rest of the ingredients
except the egg mixture. Fry and stir constantly until thoroughly
mixed. Add the egg mixture while stirring the rice so it will cover
as much of the ingredients in the pan as

Barbecued Spareribs

2 banks of spareribs, uncut, about 2 pounds each
3 cloves garlic, minced
1/2 cup ketchup
1/2 cup sweet bean sauce (hoi sin deung) or hoi sin sauce
1/2 cup soy sauce
1/4 cup sherry
Trim off excess fat from the thick edges of spareribs. Place ribs
in a shallow pan or platter. Mix remaining ingredients for a
marinade and spread over both sides of the spareribs. Let stand
for at least two hours.
Place one oven rack at the top of the oven and one at the bottom.
Preheat to 375F. Hook each bank of spareribs with 3 or 4 S−hooks
across its width, on the thick edges, and suspend under top rack.
Place a large pan with 1/2" water on bottom rack. This pan will
catch the drippings and keep the meat from drying out. Cook
spareribs for about 45 minutes.

Hunan Beef

2 cups broccoli florets
2 tablespoons cooking oil
2 teaspoons minced garlic
4 small dried red chilies
1 teaspoon cornstarch dissolved in 2 teaspoons water
Marinade:
2 tablespoons soy sauce
2 teaspoons cornstarch
1 tablespoon Chinese rice wine or dry sherry
3/4 pound flank steak, thinly sliced across the grain
Sauce:
3 tablespoons Chinese black vinegar or balsamic vinegar
1 tablespoon soy sauce
1 tablespoon Chinese rice wine or dry sherry
2 teaspoons sugar
2 teaspoons chili garlic sauce
1 teaspoon sesame oil
1. Combine marinade ingredients in a bowl. Add beef and stir to coat. Let
stand for 10 minutes.
2. Combine sauce ingredients in a bowl.
3. Place broccoli in a large pot with 1 inch of boiling water. Boil until
tender−crisp, 2 to 3 minutes; drain.
4. Place a wok over high heat until hot. Add oil, swirling to coat sides. Add
garlic and chilies and cook, stirring, until fragrant, about 10 seconds. Add
beef and stir−fry until no longer pink, 1 1/2 to 2 minutes.
5. Add broccoli and sauce to wok; bring to a boil. Add cornstarch solution
and cook, stirring, until sauce boils and thickens.

Porkettes

1 pound ground fully cooked low−fat ham
1 egg
1/4 cup sweet pickle relish
1 teaspoon prepared mustard
2 cups mashed cooked sweet potatoes
1 teaspoon grated orange peel
1/8 teaspoon pepper
8 turkey bacon strips, halved lengthwise
1 can (20 ounces) pineapple slices, drained and
halved horizontally
In a bowl, combine the ham, egg, relish and mustard. Shape
into eight patties the same diameter as the pineapple rings.
Combine the sweet potatoes, orange peel and pepper. Shape into
eight patties the same diameter as pineapple rings. On a
15−in. x 10−in. x 1−in. baking sheet coated with nonstick
cooking spray, assemble in the following order: Cross 2 strips
of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty
and 1 pineapple slice. Fold bacon ends up and over top; secure
with a toothpick. Bake at 350F for 50−55 minutes or until bacon
is crisp. Remove toothpicks; serve immediately.

Porkettes

1 pound ground fully cooked low−fat ham
1 egg
1/4 cup sweet pickle relish
1 teaspoon prepared mustard
2 cups mashed cooked sweet potatoes
1 teaspoon grated orange peel
1/8 teaspoon pepper
8 turkey bacon strips, halved lengthwise
1 can (20 ounces) pineapple slices, drained and
halved horizontally
In a bowl, combine the ham, egg, relish and mustard. Shape
into eight patties the same diameter as the pineapple rings.
Combine the sweet potatoes, orange peel and pepper. Shape into
eight patties the same diameter as pineapple rings. On a
15−in. x 10−in. x 1−in. baking sheet coated with nonstick
cooking spray, assemble in the following order: Cross 2 strips
of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty
and 1 pineapple slice. Fold bacon ends up and over top; secure
with a toothpick. Bake at 350F for 50−55 minutes or until bacon
is crisp. Remove toothpicks; serve immediately.

General Tsao's Chicken

Sauce:
1/2 cup cornstarch
1/4 cup water
1+1/2 tsp minced garlic
1+1/2 tsp minced ginger root
3/4 cup sugar
1/2 cup soy sauce
1/4 cup white vinegar
1/4 cup cooking wine
1+1/2 cup hot chicken broth
1 tsp monosodium glutamate (optional)
Meat:
3 lbs deboned dark chicken meat, cut into large chunks
1/4 cup soy sauce
1 tsp white pepper
1 egg
1 cup cornstarch
Vegetable oil for deep−frying
2 cups sliced green onions
16 small dried hot peppers
Mix 1/2 cup cornstarch with water. Add garlic, ginger, sugar, 1/2 cup
soy sauce, vinegar, wine, chicken broth and MSG (if desired). Stir until
sugar dissolves. Refrigerate until needed.
In separate bowl, mix chicken, 1/4 cup soy sauce and white pepper.
Stir in egg. Add 1 cup cornstarch and mix until chicken pieces are
coated evenly. Add cup of vegetable oil to help separate chicken pieces.
Divide chicken into small quantities and deep−fry at 350 degrees until
crispy. Drain on paper towels.
Place a small amount of oil in wok and heat until wok is hot. Add onions
and peppers and stir−fry briefly. Stir sauce and add to wok.
Place chicken in sauce and cook until sauce thickens.

Moo Goo Gai Pan

4 chicken breast halves, skinned, boned and sliced
salt and pepper
4 cloves garlic, minced
2 cups water
1 tb cornstarch
5 tb corn oil
8 oz. fresh mushrooms, sliced
4 lb. bok choy or Chinese white cabbage, chopped
2 tb sugar
4 tb soy sauce
6 scallions, chopped
1. In a bowl, toss chicken with the salt and pepper, garlic and cornstarch
mixture. Set aside.
2. Heat 3 tablespoons of corn oil in a wok and stir in mushrooms, bok
choy/cabbage and sugar for 2 minutes. Cover and cook for 5 minutes.
Remove from wok.
3. Heat remaining corn oil in wok. Stir−fry chicken for 2 minutes over high
heat. Add soy sauce and mix well. Cover and cook for about 6 minutes,
or until the chicken is thoroughly cooked.
4. Mix in the cooked vegetables and scallions. Stir fry together for about 1
minute. Serve hot with rice.

Shrimp Toast

12 fresh uncooked large shrimp
1 egg
2 1/2 tablespoons cornstarch
1/4 teaspoon salt
Pinch pepper
3 slices sandwich bread
1 hard−cooked egg yolk
1 slice cooked ham (about 1 ounce)
1 green onion
2 cups vegetable oil
1. Remove shells from shrimp, leaving tails intact. Remove back veins
from shrimp. Cut down back of shrimp with sharp knife. Gently press
shrimp with fingers to flatten.
2. Beat 1 egg, cornstarch, salt and pepper in a small bowl until blended.
Add shrimp to egg mixture and toss until shrimp are completely coated.
3. Remove crusts from bread. Cut each slice into quarter. Place one
shrimp, cut side down, on each bread piece. Gently press shrimp to
adhere to bread. Brush or rub small amount of egg mixture over each
shrimp.
4. Cut egg yolk and ham into 1/2 inch pieces. Finely chop onion.
Place one piece each of egg yolk and ham and a scant 1/4 teaspoon
chopped onion on each shrimp.
5. Heat oil in wok over medium−high heat until it reaches 375F.
Fry 3 or 4 shrimp−bread pieces at a time in the hot oil until golden,
1 to 2 minutes on each side. Drain on absorbent paper.
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Cashew Chicken

3 Chicken breasts, boned and skinned
1/2 lb. Chinese pea pods
1/2 lb. Mushrooms
4 Green onions
2 cups Bamboo shoots, drained
1 cup Chicken broth
1/4 cup Soy sauce
2 tb Corn starch
1/2 ts Sugar
1/2 ts Salt
4 tb Salad oil
1 pack Cashew nuts (about 4−oz)
Slice breasts horizontally into very thin slices and cut into inch squares.
Place on tray. Prepare vegetables, removing ends and strings from pea pods,
slicing mushrooms, green part of onions, and the bamboo shoots. Add to tray.
Mix soy sauce, cornstarch, sugar, and salt. Heat 1 tbls of oil in skillet
over moderate heat, add all the nuts, and cook 1 min shaking the pan,
toasting the nuts lightly. Remove and reserve. Pour remaining oil in pan, fry
chicken quickly, turning often until it looks opaque. Lower heat to low. Add
pea pods, mushrooms, and broth. Cover and cook slowly for 2 mins. Remove
cover, add soy sauce mixture, bamboo shoots, and cook until thickened,
stirring constantly. Simmer uncovered a bit more and add green onions and
nuts and serve immediately.