Lowcarb

Low Carb Cooking
Appetizers
Bacon Cheesecake Bites
4 teaspoons butter
1 pound cream cheese
2 eggs
1 pound bacon
Preheat oven to 325�. Melt butter in 9inch glass baking dish. Beat together cream
cheese and eggs. Pour into baking dish. Bake at 325� for 20 minutes, until puffy
and brown. Chill thoroughly. Cut into 1-inch squares. Cut bacon in thirds, making
6 small strips out of each strip of bacon. Fry until bacon is somewhat limp. You
want to be able to bend it, but you don't want it too limp. Wrap the perimeter of
each Cheesecake Bite in a bacon strip. Arrange on a cookie sheet. Broil 1-2
minutes until bacon is crisp. Serve hot.
Nutrition Information-grams per serving

Servings: 64 appetizer bites
(note: your guests will probably eat 4-5 each, depending on the total amount of
food you
are serving.)
Calories 70
Protein 2.9
Carbohydrate 0.3
Fat 6.4
Beefy Bites
3 pounds beef stew meat, cut into smaller chunks

1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
1 tablespoon fresh parsley
Heat oven to 425�. Combine beef, salt, ground black pepper, and cayenne
pepper in ovenproof dish. Bake for about 1/2 hour. Should not be overcooked.
Crumble parsley over stew meat, stir, and serve with toothpicks.

Servings: 8
Calories 236
Protein 37.6
Carbohydrate 0.2
Fat 8.4
Broccoli Appetizers
12 broccoli spears
2 tablespoons lemon juice
1 tablespoon vegetable oil
1 scallion
2 celery stalks
3 ounces prosciutto
12 Belgian endive leaves
Steam broccoli until crisp-tender. Drain thoroughly. Set aside to cool. Combine
lemon juice, oil, and scallion in blender. Process until nearly smooth. Set Aside.
Cut each celery stalk in half lengthwise. Cut each half in three long strips. Place
dressing, broccoli, and celery sticks in a large resealable bag. Turn bag to cover
vegetables with dressing. Refrigerate 30 minutes to marinate. Cut prosciutto into
12 strips, about 1/2 inch wide. Wrap a strip of prosciutto around a broccoli stalk
and celery stick, shaking off excess dressing. Place each wrapped broccoli-
celery duo on an endive leaf. Serve immediately.

Servings: 12 appetizer-sized servings
Calories 73
Protein 6.9
Carbohydrate 9.4
Fat 2.3
Broiled Portobello Mushrooms
3 large fresh portobello mushrooms

2 tablespoons olive oil
3 cloves garlic, grated
1/4 teaspoon salt
1 teaspoon chopped parsley
Remove stems from mushrooms, and clean mushroom caps. Slice each cap into
4 to 5 pieces. Oil a broiling pan with some of the olive oil. Arrange mushroom
caps on oiled broiling pan. Drizzle with remaining olive oil, and sprinkle with
grated garlic, the salt, and the pepper
Broil 4 to 5 inches from heat for about 5 minutes. Turn broiler pan a quarter turn
if
possible, and broil an additional 3-5 minutes, until tender. Broiling time varies
with thickness of mushroom caps, size of slices, and temperature of broiler.
Transfer to serving platter and sprinkle with parsley.

Servings: 6
Calories 62
Protein 1.8
Carbohydrate 4.3
Fat 4.9
Buttery Cheesecake Bites

4 teaspoons butter
1 pound cream cheese
2 eggs
Preheat oven to 325�. Melt butter in 9-inch glass baking dish. Beat together
cream cheese and eggs. Pour into baking dish. Bake at 325� for 20 minutes, until
puffy and brown. Chill thoroughly. Cut into 3/4 inch squares and set out as an
appetizer with toothpicks.

Servings: 100 appetizer bites
(note: your guests will probably eat 6-8 each, depending on the total amount of
food you
are serving.)
Calories 18.7
Protein 0.5
Carbohydrate 0.1
Fat 1.8
Cheese Souffle Squares
5 eggs, separated and

5 egg whites
*Or use 8 whole eggs, separated
1 tablespoon butter
1/2 teaspoon salt
2 ounces cheddar cheese, grated finely
Heat oven to 400�. Beat egg whites until soft peaks form. Do not over beat, or
your souffle will be dry. In another bowl, beat egg yolks. Continue beating at high
speed. Meanwhile, melt butter in a 9-inch square glass baking pan. Beat salt and
pepper into egg yolks. With a fork, stir half of the cheese into egg yolks. Then
fold in the whites. Remove the hot pan from oven and spread the butter around
with the back of a spoon. Pour souffle mixture into the pan. Sprinkle the souffle
with the other half of the cheese. Return the pan to oven. Bake 15 - 20 minutes,
until nicely browned. Cut into squares. Serve immediately.

(using 5 eggs and 5 egg whites)
Calories 197
Protein 15.8
Carbohydrate 1.5
Fat 13.8
Cheese Spread
8 ounces cheddar cheese, grated finely

8 ounces cream cheese
� teaspoon curry powder
Soften cheeses and cream together with the back of a spoon. Add curry powder
and mix well. Pack into molds or crock.
Servings: 16
Calories 107
Protein 4.6
Carbohydrate 0.6
Fat 9.7
Cucumber Canapes
2 cucumbers
4 hard boiled eggs
1/4 cup mayonnaise
1 teaspoon finely chopped fresh parsley
Score cucumbers lengthwise with fork. Slice into 1/4-inch rounds. Set aside.
Chop eggs finely. Stir in mayonnaise, pepper, and parsley. Spoon onto reserved
cucumbers.

Servings: 4 side dish
Calories 196
Protein 7.5
Carbohydrate 5.2
Fat 16.4
Cucumber Fan
Whole cucumbers, peeled or unpeeled
Slice cucumber in half lengthwise. Cut grooves in the skin with a citrus zester.
Cut four thin slices at a 45-degree angle, but make sure to leave them held
together in one corner. Arrange on the plate to make an ornamental fan.

(assumes 1/8 cucumber per serving)
Calories 5
Protein 0.3
Carbohydrate 1.0
Fat 0.1
Cucumber Lily
cucumbers, unpeeled
thin celery sticks
Slice unpeeled cucumber thinly. Gently fold one cucumber slice around the base
of the celery stick. Fold a second slice around the stick from the other side.
These form the lily petals, with the celery stamen in the center. Fasten with a
pick, being careful to watch all four lapped edges of the cucumber as well as
piercing the celery stick.
Wrap flowers lightly in a moistened paper towel and refrigerate until ready to use
as a garnish.

(assumes 1/8 cucumber and 1/8 celery stalk per serving)
Calories 6
Protein 0.3
Carbohydrate 1.2
Fat 0.1
Devilled Pork Spread
3 pound boneless pork shoulder roast

1 cup water
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon fresh marjoram
1 tablespoon chopped fresh parsley
1 bay leaf
1 clove garlic
1/2 teaspoon dry mustard
Put all ingredients in Dutch oven over high heat. Bring to a boil. Turn down heat,
cover, and cook until meat is very tender. Stir once in awhile. When meat falls
apart, uncover the pan and continue cooking until the liquid is evaporated.
Remove bay leaf and discard. Pull the meat apart with two forks. Stir in dry
mustard. If desired, process in a food processor, though this step is not
necessary. Pack into a 2-cup container with a tight-fitting lid. Cover and
refrigerate.
Serve as a dip with celery sticks.

(unskimmed, without celery sticks)
Calories 304
Protein 22.1
Carbohydrate 0.6
Fat 23.0
Olive Stuffed Celery
1 bunch celery
� cup green olives without pimiento
2 tablespoons sour cream
1 tablespoon mayonnaise
Separate celery into stalks; trim tops and ends. Discard tops. Reserve tops for
another use. Wash and celery stalks. Chill in ice water for 1 hour. Drain and dry
celery. Chop olives. Stir together olives, cream cheese, sour cream, and
mayonnaise. Stuff celery with filling. Cut into 3-inch lengths.

Servings: 8
Calories 129
Protein 2.4
Carbohydrate 1.7
Fat 12.9
Radish Roses
Fresh red radishes

Ice water
Trim tops and bottoms from radishes. Wash thoroughly, Cut radishes along the
edges about two-thirds of the way through to resemble the petals of a rose. Chill
in ice water in refrigerator several hours until radish petals open.

Servings: 1 radish per serving
Calories 0.8
Protein 0
Carbohydrate 0.2
Fat 0
Spiced Okra
� pound fresh okra

1 teaspoon cayenne pepper
1 teaspoon ground coriander
� teaspoon ground turmeric
� teaspoon cumin
1 teaspoon salt
Oil for deep frying
Wash okra. Remove the top but not far enough down to expose the seeds.
Remove ends. Make a small slit down the side of each piece of okra. Stir
together cayenne, coriander, turmeric, cumin, and salt. Stuff each piece of okra
with some of the spice mixture. Tie closed with kitchen string. Heat oil in deep
fryer or electric frying pan to 375�. Fry a few at a time until crisp. Remove from
oil
with slotted spoon. Drain on paper towels. Cool. Remove string. Serve as an
accompaniment with meats.

Servings: 4
Calories 55
Protein 1.3
Carbohydrate 4.9
Fat 3.6
Meat and Poultry
Arabian Meatballs
2 pounds extra lean ground beef

1/2 cup finely chopped scallions
� teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cayenne pepper
Combine beef, scallions, cumin, coriander, cinnamon, ground black pepper, and
ground cayenne pepper. Shape into 24 meatballs. Arrange in baking dish. Bake
at 350� 20 minutes, until done all the way through. Serve with sour cream if
desired.

Servings: 8
Calories 269
Protein 21.4
Carbohydrate 0.7
Fat 19.4
Beef Stroganoff
1 tablespoon olive oil

1/2 small onion
1 pound mushrooms
1/2 cup sour cream
2 pounds beef steak, very cold
2 tablespoons chopped fresh parsley
Heat olive oil in skillet. Dice onion and slice mushrooms, and saut� until nearly
soft. Transfer to small bowl. Stir sour cream into mushroom mixture. Slice beef
thinly. Saut� in same skillet until just pink. Stir mushroom mixture into steak.
Transfer to serving dish and garnish with parsley.

Servings: 6
Calories 293
Protein 35.8
Carbohydrate 5.1
Fat 14.0
Beef Tenderloin
1/4 cup white vinegar

1 teaspoon salt
1 teaspoon dry mustard
4 pound beef tenderloin roast
1 teaspoon cracked pepper
4 slices bacon
Combine vinegar, salt, ground black pepper, and dry mustard in a small bowl.
Wipe roast and place in roasting pan. Pour vinegar mixture over meat. Rub meat
with cracked pepper and lay bacon slices over top. Bake at 425� oven for 10 to
12 minutes per pound, depending on desired doneness. Baste twice with
marinade while meat is cooking.
Servings: 12
Calories 443
Protein 27.6
Carbohydrate 0.5
Fat 35.9
Beef with Bamboo Shoots
� pound bamboo shoots

2 tablespoons vegetable oil
2 tablespoons sesame oil
12 ounces sirloin or beef filet, thinly sliced
� pound mushrooms, sliced
2 scallions, chopped
Remove husks from bamboo shoots. Wash thoroughly. Slice thinly. Set aside.
Heat oils in work or skillet until hot but not smoking. Fry beef slices about 1
minute. Remove beef and drain on paper towels. Pour off oil. Stir-fry mushrooms,
garlic, and bamboo shoots in same pan until bamboo is tender. Return beef to
pan. Add scallions. Stir-fry until hot.

Servings: 4
Calories 271
Protein 21
Carbohydrate 6.8
Fat 18.3
Blues Chicken
2 chicken breasts, split, with skin (4 pieces)

2 tablespoons butter, softened
2 teaspoon olive oil
1/2 cup bleu cheese, crumbled
4 teaspoons white vinegar
Combine butter, oil, cheese, and ground black pepper. Loosen skin on each
breast, being careful not to tear it. Divide cheese mixture among breasts, pushing
it gently under the skin, working it carefully to distribute it fairly evenly.
Grill 5
minutes per side in a covered grill. Turn chicken and grill 5 minutes per side
again until chicken is thoroughly cooked. There should be no pink in the center.
Transfer to serving platter. Sprinkle chicken with vinegar. Serve immediately.

Servings: 4
Calories 371
Protein 33.3
Carbohydrate 0.8
Fat 25.4
Breakfast Patties
3 pounds ground pork

1/3 cup chopped fresh parsley
2 teaspoons salt
2 teaspoons dried sage
2 tablespoons water
Combine pork, parsley, salt, sage, pepper, and water. Shape into 24 patties.
Cover and refrigerate to blend flavors. Fry patties in batches, until brown and
thoroughly cooked, turning occasionally, about 25 minutes.

Servings: 12
Calories 340
Protein 29.3
Carbohydrate 0.5
Fat 23.6
Broiled Chicken
1 3-pound frying chicken, quartered

1/2 teaspoon crushed dried rosemary leaves
1 teaspoon salt
2 tablespoons butter
1 tablespoon lemon juice
Rub chicken with rosemary, salt, and pepper. Arrange chicken, skin-side down,
on broiling pan. Dot with butter. Sprinkle with lemon juice. Broil chicken 25
minutes, about 8 inches from heat source. Baste every 5 minutes with pan
drippings. Turn chicken and broil an additional 15 to 20 minutes, until done,
basting every 5 minutes with pan drippings.

Servings: 4
Calories 552
Protein 43.2
Carbohydrate 0.8
Fat 40.6
Burgers Cordon Bleu

4 1-ounce slices Swiss Cheese
Divide meat into 16 equal parts. Shape each into a very thin patty. Lay half a
slice of Swiss cheese on one patty. Press a second patty over the top, sealing
the cheese inside.
Grill 3 to 4 minutes per side, for rare.

Servings: 8
Calories 319
Protein 25.3
Carbohydrate 0.5
Fat 23.3
Cauliflower Stuffed Meatloaf
1 head cauliflower
1 pound ground pork
2 pounds ground beef
2 eggs
1/2 pound mushrooms, finely chopped
1 teaspoon salt
1/4 cup water
2 tablespoons fresh parsley
Wash cauliflower; trim leaves. Cut into florets. Steam cauliflower 3 minutes.
Drain. Mix together pork, beef, eggs, mushrooms, salt, and pepper, and 1/4 cup
water. Press 2/3 of the meat mixture in bottom and up sides of 2-quart casserole
dish. Fill with cauliflower. Make a patty out of remaining meat mixture, wide
enough to just fit casserole. Place patty on top of cauliflower and push edges
together to seal.
Bake at 350� for 1 hour, until meatloaf is cooked through. Turn the loaf out onto
serving platter. Sprinkle with fresh parsley.

Servings: 8
Calories 466
Protein 38.4
Carbohydrate 2.6
Fat 32.6
Chicken Rollems
8 boneless, skinless chicken breast halves

16 fresh young asparagus spears
8 ounces shredded mozzarella cheese
1 cup sliced fresh mushrooms
1/2 teaspoon salt
1 egg, beaten
1/2 cup fresh grated Parmesan cheese
2 teaspoons olive oil
Pound chicken breast halves until �-inch thick. Set aside. Snap ends off
asparagus. Steam 1 minute. Drain well. Arrange on each chicken breast half: 2
asparagus spears, 1 ounce mozzarella, and 2 tablespoons mushrooms. Sprinkle
with salt and pepper. Roll up chicken and secure with toothpicks. Dip chicken in
beaten egg. Roll in Parmesan.
Oil baking dish with the olive oil. Arrange chicken rolls in baking dish. Top with
any remaining Parmesan. Bake at 350� for 18-20 minutes until chicken is cooked
through. Remove toothpicks. Transfer to serving platter.

Serves: 8
Calories 239
Protein 29.9
Carbohydrate 2.2
Fat 11.8
Chicken Schnitzel
1 1/2 pounds boneless, skinless chicken breasts

4 slices bacon
1 tablespoon finely chopped onion
1 teaspoon paprika
1 cup sour cream
Pound the chicken breasts until thin. Cut each breast half in two pieces. Fry
bacon until crisp. Add the chicken breasts, and brown in bacon fat. Add onions.
Drain fat. Cover pan and continue cooking for 20 minutes. In a small bowl, stir
sour cream and paprika. Pour sour cream over chicken breasts and heat
through.

Servings: 6
Calories 237
Protein 28.8
Carbohydrate 1.9
Fat 12.0
Chicken Stuffers
24 toothpicks
1/2 teaspoon salt
4 boneless, skinless chicken breasts
1/4 cup fresh grated Parmesan cheese
In a small bowl, cover toothpicks with cold water. Set aside to soak. In large flat
baking dish, combine lemon juice, oil, salt, and pepper. Separate chicken breast
halves. Pound chicken flat. Arrange chicken in baking dish, turning to marinate
both sides. Cover. Refrigerate 30 minutes. Heat grill. Mix together remaining
ingredients in small bowl. Divide parsley mixture among chicken breast pieces,
but do not spread right to edge. Leave about 1/4 inch around three sides without
filling. Roll up chicken starting from filled edge, jellyroll style. Secure with 3
toothpicks per roll. Grill chicken over low heat about 8 minutes per side until
chicken is done in center. There should be no pink. Remove toothpicks. Serve
whole or sliced.

Servings: 8
Calories 129
Protein 20.7
Carbohydrate 1.9
Fat 3.9
Crock Pot Chicken
8 boneless, skinless, chicken breast halves

1 teaspoon salt
1/2 teaspoon paprika
1 pound mushrooms, sliced
1 cup sour cream
Mix together salt, black pepper, cayenne pepper, and paprika. Rub over chicken.
Arrange half the chicken in crock pot. Top with sliced mushrooms, and the
remaining chicken. Sprinkle any remaining rub over chicken. Cover and cook on
low 5 to 6 hours until chicken is tender. (Takes about half the time on high.)
Remove chicken to platter. Stir sour cream into sauce. Pour some of the sauce
over the chicken. Garnish with parsley. Serve remaining sauce in gravy boat.
Serve chicken over steamed angel hair cabbage, if desired.

(without angel hair cabbage)
Servings: 8
Calories 179
Protein 22.7
Carbohydrate 4.4
Fat 7.8
Crock Pot Roast Au Jus
1 3-pound boneless beef chuck roast

1 cup sliced celery
1 bay leaf
1 tablespoon vinegar
1 teaspoon salt
1 teaspoon sage
1/4 cup water
Trim excess fat from meat. Place roast in crock pot, cutting to fit if necessary.
Sprinkle celery around roast. Tuck bay leaf next to roast. Sprinkle roast with
vinegar, salt, sage, and pepper. Pour 1/4 cup water over all. Cover and cook 4
1/2 to 5 hours on high, or 9 to 10 hours on low, until meat is very tender.
Transfer meat to serving platter. Add salt and pepper to meat juices in crock pot
if necessary. Discard bay leaf. Serve juices in gravy boat.

Servings: 8
Calories 358
Protein 27
Carbohydrate 0.9
Fat 26.6
Diamondback Steaks
4 8-ounce boneless strip steaks

1 teaspoon white vinegar
2 tablespoons fresh rosemary leaves
1 teaspoon salt
With sharp knife, make 1/8-inch deep cuts about an inch apart diagonally across
each side of the steaks. Then make 1/8-inch deep cuts about an inch apart
across the first cuts, to form diamonds. Combine all ingredients except steaks in
a small bowl. Rub both sides of steaks with the garlic mixture. Refrigerate rubbed
steaks while grill is heating. Grill steaks about 5 minutes on each side for
medium, depending on the thickness of the meat.

Servings: 4
Calories 506
Protein 41.6
Carbohydrate 1.7
Fat 36.0
Dinner Sausage Patties
2 pounds ground pork

1 tablespoon salt
1 teaspoon dried sage
2 tablespoons water
Combine pork, parsley, salt, sage, pepper, and water. Shape into patties. Cook
patties over medium low heat until brown and thoroughly cooked, turning
occasionally, about 25 minutes.

Servings: 8
Calories 340
Protein 29.3
Carbohydrate 0.5
Fat 23.6
Grilled Chicken Wraps

4 boneless, skinless chicken breast halves, rinsed, patted dry, and pounded thin
2 tablespoons fresh lemon juice
2 teaspoons oregano
vegetable cooking spray
4 thin slices peeled onion
1 green pepper, seeded and quartered
4 large lettuce leaves
1/4 cup chopped fresh mint
Heat grill. Brush chicken breasts on both sides with lemon juice. Sprinkle with
oregano. Remove grill top and lightly coat with cooking spray. Return to grill.
Arrange chicken breasts and onion slices on grill. Cook, turning once, 5 to 6
minutes per side, until chicken juices run clear when prodded with a tip of a sharp
knife.
Onion slices and pepper quarters should take about 2 to 3 minutes per side.
Transfer onions and peppers to a carving board and cut into strips. When
chicken is done; transfer to carving board and cut into 1/2-inch strips. Keep
warm.
Divide the chicken, pepper, and onion strips on the center of each lettuce leaf,
sprinkle with mint, and roll up. Secure with toothpicks if necessary.

Servings: 4
Calories 116
Protein 21.2
Carbohydrate 3.6
Fat 1.7
Indian Broiled Chicken

1 tablespoon grated ginger root
2 large cloves garlic, grated
1 tablespoon paprika
1 teaspoon coriander
1 teaspoon cumin
1 tablespoon water
2 pounds boneless, skinless chicken breasts
In a small bowl, combine all ingredients except chicken. Place the chicken pieces
in a flat dish and cover evenly with garlic marinade. Refrigerate the chicken for
at
least 6 hours, up to one day. Preheat the oven broiler. Spray a broiler rack with
nonstick cooking spray. Place coated chicken pieces on the broiler rack, broiling
10 to 15 minutes per side until juices run clear when pierced with a fork.

Servings: 8
Calories 150
Protein 26.6
Carbohydrate 1.2
Fat 3.8
Italian Steamed Chicken
3 pounds boneless, skinless chicken breasts

2 cloves minced garlic
1 teaspoon oregano
1 teaspoon basil
2 teaspoons white vinegar
Pound chicken breasts to �-inch thickness. Arrange chicken in microwave

casserole dish. Mix garlic, oregano, basil, and vinegar. Pour over chicken and
cover. Microwave at 70% power for 16 to 18 minutes, until tender.

Servings: 8
Calories 197
Protein 39.6
Carbohydrate 0.6
Fat 2.9
Kapow! Chicken
8 skinless boneless chicken breast halves

1 teaspoon salt
Combine all ingredients except chicken in a large resealable plastic bag. Squish
the bag to mix the marinade thoroughly. Pound chicken pieces until thin. Place
chicken in the resealable plastic bag, turning to coat all the chicken pieces.
Refrigerate 3 hours up to overnight. Heat grill. Grill chicken 5 minutes per side,
until juices run clear when chicken is cut. There should be no pink remaining.
Discard marinade.

Servings: 8
Calories 118
Protein 20.5
Carbohydrate 0.8
Fat 3.2
Lebanese Burgers

1 teaspoon salt
1 teaspoon paprika
1/3 cup water
Combine cinnamon, salt, and paprika. Sprinkle over ground beef. Pour water
over all, and mix thoroughly. Shape into 12 burgers. Grill 5 to 6 minutes per side
for medium rare.
Serve with a dollop of sour cream, if desired.

(without sour cream)
Servings: 12
Calories 266
Protein 21.3
Carbohydrate 0.2
Fat 19.4
Meatballs

3 eggs
1 teaspoon salt
1/2 cup water
Heat oven to 425� Combine all ingredients except water. Form into one-inch
balls. Place in baking dish with about 1/2 cup water. Bake for about 1/2 hour,
until no longer pink inside.

Servings: 8
Calories 428
Protein 34.2
Carbohydrate 0.6
Fat 30.9
Meatloaf On the Town
4 pound extra lean ground beef

5 eggs
6 ounces Parmesan cheese
1/4 teaspoon ground sage
3 teaspoons salt
4 ounce brick cheddar cheese
1/3 cup sour cream
Parsley
Mix beef, eggs, Parmesan, pepper, cayenne, sage, and salt thoroughly with
hands. Form into a large loaf. Put into large glass baking dish.
Bake at 350� for 1 1/2 hours. Meanwhile, cut several long slices 1/4 inch thick
from cheese brick. Cut out pretty shapes with a small canap� cutter or small
cookie cutter. Arrange several shapes on meatloaf. Serve rest of shapes in a
small bowl. Keep remaining cheese scraps in a resealable plastic bag for use
another time.
Continue cooking meat loaf just until cheese starts to melt. Carefully transfer
meat onto serving platter. If meatloaf starts to fall apart, slice, and arrange
slices
on the platter. Pipe sour cream rosettes around bottom edge of meatloaf, and
decorate with parsley. Serve immediately.

Serves: 12
Calories 502
Protein 39.4
Carbohydrate 1.4
Fat 36.7
Mustard Chicken
1/2 cup mustard

In a shallow baking dish, mix together the mustard, oil, and pepper. Add chicken,
cover and marinate in refrigerator at least 2 hours or overnight. Discard
marinade.
Prepare outdoor grill with wire rack set 6 inches from the heat source, or use
broiler. Grill the chicken until it is tender throughout, about 6 to 7 minutes per
side. Juices should run clear and meat should not be pink.

Servings: 8
Calories 142
Protein 21.2
Carbohydrate 1.0
Fat 5.5
Oversize Burgers in Lettuce Wraps

8 large lettuce leaves, rinsed and chilled
16 slices tomato
16 lengthwise slices dill pickle
8 slices American cheese
8 teaspoons mayonnaise
Mix ground black pepper with ground beef. Form into 8 patties. Grill until desired
doneness. Arrange individual lettuce leaves on serving plates. Lay 2 slices
tomato, 2 slices dill pickle, and a teaspoon of mayonnaise on each lettuce leaf.
Place 1 burger on each lettuce leaf, and about a teaspoon of mayonnaise. Wrap
lettuce around burger and serve immediately. Serves 8

Servings: 8
Calories 549
Protein 38.6
Carbohydrate 2.9
Fat 41.7
Peppery Steak
4 8-ounce boneless top round sirloin steaks

2 teaspoons coarsely ground black pepper
3 whole green peppers, cleaned and cut in strips
Rub steak with ground black pepper. Grease large frying pan with oil. Heat until
hot but not smoking. Cook steaks in hot oil about 5 minutes per side. Push
steaks to side of pan. Cook pepper strips and mushrooms, stirring constantly for
about 2 minutes, turning steak halfway through. Vegetables should be crisp-
tender. Serve immediately.

Servings: 4
Calories 543
Protein 44.5
Carbohydrate 19.6
Fat 36.5
Rosemary Chicken

3 tablespoons white vinegar
2 tablespoons fresh rosemary leaves
1 teaspoon salt
Combine all ingredients except chicken in a shallow glass baking dish. Pound
chicken pieces until thin. Arrange chicken in baking dish, turning once so both
sides are covered with the marinade. Cover and refrigerate overnight. Heat grill.
Grill chicken 5 minutes per side, until juices run clear when chicken is cut. There
should be no pink remaining. Discard marinade.

Servings: 8
Calories 120
Protein 20.5
Carbohydrate 1.1
Fat 3.2
Salisbury Steaks with Mushroom Au Jus
3 pound ground beef

1/2 cup scallions, chopped fine
1/4 teaspoon ground sage
1 teaspoon salt
1 pound fresh mushrooms
Salt and pepper
Mix ground beef, scallions, parsley, sage, 1 teaspoon salt and 1/2 teaspoon
ground black pepper. Shape into 8 large oblong patties. Wash and thinly slice
mushrooms. Put beef patties and mushrooms into frying pan. Sprinkle with
additional salt and pepper. Cover and cook over medium heat for 5 minutes.
Uncover, turn patties, stir a bit, and continue cooking. Serve each patty with
some of the mushrooms and juice.

Serves: 8
Calories 416
Protein 33.3
Carbohydrate 3.5
Fat 29.3
Sausage and Peppers
2 pounds Sweet Italian Sausage links

1/4 cup water
2 large green peppers
1/4 cup sliced onions
1/2 teaspoon salt
1/2 teaspoon dried oregano leaves
In large covered skillet, cook sausage and water 5 minutes. Remove cover and
continue cooking, turning sausages occasionally, until browned. Drain on paper
towels. Pour off most of the fat. Fry green peppers, onions, salt, and oregano in
remaining pan juices. Cook, stirring frequently, until vegetables are crisp-tender.
Return sausages to pan and heat through.

Servings: 8
Calories 399
Protein 16.4
Carbohydrate 2.2
Fat 35.6
Sirloin Stir-Fry
1 pound ground sirloin

1 clove garlic, grated
2 cups sliced mushrooms
1 cup thinly sliced celery, including leaves if available
2 cups sliced cabbage
2 cups washed and torn spinach
1/4 cup chopped scallions
1/2 teaspoon dried oregano
1 cup mozzarella cheese
Brown sirloin, garlic, mushrooms, and celery until meat is no longer pink. Stir in
cabbage, spinach, scallions, herbs, and pepper until cabbage and spinach begin
to wilt. Stir in mozzarella and serve.

Servings: 4
Calories 388
Protein 29.7
Carbohydrate 7.2
Fat 26.8
Spicy Pork Chop Supper
2 tablespoons taco seasoning

4 thick boneless pork loin chops (about 1 � pounds)
2 teaspoons olive oil, divided
1 pound sliced mushrooms
1 cup coarsely chopped green pepper
Preheat oven to 350�. Coat pork chops with chili powder. Heat 1 teaspoon oil in
skillet. Add chops and brown quickly over medium-high heat (about 3-4 minutes
on each side). Remove from heat and set aside.
Coat a 2-quart casserole dish with 1 teaspoon oil. Layer mushrooms in bottom of
casserole. Arrange pork chops over mushrooms, and sprinkle with scallions and
peppers. Bake, covered, for 35-40 minutes, or until pork chops are no longer pink
in the center.

Servings: 4
Calories 388
Protein 48.1
Carbohydrate 9.4
Fat 17.1
Spicy Skewered Meats
1 pound lean boneless pork

1 pound lean boneless lamb
1 pound boneless, skinless chicken breast
1 pound lean boneless beef
1 tablespoon chili powder
1 tablespoon curry powder
1 teaspoon ground ginger
Cut pork, lamb, chicken, and beef into thin strips, about 1/4 inch. Put all the
meat
into a large resealable plastic bag. Drizzle lemon juice over meat. Mix together
chili, curry powder, and ground ginger. Sprinkle the meat with about half the
spice mixture. Seal the bag and shake briefly. Open the bag, and sprinkle the
meat with remaining spice mixture. Seal the bag again, and shake until the meat
is well coated with the spice mixture. Marinate in refrigerator 8 hours.
Soak 24 10-inch bamboo skewers in cold water at least 30 minutes. Thread pork,
lamb, chicken, and beef alternately onto soak skewers. Grill over medium-hot
coals 1-2 minutes per side.

Servings: 12
Protein 35
Carbohydrate 1
Fat 7.8
Steak-Fried Chicken

1 pound sliced fresh mushrooms
1 bunch scallions, chopped
8 boneless, skinless chicken breast
1/2 teaspoon salt
1/2 cup chicken broth
Heat olive oil in large skillet. Saut� mushrooms and scallions 2 minutes. Remove
from pan. Set aside. Pound chicken breasts to 1/4-inch thickness. Sprinkle with
salt and pepper. Saut� in same pan, 4 minutes on each side. Spread mushroom
mixture over chicken breasts. Pour broth over chicken. Cover, bring to a boil,
then quickly reduce heat. Simmer for 3-4 minutes, until chicken is tender.

Servings: 8
Calories 133
Protein 22.6
Carbohydrate 3.5
Fat 3
Stuffed Cabbage Leaves
12 large cabbage leaves

1 pound extra lean ground beef
1/2 teaspoon salt
1/2 teaspoon oregano
1/4 cup Parmesan cheese
1 egg
1 teaspoon dried parsley flakes
1/4 cup water reserved from cooking cabbage
additional salt (optional)
1/3 cup sour cream (optional)
Steam cabbage leaves until soft. Drain, reserving 1/4 cup water. Allow cabbage
to cool. Meanwhile, combine beef, pepper, salt, oregano, Parmesan, egg, and
parsley. Mix with hands until very well combined.
Divide meat mixture into twelve equal portions; shape each portion into a small
cylinder. Place a piece of meat into the center of each cabbage leaf. Roll up.
Tuck ends under; place in 9-inch glass baking dish. Add cooking water to baking
dish, sprinkle with additional salt, if desired. Cover with foil. Bake 350� for 45
minutes, until meat is done.
Serve plain or with a dollop of sour cream. These are good cold, too.

(with sour cream)
Servings: 6
Calories 250
Protein 17.9
Carbohydrate 5.0
Fat 17.6
Tangy Steak
2 pounds thick top round steak

1 teaspoon coarsely ground black pepper
1 tablespoon grated fresh ginger
Combine all ingredients except steak. Rub both sides of steak with garlic mixture.
Marinate steak for 1 hour, turning halfway through. Heat grill. Grill steak about 7
minutes per side for medium, more or less depending on thickness of steak and
desired doneness. Discard remaining marinade. Slice on the diagonal and serve.

Servings: 8
Calories 200
Protein: 24.0
Carbohydrate 1.0
Fat 10.5
Zippy Burgers
1/3 cup mayonnaise

1/3 cup sour cream
2 tablespoons finely chopped fresh parsley
1 teaspoon salt
1 cup grated cheddar cheese
6 tomato slices
6 large outer lettuce leaves washed and dried
Combine mayonnaise, sour cream, scallions, and parsley. Mix ground beef with
salt and pepper. Shape into 6 beef patties. Grill to desired doneness. Put a dollop
of mayonnaise mixture on each burger. Divide cheese among burgers. Broil until
cheese melts. Arrange a lettuce leaf on each plate. Place a tomato slice on each
lettuce leaf, and a burger on top of the tomato. Serve immediately.
Servings: 8
Calories 418
Protein 23.3
Carbohydrate 2.7
Fat 33.5
Eggs and Cheese
Broccoli Quiche
10 ounce package frozen broccoli

1/2 pound bacon
1 bunch scallions, finely chopped
� cup grated Swiss cheese
3 eggs, beaten
� cup heavy cream
1/2 teaspoon salt
Preheat oven to 400�. Cook broccoli according to package directions. Drain.

Cook bacon until crisp. Remove from pan. Saut� scallions in bacon fat for one
minute. Arrange bacon, scallions, and broccoli in 9-inch pie pan. Sprinkle cheese
over broccoli. Combine eggs, cream, salt, and pepper. Pour over broccoli. Bake
15 minutes. Reduce heat to 325� and continue baking 20 more minutes, until
knife inserted near center comes out clean.

Servings: 6
Calories 255
Protein 14.1
Carbohydrate 7.3
Fat 19.6
Cheddar Cheese Omelet for One
1 teaspoon butter
2 eggs
Ground black pepper
1 ounce cheddar cheese, sliced thin
Melt butter in small frying pan. Beat eggs with fork. Beat in pepper to taste. Pour
eggs into buttered frying pan, and continue to cook over medium heat. Arrange
cheese over eggs. When eggs begin to set, fold omelet in half.

Servings: 1
Calories 297
Protein 19.6
Carbohydrate 1.6
Fat 23.2
Cheese Crust Pie
6 1-ounce slices Muenster cheese

2 pounds spinach
1 bunch scallions
4 eggs
1 cup whole milk ricotta cheese
1 teaspoon salt
Lightly oil a baking dish with a bit of olive oil. Line dish with 3 slices of the
Muenster cheese. Wash spinach thoroughly. Tear off stems. Tear into bite sized
pieces. Steam until wilted. Drain thoroughly. Squeeze out excess water.
Combine spinach, scallions, eggs, ricotta, salt, and pepper. Spoon over Muenster
in baking dish. Top with remaining slices of Muenster cheese. Bake at 375� 20 to
25 minutes.

Servings: 6
Calories 260
Protein 19.8
Carbohydrate 7.7
Fat 17.7
Crustless Quiche Lorraine

4 slices bacon, fried until crisp
2 scallions, chopped fine
3 ounces heavy cream
4 ounces Swiss cheese
8 eggs
Heat oven to 325�. Grease 9inch glass pie pan with olive oil. Crumble bacon over
bottom of dish. Sprinkle scallions over bacon. Heat cream in medium saucepan
until small bubbles form on sides of pan. Stir in cheese until it melts. Beat eggs
with a wire whisk; stir into cheese mixture. Sprinkle with ground black pepper.
Bake at 325� for 40 minutes, until set.

Servings: 6
Calories 252
Protein 16.6
Carbohydrate 3.9
Fat 18.9
Devilled Eggs
8 hard boiled eggs

1/3 cup mayonnaise
1/2 teaspoon salt
Cut eggs in half lengthwise. Remove yolks. Mash yolks in small bowl. Stir in
mayonnaise, mustard, salt, and pepper. Fill egg whites with yolk mixture, dividing
evenly. Cover and chill to develop flavors.

Servings: 8
Calories 144
Protein 6.4
Carbohydrate 0.9
Fat 12.6
Egg Salad
8 hard boiled eggs, chopped

1/4 cup finely chopped celery
1/4 cup finely chopped dill pickle
1 scallion, finely chopped1/3 cup mayonnaise
1/4 teaspoon salt
dash pepper
1 teaspoon chopped fresh parsley
Combine all ingredients except lettuce leaves and parsley. Chill. Just prior to
serving, Pile on lettuce leaves. Sprinkle with parsley.

Servings: 4
Calories 294
Protein 13.2
Carbohydrate 3.2
Fat 25.3
Greek Pie
1 10-ounce package frozen chopped spinach

3 eggs
8 ounces Feta cheese
1 cup whole milk ricotta cheese
1/4 teaspoon salt
Preheat oven to 425�. Cook spinach according to package directions. Drain

thoroughly, squeezing out as much water as possible. Spread spinach in
buttered 9-inch pie pan. Beat eggs in medium bowl. Stir in scallions, cheeses,
salt, and pepper. Pour carefully over spinach. Bake 30 minutes until set. Cool 10
minutes before serving.

Servings: 6
Calories 220
Protein 14.5
Carbohydrate 5.0
Fat 16.1
Mushroom Omelet
2 cups sliced fresh mushrooms

2 eggs
1 tablespoon chopped scallions
2 tablespoons grated cheddar cheese
Saut� mushrooms in a little olive oil until almost ready to give up their liquid.
Remove from pan and set aside. Beat eggs. Pour into same pan and cook over
medium heat until partly solid. Sprinkle with scallions, cheese and half of the
mushrooms. Fold over and continue cooking until hot. Top with rest of
mushrooms.
Nutrition Information � grams per serving

Servings: 1
Calories 283
Protein 19.1
Carbohydrate 8.4
Fat 19.9
Mushroom Souffle
2/3 cup heavy cream
1/2 teaspoon salt
1 cup grated cheddar cheese
4 eggs, separated
1/2 pound mushrooms, sliced
Heat oven to 375�. Set a pan of water on bottom rack of oven. Melt 2
tablespoons butter over low heat. Stir in cream, salt, and pepper. Add cheese,
and stir until sauce is thick. Beat egg yolks in medium bowl for 5 minutes using
an electric mixer. Add slowly to cheese mixture. Remove cheese mixture from
heat and allow to cool. Saut� mushrooms in remaining butter. Arrange
mushrooms in lightly greased 1 1/2 quart baking dish. When cheese mixture is
thoroughly cooled, beat egg whites with electric mixer, using clean bowl and
beaters, until stiff. Do not over beat. Fold egg whites into cheese mixture. Spoon
mixture over mushrooms. Bake at 375� for 30 minutes. Serve immediately.

Servings: 6
Calories 277
Protein 10.3
Carbohydrate 3.2
Fat 25.2
Omelet for Two
4 eggs
1/4 cup water
1/2 teaspoon salt
1 tablespoon butter
Beat eggs, water, salt, and pepper thoroughly. Melt butter in medium skillet,
buttering sides of pan. Pour eggs into skillet. Turn heat to medium. Cook until
edges begin to look set. Lift edges of omelet as they begin to set, allowing
uncooked egg to flow under the omelet. When omelet is set but still moist, turn
heat up and brown bottom. Fold omelet. Slide onto warm plate.

Servings: 2
Calories 200
Protein 12.6
Carbohydrate 1.4
Fat 15.7
Really Rarebit
2 cups cheddar cheese, grated

1 tablespoon butter
1/4 teaspoon black pepper
2 egg yolks
1/4 cup heavy cream
Melt butter and cheese in double boiler or microwave, stirring until smooth. Add
mustard and pepper. Stir well. Combine egg yolks and cream in a small bowl.
Beat with a fork until thoroughly mixed. Slowly add to cheese mixture. Serve over
fish fillets, chicken, or vegetables. Excellent as a hot dip with raw vegetables.

Servings: 8
Calories 168
Protein 8.0
Carbohydrate 0.7
Fat 14.9
Scrambled Egg and Vegetable Wrap-ups

1 tablespoon onion, chopped
1 green pepper, chopped
1 tablespoon taco seasoning mix, dry
8 romaine lettuce leaves
3/4 cup shredded cheddar cheese
4 eggs and 4 egg whites, or 8 eggs
Coat a large skillet with olive oil. Saut� onion, green pepper, and mushrooms
until tender. Transfer vegetables to small bowl. Stir in scallions. Set aside. On
serving plates, sprinkle lettuce evenly with cheese. Beat together eggs and egg
whites. In same skillet cook eggs, stirring often, until just firm and moist.
Divide
eggs among lettuce leaves. Divide vegetable mixture over eggs. Roll up the
lettuce leaves and secure them with toothpicks, if necessary. Serve immediately.

Servings: 8
Calories 104
Protein 8.2
Carbohydrate 2.7
Fat 6.8
Souffle Squares
5 eggs, separated and

5 egg whites
*Or use 8 whole eggs, separated, in place of eggs and egg whites
1 tablespoon butter
1/2 teaspoon salt
Heat oven to 400�. Beat egg whites until soft peaks form. Do not over beat, or
your souffle will be dry. In another bowl, beat egg yolks. Continue beating at high
speed. Meanwhile, melt butter in a 9-inch square glass pan. Beat parsley, salt,
and pepper into egg yolks. Fold in the whites. Remove the hot pan from oven
and spread the butter around with the back of a spoon. Pour souffle mixture into
the pan. Return the pan to oven. Bake 15 - 20 minutes, until nicely browned. Cut
into squares. Serve immediately.

Calories 140
Protein 12.3
Carbohydrate 1.3
Fat 9.1
Spinach Fritata
2 cups fresh spinach

2 eggs
1/2 teaspoon olive oil
Thoroughly wash spinach in warm salt water. Rinse. Remove stems. Chop
coarsely. Cook spinach until it wilts. Beat in eggs and garlic. In medium
saucepan, heat olive oil. Pour in egg mixture. Cook a minute or two on each side,
until egg is firm.

Servings: 1
Calories 198
Protein 15.9
Carbohydrate 6.1
Fat 12.7
Spinach Souffle
10 ounces fresh spinach

2/3 cup heavy cream
2 ounces shredded Swiss cheese
1/4 teaspoon salt
6 eggs, separated
Heat oven to 400�. Wash spinach in several changes of water. Drain. Remove
stems. Steam 5 minutes until wilted. Puree spinach in blender. Melt butter in 6
cup souffle pan. Turn to evenly coat entire inside surface of souffle pan. Wash a
medium saucepan in water. Heat cream in saucepan, stirring constantly, 5
minutes. Stir in cheese, salt, and pepper. Continue to cook and stir until cheese
melts. Turn heat off. With a wire whisk, add eggs one at a time. Stir in spinach.
Beat egg whites at high speed until stiff but not dry. Fold into spinach mixture.
Gently transfer mixture to souffle pan. Place souffle in oven, and immediately
turn heat down to 375�. Bake souffle for 25 minutes until light. Do not open oven
during baking process if possible.

Servings: 6
Calories 245
Protein 10.9
Carbohydrate 3.4
Fat 21.3
Stuffed Eggs
8 hard boiled eggs

1/3 cup mayonnaise
1/2 teaspoon salt
Cut eggs in half lengthwise. Remove yolks. Mash yolks in small bowl. Stir in
mayonnaise, salt, and pepper. Fill egg whites with yolk mixture, dividing evenly.
Cover and chill.

Servings: 8
Calories 144
Protein 6.4
Carbohydrate 0.9
Fat 12.6
Swiss Eggs
1/4 pound Swiss cheese, grated

1/3 cup light cream
1/4 teaspoon salt
8 eggs
Sprinkle cheese on bottom of a greased 2 quart baking dish. Dot with butter. Mix
cream with salt, pepper, and mustard. Pour half over the cheese. Beat eggs.
Pour eggs into pan. Pour remaining cream mixture over eggs. Bake at 325� for
30 minutes, until eggs are set.

Servings: 8
Calories 173
Protein 10.6
Carbohydrate 1.5
Fat 13.7
Fish and Seafood
Baked Cod
3 pounds cod fillets

1/2 teaspoon salt
1/2 cup heavy cream
1/2 teaspoon Paprika
Arrange fish fillets in single layer in greased 9x13 inch pan. Sprinkle with salt
and
pepper.
Stir green onions, mushrooms and cream together in bowl. Spoon over fillets.
Bake uncovered in 350 for about 20 minutes, until fish flakes when tested with a
fork. Sprinkle with paprika.

Servings: 8
Calories 211
Protein 32.1
Carbohydrate 4.3
Fat 6.9
Baked Fish and Vegetables
1 head cauliflower
2 green peppers
1 red pepper
1 pound whole mushrooms
1 teaspoon crushed dried rosemary leaves
2 pound salmon fillets
1 tablespoon white vinegar
1/2 teaspoon salt
Separate the cauliflower into florets. Steam 1 minute. Drain thoroughly. Seed
peppers, cut into one-inch squares. Clean mushrooms; trim ends. In a large
baking dish, combine cauliflower, peppers, mushrooms, garlic, and rosemary.
Toss with olive oil. Bake at 400� for 15-20 minutes, until vegetables are crisp-
tender. Cut salmon into one-inch chunks. Add to vegetable mixture. Return to
oven and bake an additional 10-12 minutes, until fish flakes easily with fork.
Sprinkle fish mixture with vinegar, salt, and pepper. Toss lightly.

Servings: 8
Calories 169
Protein 24.4
Carbohydrate 5.6
Fat 5.4
Bubbly Fish in Cheesy Shrimp Sauce
2 pounds white fish fillets

1 cup cheddar cheese, grated
1/2 pound cooked salad shrimp, chopped
1/2 cup mayonnaise
2 teaspoons lemon juice
1/4 teaspoon salt
Bake fish fillets in buttered baking dish until they flake lightly with a fork.
Combine
cheese, shrimp, mayonnaise, lemon juice, salt, and pepper. Spread over hot fish.
Broil 2 minutes, about 5 inches from heat, until bubbly.

Servings: 8
Calories 261
Protein 26.5
Carbohydrate 0.7
Fat 16.6
Crab Cakes
1 pound fresh Jumbo Lump Crabmeat

1 egg
1 tablespoon Old Bay Spice
1 1/2 teaspoons dry mustard
1 scallion, chopped very fine
1/3 cup heavy cream
1/4 cup mayonnaise
In a bowl, combine heavy cream, egg, mayonnaise, mustard, scallion, and half
the Old Bay seasoning. Combine thoroughly. In a separate bowl, clean crabmeat.
Add to cream mixture. Add remaining Old Bay and combine. Shape into patties.
Saut� in hot oil or clarified butter.

Servings: 4
Calories 292
Protein 23
Carbohydrate 2.3
Fat 21.0
Crabmeat Stuffed Flounder

3 scallions, chopped fine
6 ounces fresh lump crabmeat, drained
2 tablespoons heavy cream
1 teaspoon chopped fresh oregano
6 4-ounce flounder fillets
2 teaspoons butter, melted
Heat 1 teaspoon olive oil in small skillet. Saut� scallions and crabmeat for one
minute. Stir in cream, oregano, and parsley. Spoon 1/6 of the crabmeat mixture
along one short side of each fish fillet. Roll up jellyroll style and secure with
toothpicks. Oil small baking dish with remaining olive oil. Place fish rolls, seam
side down, into baking dish. Bake at 350� for 10-12 minutes, until fish flakes with
a fork. Transfer to serving platter. In small bowl, mix together butter and lemon
juice. Pour over fish.

Servings: 6
Calories 148
Protein 22.4
Carbohydrate 1.3
Fat 5.5
Grilled Halibut Steaks
4 halibut steaks, skin removed (about 1 1/2 pounds)

1 tablespoon chopped fresh rosemary leaves
2 teaspoons fresh thyme leaves
Heat grill. Rinse halibut steaks and pat dry. Place on a platter and sprinkle each
with some of the lemon zest and juice. In a small bowl, combine rosemary,
thyme, and pepper. Sprinkle evenly over halibut steaks. Grill 4 to 6 inches from
source of heat for 4 to 5 minutes per side, turning once, until fish flakes easily
with a fork. Transfer steaks to a serving plate and serve hot.

Servings: 4
Calories 194
Protein 35.6
Carbohydrate 1.6
Fat 4.0
Grilled Lemon Salmon
8 salmon steaks (about 3 pounds)

1 teaspoon salt
Combine all ingredients except salmon in a shallow glass baking dish. Arrange
salmon in baking dish, turning once so both sides are covered with the marinade.
Refrigerate 30 minutes. Heat grill. Grill salmon 5 minutes per side, until fish
flakes easily with a fork. Serve hot.

Servings: 8
Calories 216
Protein 34
Carbohydrate 0.9
Fat 7.6
Juicy Shrimp

1/4 teaspoon cayenne pepper flakes
� teaspoon ground white pepper
2 pounds medium shrimp, peeled
1 medium head cabbage, grated
1/4 cup fresh lime juice
1/2 teaspoon salt
2 tablespoons chopped fresh basil leaves
In medium bowl, stir together garlic, lemon juice, and cayenne pepper. Sprinkle
white pepper over the top. Marinate the shrimp in lemon mixture for 20 minutes.
Meanwhile, mix together the lime juice and salt and toss with the cabbage. Cook
the shrimp pan with the marinade for 2 to 3 minutes until pink. Toss cabbage
briefly, and make a shallow well in the center. Mound the shrimp in the middle of
the cabbage. Garnish with basil and additional cayenne pepper flakes, if desired.

Servings: 8
Calories 153
Protein 24.5
Carbohydrate 8.6
Fat 2.1
Oven Shrimp Scampi

2 pounds large fresh shrimp, raw, deveined
2 teaspoons butter
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
Combine butter, oil, garlic, and pepper in a large bowl. Add shrimp and toss
lightly to coat. Spread shrimp, in a single layer, in a shallow, oven-safe
casserole
dish. Broil shrimp approximately 4-inches from the heat for 3-4 minutes. Turn
shrimp, and broil for an additional 3-4 minutes (or until lightly browned).
Sprinkle
with chopped fresh parsley and serve.

Servings: 8
Calories 141
Protein 23.2
Carbohydrate 1.6
Fat 4.0
Scallop Boats
5 Belgian Endive leaves

2/3 cup water
1/2 pound bay scallops
2 tablespoons cream cheese
2 tablespoons mayonnaise
1/4 cup shredded Swiss cheese
1 tablespoon dill
1 teaspoon prepared mustard
1 egg white, room temperature
Wash endive leaves. Dry and set aside. Boil scallops in 2/3 cup water until no
longer translucent. Takes about 5 minutes. Drain thoroughly and cool.
Cream together cream cheese, mayonnaise, and Swiss cheese. Stir in dill,
mustard, and ground black pepper. Fold in well-drained scallops.
Beat egg white at high speed using an electric mixer until stiff peaks form. Do not
over beat. Fold egg white gently into scallop mixture. Spoon scallop mixture
among endive leaves. Arrange in baking dish. Bake at 425� for 8 to 10 minutes,
until puffy and golden. Serve immediately.
Cut each endive leaf into 4 wedges for appetizers.

Servings: 5 main dish
Calories 129
Protein 10.8
Carbohydrate 2.6
Fat 8.3
Sea Scallops with Portobello a Mornay
2 tablespoons finely chopped scallions
3/4 cup heavy cream
3/4 cup grated Gruyere
� teaspoon salt
� teaspoon ground black pepper
3 pounds Sea Scallops
3 large Portobello Mushrooms
1 1/2 pound fresh spinach
Heat 1 teaspoon butter in saucepan. Saut� scallions until tender. Add cream.
When sauce begins to thicken, add cheese, stirring constantly. Add salt and
pepper to taste, keep warm. Wash spinach thoroughly. Saut� spinach in half the
remaining butter. Arrange on serving plates. Clean and stem mushroom. Slice
mushrooms, and saut� in same pan for about 2 minutes. Arrange mushrooms
over spinach. Add remaining butter to pan. Saut� scallops 1 1/2 to 2 minutes on
each side in same pan. Arrange scallops on mushrooms. Drizzle reserved sauce
over scallops. Serve immediately.

Servings: 8
Calories 329
Protein 35.9
Carbohydrate 10.5
Fat 16.4
Shrimp and Cucumber Stir-Fry
2 large cucumbers, peeled

3 tablespoons sunflower oil
2 tablespoons minced fresh ginger
1 clove garlic, minced
1/4 cup minced scallions
1 pound medium shrimp, shelled and deveined
salt
Cut cucumbers in half lengthwise; scrape out and discard seeds. Cut each
cucumber half crosswise into 1/4 inch thick slices.
Heat wok over high heat. When wok is hot, add 1 tablespoon oil. When oil is hot,
add cucumbers and 1 tablespoon of the ginger; stir-fry 2-3 minutes until
cucumbers are tender-crisp. Arrange on serving platter. Keep warm.
Pour remaining oil into wok. When oil is hot, add garlic, remaining 1 tablespoon
ginger, scallions, and shrimp. Stir-fry about 3 minutes, until shrimp is pink and
cooked through. Sprinkle with salt and pour vinegar over shrimp. Stir briefly, and
arrange over cucumbers.

Servings: 4
Calories 235
Protein 24.3
Carbohydrate 6.3
Fat 12.4
Shrimp Stir-Fry

1 teaspoon sesame oil
1/2 teaspoon grated fresh ginger
1/2 cup chopped green peppers
1 cup okra
2 cups string beans
2 cups cleaned cooked shrimp
Stir-fry mushrooms, peppers, garlic, and ginger in olive oil and sesame oil until
crisp-tender. Meanwhile steam okra and string beans until crisp-tender. Drain,
and add to mushrooms and peppers. Stir in shrimp and pepper until just warmed.
Serve over a bed of lettuce.

(without lettuce)
Servings: 4
Calories 197
Protein 28.3
Carbohydrate 13.2
Fat 4.0
Sole Rolls
8 large broccoli spears

8 thick sole fillets
1/2 teaspoon salt
1/2 pound cheddar cheese, cut into 16 slices
Steam broccoli until crisp-tender. Drain thoroughly. Sprinkle sole with lemon
juice, salt, and pepper. Place a broccoli spear in the center of each fish fillet.
Top
with a 2 slices of cheese. Roll fillet around broccoli and cheese. Arrange fish
rolls
in buttered baking dish. Bake 20 minutes, until fish flakes easily and cheese is
melted.

Servings: 8
Calories 235
Protein 28.5
Carbohydrate 8.7
Fat 10.5
Tuna Casserole
1 pound tuna fillet

1 pound frozen chopped spinach
1 teaspoon butter
1/2 teaspoon salt
3/4 cup heavy cream
1 cup shredded cheddar cheese
Preheat oven to 375�. Poach tuna in small amount of water until cooked through.
Chop with knife or food processor, removing any skin or bones if necessary.
Cook spinach according to package directions. Drain thoroughly, squeezing out
excess water. Melt butter in shallow baking dish. Layer spinach in bottom of
baking dish. Stir together tuna, salt, pepper, cream, and cheese. Pour over
spinach. Bake at 375� for about 20 minutes.

Servings: 6
Calories 310
Protein 25.2
Carbohydrate 3.8
Fat 21.9
Wrapped Fish
2 pounds fresh white fish fillets

4 large stalks celery, thinly sliced
3 tablespoons capers, drained
1/2 teaspoon salt
2 tablespoons dill
4 rectangular pieces of parchment paper
Lay out parchment paper and distribute sliced celery evenly in the center of each
paper. Mix capers, lemon juice, salt, pepper, parsley, and dill together in small
bowl. Sprinkle each with a teaspoon or so of caper mix. Divide fish fillets among
the 4 papers. Divide remaining caper mix evenly over each fillet. Gather paper
together in center. Fold tightly. Twist ends securely to seal. Bake in 400� oven
for
20 minutes. Packets will be slightly browned and puffed. Slide packets onto
dinner plates. Allow guests to open their own servings.

Servings: 4
Calories 174
Protein 34.9
Carbohydrate 4.5
Fat 1.4
Salads, Dressings, and Dips

Asparagus Chef Salad
1/2 pound boneless, skinless chicken breast

1/2 pound steak
2 pounds asparagus
1/2 pound mushrooms, sliced
4 oz. Swiss cheese
2 tablespoons finely chopped onion
1 head romaine lettuce.
4 hard boiled eggs, quartered lengthwise
1 recipe Chef Salad Dressing (recipe follows)
Poach chicken breast in small amount of water until thoroughly cooked. Drain. Cool
thoroughly.
Cut into �-inch strips. Set aside. Grill steak to desired doneness. Cool
thoroughly. Cut into �-
inch strips. Set aside. Break woody ends off asparagus. Rinse. Cut into bite-sized
pieces and
place in a microwave-proof casserole dish. Cover with plastic wrap, and microwave
for 2 minutes.
Carefully remove plastic wrap. Plunge asparagus in cold water. Drain completely.
Saut�
mushrooms in 1 teaspoon olive oil for 1 minute. Remove from pan. Set aside to cool.
In medium
glass or plastic bowl, toss cheese, chicken, steak, and onion. Add asparagus and
mushrooms
when thoroughly cool.
Pour 3 tablespoons dressing over asparagus mixture. Chill for 1 hour. Meanwhile,
tear lettuce
leaves into salad bowl. Rinse, and cover with ice water. Chill while asparagus
mixture is chilling.
Drain lettuce thoroughly. Arrange lettuce in salad bowl. Pour reserved asparagus
mixture over
lettuce. Arrange egg quarters over salad. Stir remaining dressing. Serve salad with
dressing.
Note: Leftover meats may be substituted for fresh cooked chicken and steak.

(including dressing)
Servings: 8
Calories 275
Protein 24.4
Carbohydrate 9.6
Fat 16.2
Asparagus Salad
2 pounds fresh asparagus

2 teaspoons fresh lemon juice
1/2 teaspoon salt
2 tablespoons grated Parmesan cheese
Break off bottoms of asparagus. Blanch asparagus in boiling water for 1 minute.
Drain. Toss with oil, lemon, salt and pepper. Arrange on baking sheet and roast
for 8 minutes in 325� oven. Sprinkle with cheese.

Servings: 6
Calories 63
Protein 4.2
Carbohydrate 71
Fat 3.0
Beef Salad
2 cups diced cooked beef

pepper
1/3 cup mayonnaise
2 hard boiled eggs, sliced
1 scallion, chopped
Marinate beef in vinegar for 30 minutes. Sprinkle with pepper. Stir in

mayonnaise. Spoon mixture onto lettuce leaves. Garnish with egg slices and
scallions.

Servings: 8
Calories 392
Protein 21.7
Carbohydrate 1.8
Fat 32.9
Broccoli Salad
4 cups raw broccoli florets

1 cup mayonnaise
ground black pepper
8 slices crisp bacon, crumbled.
Soak broccoli florets in salt water in refrigerator for 1 hour. Drain and rinse.
Steam for 2 minutes. Plunge into cold water. Drain. Stir together mayonnaise,
vinegar, scallions, and pepper. Fold into cooled broccoli. Just prior to serving,
stir
in bacon.

Servings: 8
Calories 258
Protein 6.4
Carbohydrate 7.8
Fat 23.6
Broccoli Tomato Salad
2 pounds broccoli
1 medium tomato
1/2 teaspoon chopped oregano
1 cup shredded mozzarella cheese
1/4 cup sliced ripe olives
Separate broccoli into florets. Steam for 2-3 minutes, until crisp-tender. Drain.
Slice tomato into 8 wedges. Cut each wedge in half. In microwave safe serving
bowl, toss together broccoli, tomato, oregano, and cheese. Microwave 30
seconds to 1 minute on high power, just to melt cheese. Stir. Garnish with ripe
olives.
Nutrition Information � grams per serving

Servings: 6
Calories 120
Protein 8.9
Carbohydrate 10.2
Fat 6.5
Broccoli Vinaigrette
1 1/2 pounds fresh broccoli

1/4 teaspoon salt
Wash broccoli; trim leaves and lower stems. Cut broccoli into spears. Steam 5
minutes or until crisp-tender. Drain. Combine vinegar, mustard, oil, pepper and
salt. Drizzle over broccoli. Serve immediately.
Also good chilled as cold leftovers.

Servings: 6
Calories 40
Protein 3.4
Carbohydrate 6.3
Fat 1.2
Cabbage Salad with Limey Dressing
1 cup cauliflower, broken into florets

1 head romaine lettuce
1/2 cup celery, sliced thinly
1 1/2 cups cabbage, sliced into angel hair
1/2 cup scallions, chopped
� cup Limey Dressing (recipe follows)
Cover cauliflower in saltwater. Chill in refrigerator 1 hour. In a separate bowl,
tear
lettuce into bite-sized pieces. Cover with water. Chill 1 hour Drain and dry
lettuce
and arrange in a salad bowl. Add celery, shredded cabbage, and scallions to
lettuce. Drain cauliflower and add to lettuce mixture. Toss briefly.
Just before serving, stir Limey Dressing. Sprinkle dressing over salad, and toss.

Servings: 6
Calories 49
Protein 2.3
Carbohydrate 5.6
Fat 2.6
Cabbage with Pesto Sauce
1 cup fresh basil leaves

1/2 cup grated fresh Parmesan cheese
1/3 cup olive oil
1/4 teaspoon salt
1 head cabbage sliced into angel hair
In blender, combine basil, parmesan, olive oil, salt, pepper, and garlic. Process
until smooth.
Steam cabbage until crisp-tender. Serve pesto sauce over cabbage.

Servings: 8
Calories 135
Protein 4.0
Carbohydrate 7.3
Fat 10.8
Cauliflower Salad
5 cups cauliflower florets

1 head lettuce
1 teaspoon lemon juice
1/2 cup scallions
1 pound crisp bacon, crumbled
1/2 cup freshly grated Parmesan cheese
1 cup mayonnaise
1 cup pitted black olives
Soak cauliflower in salt water to cover in refrigerator for 1 hour. Tear lettuce
into
bite-sized pieces. Cover with cold water and lemon juice. Refrigerate for 1 hour.
Drain thoroughly. Set aside. Drain and rinse cauliflower. Steam cauliflower for 2
minutes. Plunge into cold water. Drain thoroughly.
Layer in order in a pretty, clear salad bowl, well-drained torn lettuce, scallions,
well-drained cauliflower, crumbled bacon, Parmesan cheese, mayonnaise, and

olives, sliced. Sprinkle with ground black pepper. Refrigerate overnight. Toss
before serving.

Servings: 8
Calories 341
Protein 12.2
Carbohydrate 12.7
Fat 28.5
Cheese Dressing
1/4 cup cheddar cheese, grated finely

3 tablespoons Parmesan cheese, grated finely
1/2 cup vegetable oil
1/2 teaspoon salt
Blend all ingredients in blender until thoroughly combined. Chill. Shake before
serving.

Servings: 8
Calories 130
Protein 0.8
Carbohydrate 0.5
Fat 14.2
Chef Salad Dressing
2 tablespoon water
1 teaspoon dried basil
1/2 teaspoon salt
1/4 cup olive oil
Combine all ingredients. Shake, Chill.

Servings: 4
Calories 124
Protein 0.1
Carbohydrate 1.4
Fat 13.5
Chicken Olive Salad

2 cups leftover cooked chicken
1 cup ripe olives, sliced in half
1/2 cup chopped green peppers
1/4 cup scallions, finely chopped
1/4 cup olive oil
1 teaspoon salt
1 head lettuce, shredded
Combine chicken, olives, green peppers, and scallions. Combine oil, vinegar,
lemon juice, salt, pepper, and garlic. Shake. Pour over shredded lettuce. Toss.
Toss in chicken mixture.

Servings: 6
Calories 210
Protein 16
Carbohydrate 6.8
Fat 13.8
Chicken Salad
1/2 pound fresh spinach

4 cups cooked, diced chicken
1/2 pound fresh sliced mushrooms
1/2 teaspoon poppy seeds
Mix vinegar, oil, mustard, and poppy seeds together in small bowl. Refrigerate.
Wash spinach and tear into bite size pieces. Add chicken and mushrooms. Serve
with Radish Dressing.

(without radish dressing)
Servings: 8
Calories 166
Protein 23.1
Carbohydrate 2.7
Fat 6.9
Clam Dip
8 ounces ricotta cheese

3 ounces cream cheese, softened
2 teaspoons horseradish
8 ounce can chopped clams, drained
paprika
In medium bowl, mix together cheeses and horseradish. Stir in clams. Chill. Just
prior to serving, add enough cream to achieve dip consistency. Sprinkle with
paprika.

Servings: 16
Calories 64.5
Protein 5.6
Carbohydrate 1.4
Fat 2.4
Club Sandwich Salad
6 cups torn romaine lettuce

6 cups torn red leaf lettuce
1/2 cup thinly sliced radishes
1 1/2 pounds cold cooked boneless chicken
1 pound crisply cooked bacon
1 medium tomato, diced
6 hardboiled eggs
1/4 cup mayonnaise
2 tablespoons cold water
6 cucumber fans
Toss together romaine, red leaf lettuce, and radishes. Divide among serving
plates. Slice chicken. Arrange over lettuce-radish mixture. Crumble bacon over
chicken. Divide tomato among serving plates. Slice eggs and arrange 1 egg on
each plate. Stir together mayonnaise, vinegar, water, and pepper. Drizzle over
salads. Decorate with cucumber fans.

Servings: 6
Calories 453
Protein 50.4
Carbohydrate 16.0
Fat 21.2
Creamy Bleu Cheese Dip and Dressing
1/2 cup sour cream

1/4 cup crumbled bleu cheese
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Combine; chill. Thin with water for salad dressing, if desired.

Servings: 8 (small-this is very rich)
Calories 44
Protein 1.2
Carbohydrate 0.8
Fat 4.0
Cucumber-Dill Salad
1 seedless European cucumber

*or 2 American cucumbers
salt
ground black pepper
1/2 small red onion, sliced thinly
3 tablespoons finely chopped fresh dill
Wash the cucumber(s) and partially remove the peel in lengthwise strips using a
vegetable peeler or fork, leaving a little skin between each strip. Thinly slice
the
cucumber into thin coins. Place the vinegar, salt, and pepper in salad bowl and
stir briefly with fork. Add the cucumber. Break the onion into rings, and add the
onion and dill, and toss well. Chill for 10 minutes. Serve.

Servings: 4
Calories 31
Protein 1.7
Carbohydrate 6.9
Fat 0.3
Curried Chicken Salad
3 cups diced cooked chicken breast

1 bunch scallions, finely chopped
2 celery stalks, chopped
2 teaspoons curry powder
1/4 cup mayonnaise6 large lettuce leaves, washed and drained
1 cup thinly sliced radish
In large bowl, combine chicken, scallions, and celery. In a small bowl, combine
lemon juice, curry, and mayonnaise. Stir curry mixture into chicken mixture,
blending well. Chill for 1 hour. To serve, line plates with lettuce leaves, mound
chicken salad on the lettuce and garnish the sides with radish slices. Serve
immediately.

Servings: 6
Calories 319
Protein 43.9
Carbohydrate 2.5
Fat 13.8
Duck Salad
4 boneless duck breast halves

1 head green leaf lettuce
2 scallions, chopped finely
1 tablespoon sesame oil
Poach duck until cooked through. Pour off fat and water. Cover pan and let sit for
5 minutes. Thoroughly wash leaf lettuce, and tear into bite sized pieces. Toss
with scallions. Combine vinegar, vegetable oil, and sesame oil in a small jar.
Shake thoroughly. Toss with lettuce. Slice duck thinly on the diagonal, and
arrange over salad.
Nutrition Information-grams per servings

Servings: 6
Calories 174
Protein 14.8
Carbohydrate 2.4
Fat 11.5
Four Layer Salad
1/2 cup sour cream

1/2 cup mayonnaise
1/2 teaspoon dried dill weed
1/4 cup scallions, chopped
� cup sliced celery
1/4 cup chopped green pepper
1 head lettuce, washed, dried, and torn
6 slices bacon, fried and crumbled
Combine sour cream, mayonnaise, mustard, and dill weed in large salad bowl.
Layer scallion, celery, green pepper, lettuce, cheese, and bacon. Cover with
plastic wrap. Refrigerate 3 hours or overnight. Toss before serving.

Servings: 6
Calories 319
Protein 11.9
Carbohydrate 9.0
Fat 27.2
Garlic Vinaigrette

1/4 cup water
2 teaspoons prepared horseradish
3 cloves garlic, sliced in half
Combine all ingredients in small jar. Shake. Refrigerate. Just prior to serving,
remove garlic slices and shake again.

Servings: 8
Calories 50
Protein 0.1
Carbohydrate 1.5
Fat 5.1
Greek Salad
1 head Romaine lettuce

1 tomato, diced
1 cucumber, sliced
4 chopped scallions
Greek salad dressing (follows)
1 cup Greek olives
Tear lettuce into bite-size pieces. Add tomatoes, cucumber, parsley and
scallions. Toss with Greek salad dressing. Sprinkle crumbled cheese on top,
garnish with olives.

(includes dressing)
Servings: 8
Calories 224
Protein 3.9
Carbohydrate 7.9
Fat 20.9
Greek Salad Dressing
1/2 cup olive oil

1/4 cup red wine vinegar
1 teaspoon oregano
1 tablespoon chopped fresh peppermint
1/4 teaspoon dill (optional)
1 teaspoon salt
fresh ground black pepper
Combine all ingredients. Mix in a blender. Chill.

Servings: 8
Calories 126
Protein 0.2
Carbohydrate 1.6
Fat 13.6
Greek Salad Dressing-II
3/4 cup olive oil

1/3 cup red wine vinegar
2 tablespoons water
3 or 4 cloves garlic, crushed
1 teaspoon oregano
� cup chopped fresh parsley
1/4 teaspoon dill
1 teaspoon salt
fresh ground black pepper
Combine all ingredients. Mix in a blender.

Serves: 12
Calories 124
Protein 0.2
Carbohydrate 1.2
Fat 13.5
Green Goddess Dressing
1/2 cup mayonnaise

1/4 cup fresh parsley
1 scallion, chopped
1/4 teaspoon salt
1/4 cup sour cream
In blender, mix together mayonnaise, parsley, scallion, vinegar, salt, mustard,

garlic, and pepper. Blend until smooth. Transfer to small bowl. Fold in sour
cream. Chill.

Servings: 6
Calories 162
Protein 1.2
Carbohydrate 2.8
Fat 16.7
Italian Salad
2 cups broccoli florets

2 cups cauliflower florets
1/2 cup chopped green pepper
1/2 cup chopped celery
1 medium cucumber, sliced
1/2 cup prepared Italian salad dressing
1/2 small tomato, diced
1 cup sliced fresh mushrooms
Cover broccoli and cauliflower in cold saltwater in refrigerator for 1 hour. Drain.
Blanche broccoli and cauliflower in boiling water for 3 minutes. Remove

vegetables and run cold water over them to cool. Drain well. In a large bowl, toss
together broccoli, cauliflower, green pepper, celery, and cucumber. Pour
dressing over mixed vegetables. Cover the bowl and marinate for at least 4
hours. Add tomatoes and mushrooms just prior to serving and toss.

Servings: 6
Calories 130
Protein 3.2
Carbohydrate 9.8
Fat 9.9
Italian Salad Dressing

1/4 teaspoon basil
1/4 teaspoon salt
2 tablespoons red wine vinegar
1 tablespoon water
Put seasonings into a small Mason jar. Add red wine vinegar and water. Stir with
a spoon for about a minute. Add the oil. Cap the jar and shake thoroughly. Chill.
About 10 minutes before serving, pour salad dressing over greens and toss.

Servings: 4
Calories 124
Protein 0.1
Carbohydrate 0.9
Fat 13.5
Jersey Girl Salad
1/3 cup olive oil

1 teaspoon salt
1/4 teaspoon dried marjoram, crumbled
1/4 teaspoon dried dill weed
1 head red leaf lettuce
1 head radicchio
1 pound cooked, cleaned salad shrimp
1 medium tomato, cut in wedges
1/2 cup sliced radishes
1/4 cup ripe olives, sliced
1 scallion, chopped
1/4 cup shredded cheddar cheese
1/4 cup shredded mozzarella cheese
In shaker jar, combine olive oil, salt, lemon juice, marjoram, and dill. Shake.
Refrigerate to blend flavors. Thoroughly wash lettuce and radicchio. Dry. Tear
into bite sized pieces. Toss together lettuces with dressing. Toss in shrimp,
radishes, scallion, cheeses, and olives. Garnish with tomato wedges. Serve
immediately
Servings: 5
Calories 233
Protein 18.6
Carbohydrate 3.2
Fat 16.3
Limey Dressing
2 tablespoons lime juice

1/2 teaspoon salt
1/2 teaspoon paprika
Combine all ingredients in small bottle or bowl and mix well. Chill.

Servings: 2
Calories 66
Protein 0.2
Carbohydrate 1.9
Fat 6.9
Mayonnaise
1 egg
1 cup mild tasting oil such as sunflower oil
In blender or food processor, mix egg and vinegar until light in color. Add oil,
one
drop at a time, until very thick. Once mayonnaise begins to thicken, add oil
slightly faster, in a very thin stream of drops. Be patient. Mayonnaise should be
thick, not soupy. Occasionally turn off blender and push mayonnaise down off
sides.
Keeps in refrigerator about 1 week.
This recipe uses uncooked eggs. For best results, purchase salmonella-free
eggs. Only use clean, fresh eggs in recipes calling for raw eggs.
Extra virgin olive oil is not recommended for making homemade mayonnaise.

Servings: 16 (about 1 � cups)
Calories 125
Protein 0.4
Carbohydrate 0.1
Fat 13.9
Paella Salad
1 head cabbage
1 1/2 pounds peeled fresh shrimp
1 1/2 pounds fresh mussels
1 pound boneless, skinless chicken breasts
2 green peppers
1/2 pound string beans
2 cups chicken broth
1/3 cup chopped fresh cilantro
1/2 teaspoon salt
Slice cabbage into angel hair. Set aside. Clean shrimp, set aside. Remove beards
from
mussels. Scrub the shells thoroughly. Discard any open or cracked mussels. Discard
heavy mussels--these are filled with sand. Set mussels aside. Cut chicken into one-
inch
chunks, set aside.
Wash green peppers. Remove seeds and cut into one-inch chunks. Remove ends from
string beans. Cut in one-inch diagonal slices. Heat oil in Dutch oven or wok. Stir-
fry
scallions, peppers, string beans, mushrooms, and garlic 2 minutes. Add chicken.
Stir-fry
2 more minutes. Add broth, cilantro, and salt. Bring to a boil. Add shrimp and
mussels.
Cover and cook 8-10 minutes until mussels are open, shrimp are pink, and chicken is
cooked through. Steam cabbage until tender. Serve paella over cabbage.

Servings: 8
Calories 319
Protein 47
Carbohydrate 17.7
Fat 6.7
Parsley-Garlic Dressing
1/2 cup sunflower seed sprouts

1 clove garlic
2/3 cup water
1/4 teaspoon ground black pepper.
Blend all ingredients together at high speed until creamy. Chill.

Servings: 8
Calories 4
Protein 0.3
Carbohydrate 0.8
Fat 0
Picnic Cauliflower Salad
1 bag frozen cauliflower

8 hard boiled eggs, cooled and peeled
1/2 cup mayonnaise (more or less to taste)
1 dill pickle, chopped
1 scallion, chopped
2 tablespoons fresh parsley, minced
1/2 teaspoon celery seed
Cook cauliflower according to package directions. Drain. Plunge in cold water

and drain thoroughly. In a large bowl, chop 4 eggs. Stir in mayonnaise, vinegar,
pickle, scallion, parsley, and celery seed.
Gently fold in the cooled cauliflower. Add more mayonnaise as desired. Cut
remaining eggs in quarters and arrange over top as a garnish.
Additional garnish suggestions: black olives and paprika

(without additional garnish)
Servings: 8
Calories 197
Protein 8.1
Carbohydrate 5.2
Fat 16.5
Radish Celery Salad
2 cups radishes
4 stalks celery
� cup vinaigrette dressing
1 head leaf lettuce
Wash radishes and celery. Trim tops and ends. Slice thinly. Toss together in
medium bowl with dressing. Refrigerate 1 hour. Wash lettuce thoroughly. Tear
into bite sized pieces. Chill while radishes marinate. Pile lettuce in salad bowl.
Toss with radish mixture.

Servings: 8
Calories 52
Protein 1.0
Carbohydrate 3.3
Fat 4.2
Radish Dressing
1/4 cup lemon juice

2 tablespoons chopped fresh chives
*or 3 tablespoons dried parsley
1/4 teaspoon fresh ground black pepper
4 cups radishes, sliced
Mix all ingredients together well and refrigerate until ready to serve.

Servings: 8
Calories 28
Protein 0.5
Carbohydrate 3.0
Fat 2.0
Sesame Vinaigrette

1/4 cup water
2 teaspoons sesame oil
1 tablespoon vegetable oil
2 tablespoons finely chopped scallions
Combine all ingredients in small jar. Shake. Refrigerate. Shake before serving.

Servings: 6
Calories 37
Protein 0.1
Carbohydrate 1.1
Fat 3.8
Seven Layer Salad
1 head lettuce
3 stalks celery
1 bunch scallions
1 cup thinly sliced radishes
1 cup mayonnaise
1 pound bacon, cooked crisp and crumbled
4 hard boiled eggs, sliced or diced
1 large cucumber, chopped, skin on
� cup Parmesan Cheese
In your prettiest glass salad bowl, layer lettuce, green onions, celery, radishes,
and a thin layer of mayonnaise. Cover with plastic wrap, and refrigerate
overnight. Then layer bacon, eggs, cucumber, and sprinkle with Parmesan
cheese. Toss at the table after guests see the beautiful presentation.

Servings: 8
Calories 342
Protein 13.3
Carbohydrate 10.4
Fat 28.6
Sorrel Salad
� pound fresh sorrel or spinach

� pound leftover cooked duck or chicken breast
1 teaspoon thyme
� teaspoon cayenne pepper
Wash sorrel in several changes of water and trim stems. Drain thoroughly. Pile
sorrel into large salad bowl. Slice duck thinly. In medium bowl, whisk together
oil,
vinegar, thyme, and cayenne. Toss duck with dressing. Pour duck and dressing
over sorrel.
Note: Sorrel has a more tart flavor than spinach.

Servings: 4
Calories 172
Protein 19.2
Carbohydrate 2.6
Fat 9.6
Spicy Bean and Cucumber Salad
2 cups cooked chopped green beans

1 cup finely chopped peeled cucumber
1 tablespoon chopped fresh cilantro leaves
1/4 teaspoon crushed red pepper
1/2 teaspoon salt
Mix all ingredients. Cover and refrigerate about 2 hours or until chilled.

Servings: 4
Calories 25
Protein 1.4
Carbohydrate 5.8
Fat 0.1
Spinach and Alfalfa Sprout Salad
2 tablespoons olive Oil

2 tablespoons water
� teaspoon salt
1 pound spinach
1 cup alfalfa sprouts
1 cup mozzarella cheese
In bottle with lid, combine olive oil, lemon juice, water, garlic, dry mustard,
ground
pepper, and salt. Shake thoroughly. Chill for 10 minutes to blend flavors. Wash
spinach in several changes of water. Remove stems. Tear into bite sized pieces
and place in large salad bowl. Wash alfalfa sprouts; add to spinach. Cut
mozzarella into 1/4" chunks; add to spinach and sprouts. Shake dressing; pour
over salad. Toss.

Servings: 6
Calories 123
Protein 6.6
Carbohydrate 4.3
Fat 9.6
Spring Salad
1 head red leaf lettuce

1 bunch of radishes, sliced thinly
1 small tomato, chopped
1/4 small onion, sliced thinly
1 small green bell pepper, diced
1 cucumber, peeled, halved, seeded, and sliced
1/2 cup alfalfa spouts
1/2 cup sliced black olives
1/2 cup creamy ranch dressing
Trim lettuce leaves, and rinse well in cool water. Dry, tear in bite-size pieces,
and
arrange in a large salad bowl. Add radishes, onion, peppers, green onions,
cucumber, tomato, olives, and sprouts. Toss with ranch dressing.

(with dressing)
Servings: 8
Calories 102
Protein 1.6
Carbohydrate 4.9
Fat 9.1
Taco Salad
8 cups romaine lettuce

8 cups red lettuce
1/4 cup grated Parmesan cheese
2 teaspoons ground cumin, divided
1/4 cup water
1/2 teaspoon salt
1/4 cup olive oil
4 cups cooked and drained ground beef (still hot)
2 cloves grated garlic
1 medium tomato, chopped
4 scallions, chopped finely
3 cups cheddar cheese, grated
Rinse, dry, and tear the lettuce and arrange it in the bottom of a salad bowl. In a
separate small bowl, combine mustard, Parmesan, 1 teaspoon cumin, lemon

juice, water, 1/2 salt, olive oil, and vinegar. Chill. Mix hot ground beef with
remaining 1 teaspoon cumin; sprinkle over lettuce. Add the tomato pieces,
scallions, and cheese. Pour on the cumin dressing. Serve immediately.

Servings: 8
Calories 540
Protein 35.0
Carbohydrate 6.7
Fat 41.5
Tarragon Dressing
1/2 cup sour cream

1/4 teaspoon salt
1/4 teaspoon dry tarragon, crumbled
Combine sour cream, vinegar, salt, and tarragon. Refrigerate to blend flavors.
Stir just before serving.

Servings: 6
Calories 42
Protein 0.6
Carbohydrate 1.0
Fat 4.0
Tofu Salad Platter
12 ounce package firm tofu

1 tablespoon water
1/2 cup finely chopped celery
6 sprigs fresh curly parsley
6 radish roses
6 cucumber lilies
Drain Tofu. Slice thinly. Place in large resealable plastic bag. In shaker jar,
combine parsley, vinegar, oil, oregano, ground black pepper, water, and garlic.
Pour over tofu. Refrigerate 30 to 60 minutes to blend flavors. Stir in celery and
scallions. Arrange 3 lettuce leaves on each plate. Divide tofu among plates.
Garnish each plate with a sprig of parsley, a radish rose, and cucumber lily.

Servings: 6
Calories 79
Protein 5.6
Carbohydrate 4.6
Fat 5.2
Tuna Platter
1 pound fresh tuna

1/2 cup chopped celery
1 tablespoon water
6 tomato slices
3 hardboiled eggs, halved
6 cucumber lilies
Poach tuna. Drain, cool, and chop tuna using a knife or food processor. Toss
tuna and celery, and set aside. In shaker jar, combine parsley, vinegar, oil,
oregano, water, and garlic. Refrigerate 10 minutes to blend flavors. Shake again.
Toss dressing into tuna. Arrange 3 lettuce leaves on each plate. Divide tuna
among plates. Garnish each plate with tomato slice, egg slice, and cucumber lily.

Serves: 6
Calories 186
Protein 21.9
Carbohydrate 4.1
Fat 8.9
Vinaigrette Dressing

2 tablespoons water
1/2 cup olive oil
1/2 teaspoon salt
1/2 teaspoon chopped fresh basil
Combine all ingredients. Shake; chill; pour over fresh salad greens.

Servings: 6
Calories 160.7
Protein 0.1
Carbohydrate 0.5
Fat 18.0
Warm Arugula Salad
1 head cabbage, sliced into angel hair

1 bunch Arugula
� teaspoon salt
Steam cabbage until crisp-tender. Transfer to large serving bowl. Crumble

cheese over cabbage. Thoroughly wash arugula and remove stems. Chop
coarsely. Sprinkle olive oil, garlic, salt, and pepper over cabbage. Add arugula
and toss.

Servings: 8
Calories 130
Protein 4.5
Carbohydrate 7.4
Fat 9.8
Soups and Sauces
Basic Beef Stock
8 pounds meaty beef soup bones

3 cups celery tops, chopped
1 bay leaf
1 teaspoon ground black peppercorns
3 teaspoons salt
4 quarts water
Heat oven to 425�. Put soup bones into a roasting pan (not glass.) Roast for 40
minutes,
turning twice. Remove from oven and drain fat.
Put bones into large stock pot. Add remaining ingredients except water. Heat the
empty
roasting pan over high heat for about a minute. Do not allow to burn. Pour in some
of the
water and continue cooking until water boils. Loosen brown bits from the roasting
pan
with a spoon. Pour all the water from the roasting pan and the rest of the 4 quarts
of
water into the stock pot.
Heat to boiling. Cover and reduce heat. Cook for 5 to 6 hours. Strain the stock to
remove
the meat and vegetables. Makes about 10-12 cups. The vegetables and meat are good
as a sort of soup, or in a soup that doesn't require clear stock.
Nutrition Information-grams per cup

(unskimmed)
Servings: 12 cups
Calories 54
Protein 6.1
Carbohydrate 1.0
Fat 2.8
Chicken Broth
3 pounds chicken backs

12 cups water
3 scallions
Bring all ingredients to boil in Dutch oven. Skim off foam. Reduce heat; cover
Dutch oven. Cook 2 to 3 hours. Cool broth. Strain. Discard chicken backs.
Refrigerate broth. Remove fat from surface of broth. Freeze.

Servings: 8 (Makes about 8 cups)
Calories 77
Protein 11.1
Carbohydrate 1.9
Fat 2.6
Chinese Tofu Soup
8 ounce block Tofu

6 ounces fresh crabmeat
2 cups spinach
1 teaspoon salt
Cut tofu into 40 small cubes. Flake crabmeat. Pick out any pieces of shell. Wash
spinach. Remove stems. Coarsely chop.
Bring broth to boil. Add salt, tofu, and crabmeat. Boil 1 minute. Arrange spinach
in large serving bowl. Pour soup over spinach.

Servings: 4
Calories 144
Protein 21.1
Carbohydrate 3.3
Fat 5.5
Cream Sauce
1/2 cup sour cream

2 tablespoons mayonnaise
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
Combine sour cream, mayonnaise, lemon juice, salt, pepper, and hot pepper
sauce in small saucepan. Heat over low heat just until hot, stirring constantly.
Serve over cooked vegetables.

(without vegetables)
Servings: 6
Calories 74.8
Protein 0.7
Carbohydrate 1.2
Fat 7.7
Cucumber Salsa
1 cup dairy sour cream

1 teaspoon ground cumin
1/2 teaspoon salt
2 pared, seeded and coarsely shredded medium cucumbers
Mix all ingredients. Cover and refrigerate until chilled, about 2 hours. Makes
about 2 cups salsa.

Servings: 8
Calories 73
Protein 1.5
Carbohydrate 3.5
Fat 6.2
Egg Drop Soup
2 eggs
1 teaspoon salt
2 teaspoons finely chopped scallions
Beat eggs with a bit of the salt. Set aside. Bring chicken broth to boil. Stir in
remaining salt. Slowly pour the beaten eggs into the boiling broth, stirring
constantly. Cook one minute.
Pour soup into serving bowls. Sprinkle with scallions.

Servings: 4
Calories 76
Protein 8.7
Carbohydrate 1.3
Fat 3.8
Fresh Salsa
1 cucumber, chopped
1 small tomato, chopped
1 scallion, chopped
1 teaspoon taco seasoning mix
1 teaspoon lemon juice
Combine all ingredients. Chill.

Servings: 4
Calories 19.4
Protein 0.9
Carbohydrate 4.3
Fat 0.2
Garlic Greek Sauce
1 cup sour cream

1 cucumber
2 cloves garlic
Cut up the cucumber into very small pieces. Sprinkle with little salt and set aside
20 minutes. Rinse briefly and drain thoroughly. Crush the garlic. Stir in sour
cream, cucumber and ground black pepper. Chill 10 minutes. Serve.

Servings: 8
Calories 68
Protein 1.2
Carbohydrate 2.6
Fat 6.1
Hollandaise Sauce

3 egg yolks
1/2 teaspoon salt
1/8 teaspoon ground red pepper
1/2 cup butter, melted
Heat lemon juice in microwave for 20 seconds at high power. Juice should be
warm, not hot. Pour hot water in blender. Discard hot water, dry blender with
paper towels. Turn blender to low speed. Blend lemon juice, yolks, salt, and
ground red pepper until smooth. Turn blender to high speed. Remove center part
of cover if possible, or remove cover. Slowly pour melted butter into egg mixture,
in a steady, thin stream.

Servings: 6
Calories 165
Protein 1.6
Carbohydrate 0.6
Fat 17.7
Summery Stew
2 pounds lean boneless chuck roast

6 cups water
1 teaspoon salt
1 bay leaf
4 boneless, skinless chicken thighs
2 cups sliced celery
2 cups chopped green pepper
3 cups shredded cabbage
1 cup chopped scallions
Cut roast into one-inch cubes. In Dutch oven, combine beef cubes, water, salt,
and bay leaf. Boil 3 minutes. Reduce heat, and simmer 1 hour. Cut chicken
thighs in quarters. Add to Dutch oven. Add water only if necessary. There should
be about enough water to barely cover the meat. Bring to boil one minute, then
reduce heat and simmer 1 hour. Remove beef and chicken from pan. With two
forks, pull meat apart. Cool broth in refrigerator and remove fat from broth.
Discard bay leaves.
In olive oil in wok or large skillet, stir-fry celery, green pepper, mushrooms,
cabbage, and garlic until vegetables are crisp-tender. Add scallions and stir-fry
very briefly. Add broth and meat cook just until heated through.

Serves: 8
Calories 249
Protein 34
Carbohydrate 8.1
Fat 8.6
Tartar Sauce
1/2 cup mayonnaise

1 tablespoon green olives, chopped
1 tablespoon dill pickle, chopped
1 tablespoon scallions
Chop olives, pickle, and scallions very fine. Stir in mayonnaise. Chill until
serving.

Servings: 6
Calories 134
Protein 0.3
Carbohydrate 0.8
Fat 14.7
White Wedding Soup
1 pound spinach, thoroughly washed

2 quarts homemade chicken broth
4 whole eggs
1/4 cup fresh basil leaves
1/2 cup freshly grated Parmesan cheese
Remove stems from spinach. Tear each leaf in quarters. Rinse and set aside.
Boil chicken broth in large pan. Beat together eggs, parsley, basil, lemon juice,
pepper, and Parmesan. Set aside. 5 minutes before serving, and working quickly,
stir spinach into broth. Cook about a minute longer. Using wire whisk, stir egg
mixture into the broth, adding the eggs gradually so they don't clump. This should
be wispy looking. Continue to whisk until egg is cooked through, about 2 minutes.
Serve immediately.

Servings: 8
Calories 157
Protein 18.4
Carbohydrate 5.8
Fat 6.9
Vegetables
Baked Cabbage

1 egg
3/4 cup half and half
1 pound mushrooms, sliced thickly
1 head cabbage, shredded
Oil a large casserole dish with the olive oil. Beat the egg. Beat in the half-and-
half
and cayenne pepper. Fold in the mushrooms, then the cabbage. Turn into
casserole dish. Bake at 350� 45 minutes until cabbage is tender, adding a little
water if necessary. Garnish with fresh parsley.

Servings: 8
Calories 87
Protein 4.1
Carbohydrate 10.1
Fat 4.3
Baked Celery
1 head celery
1 cup chicken broth
1 tablespoon butter
Salt and Pepper *Optional
Wash celery. Cut into 1-inch slices. Steam 1 minute. Drain. Transfer to 9-inch
square glass baking dish. Pour chicken broth over celery. Dot with butter.
Sprinkle with salt and pepper, if desired. Cover with foil. Bake at 350� 45 minutes
minutes, until celery is soft.

Servings: 8
Calories 23
Protein 1.4
Carbohydrate 1.4
Fat 1.8
Baked Chinese Cabbage
1 head Chinese cabbage (Bok Choy)

1/2 cup shredded Swiss cheese
1 tablespoon butter
1/4 teaspoon salt
3/4 cup half-and-half
1/4 cup freshly grated Parmesan
Wash cabbage. Cut into 1-inch slices. Arrange cabbage in a 9-inch square glass
baking pan. Sprinkle cheese over cabbage. Dot with butter and sprinkle with salt.
Pour half-and-half over all.
Bake at 350� 30 minutes until bubbly and tender. Sprinkle with Parmesan. Broil
3-4 minutes until golden brown.

Servings: 8
Calories 81
Protein 3.9
Carbohydrate 1.5
Fat 6.8
Baked Vegetables

1 package (20 ounces) frozen cauliflower
1 large green pepper, cut into strips
1 medium tomato, diced
1 cup celery, sliced
2 tablespoons butter or margarine
1 bunch chopped scallions
2 large cloves garlic, minced
1 tablespoon water
1/2 teaspoon salt
Preheat oven to 325�F. Lightly grease a 3-quart casserole with olive oil. Spread
frozen cauliflower in an even layer in the casserole. Follow with layers of green
pepper strips and celery. Melt margarine in skillet and saut� garlic until tender.
Stir in scallions, water, oregano, salt and pepper. Pour garlic mixture over
cauliflower. Cover casserole and bake for approximately 1 hour until cauliflower
is crisp-tender.

Servings: 6
Calories 77
Protein 2.25
Carbohydrate 7.7
Fat 5.0
Bean Sprout Stir-Fry

1/2 teaspoon sesame oil
1 clove garlic, minced
1/4 onion, sliced
1 stalk celery, sliced
2 cups mushrooms, sliced
12 ounces bean sprouts
1/2 teaspoon fresh ginger, diced
1/4 teaspoon salt
Prepare and set aside all ingredients. In a large skillet or wok, heat olive and
sesame oil. Add garlic, onion and celery, and cook 1 minute, stirring constantly.
Add mushrooms and bean sprouts. Continue cooking and stirring 2 minutes
more. Season with ginger, pepper, and salt.

Servings: 4
Calories 104
Protein 3.5
Carbohydrate 7.8
Fat 7.7
Boiled Collard Greens
1 pound collard greens

1 ham hock or 1/4 pound salt pork
1/2 teaspoon salt
Wash collard greens thoroughly changing water several times. Remove tough
stems. Tear into bite-sized pieces. Boil enough water to cover greens. Boil
greens 2 minutes. Drain. Again, boil 2 quarts water. Return greens to pan, and
add ham, pepper, and salt. Cover and cook over medium heat 45 minutes.

Servings: 8
Calories 49
Protein 3.5
Carbohydrate 4.1
Fat 2.4
Broccoli Hash
1 head cauliflower
3 cups grated broccoli stems
1/2 cup sour cream
2 cups leftover steak, diced
3/4 cup shredded sharp Cheddar cheese
Preheat oven to 350�. Steam the cauliflower until tender. Drain thoroughly. Mash
cauliflower with potato masher or electric mixer. In a large bowl, combine the
grated broccoli stems, sour cream, and mashed cauliflower, stirring to mix well.
Turn mixture into a greased 9-inch baking dish. Cover with foil. Bake until heated
through, about 25 minutes. Remove foil and stir in leftover steak. Sprinkle
cheddar cheese over top. Return to oven, and bake until top is lightly browned,
about 5-10 minutes longer.

Servings: 8
Calories 195.2
Protein 13.4
Carbohydrate 3.1
Fat 14.5
Broccoli Primavera
2 pounds broccoli florets

8 cups angel hair sliced cabbage
2 tablespoons chopped fresh basil
Steam broccoli florets until crisp-tender. Set aside. Heat oil in wok or skillet
until
hot. Saut� scallions and garlic for 1 minute. Stir in broccoli.
Steam cabbage until tender. Drain. Toss together broccoli mixture, cabbage,
basil, and parsley.

Serves: 8
Calories 65
Protein 4.7
Carbohydrate 11
Fat 1.7
Broccoli Saut�
2 pounds fresh broccoli

1/2 cup water
1 teaspoon salt
Wash broccoli. Cut into spears. Arrange in Dutch oven. Pour water and oil over
broccoli. Sprinkle with garlic, salt, and pepper. Cover tightly. Cook over low heat
20 minutes, turning several times, until crisp-tender.

Servings: 8
Calories 63
Protein 3.4
Carbohydrate 6.2
Fat 3.8
Brussels Sprouts in Bacon Sauce
1 pound Brussels Sprouts

� pound bacon
Wash Brussels sprouts; trim ends. Separate leaves from sprouts. Thinly slice
tough inner core. Fry bacon until crisp. Remove from pan and drain on paper
towels. Stir-fry Brussels sprouts and garlic in bacon grease until just tender. Add
butter and continue to cook and stir until butter melts. Transfer to serving dish.
Crumble bacon over Brussels sprouts. Serve immediately.

Servings: 6
Calories 192
Protein 8.4
Carbohydrate 7.1
Fat 15.2
Cabbage Ala King

1 teaspoon salt
1 tablespoon butter
1 egg
1 cup sour cream
1/4 teaspoon salt
Melt butter in wok or Dutch oven. Add cabbage and cook, stirring often, until
tender. Stir in salt lemon juice. In a small bowl, stir together egg and sour
cream.
Add egg mixture to cabbage and stir and cook until mixture begins to thicken. Stir
in salt and pepper.

Servings: 8
Calories 111
Protein 3.1
Carbohydrate 7.6
Fat 8.3
Cabbage Au Gratin

1/2 cup heavy cream
1 cup shredded Swiss cheese
1/2 teaspoon salt
Steam cabbage until soft. Drain thoroughly. Rinse saucepan in water. Heat
cream in wet pan over low heat until bubbly, stirring constantly. Stir in cheese,
pepper, and salt. Transfer cabbage to large vegetable dish. Pour cheese sauce
over cabbage, and serve.

Servings: 8
Calories 132
Protein 5.7
Carbohydrate 7.1
Fat 9.6
Cauliflower and Mushrooms Italienne
2 cups whole milk ricotta cheese

1/3 cup grated fresh Parmesan cheese
1/2 teaspoon salt
1 head cauliflower
1 pound mushrooms thickly sliced
1 bunch scallions
1 head cabbage
Combine ricotta, Parmesan, and salt in small bowl, set aside. Clean cauliflower
and break into florets. Steam cauliflower until tender. Heat oil in skillet. Stir
in
garlic and mushrooms. Stir-fry one minute. Slice scallions into 1-inch pieces. Add
to mushroom mixture. Stir in cauliflower. Stir in ricotta mixture continue cooking
for 6 minutes. If mixture becomes too dry add a bit of water.
Cut cabbage into angel hair. Steam until al dente. Drain cabbage and top with
cauliflower mixture. Toss slightly and serve with additional grated cheese.

Servings: 12
Calories 133
Protein 7.5
Carbohydrate 8.0
Fat 8.6
Cauliflower Parmesan
1 head cauliflower
1/3 cup sour cream
1 cup freshly grated Parmesan cheese, divided
� teaspoon salt
Steam cauliflower until soft. Drain. Mash cauliflower with sour cream and half of
the Parmesan. Add salt and pepper to taste. Grease 8inch glass baking dish
lightly with olive oil. Turn cauliflower mixture into baking dish. Sprinkle with
remaining Parmesan. Bake at 350� for 20 minutes, until lightly browned.

Servings: 6
Calories 93
Protein 6.3
Carbohydrate 2.0
Fat 6.7
Cauliflower with Mustard Sauce
1 1/2 cups chicken broth

1 teaspoon dill seeds
*or 1 teaspoon fresh dill weed
3 bay leaves
1 head cauliflower, cut into bite-size pieces
1 teaspoon minced fresh dill
Pour broth into a 10-inch skillet and add dill seeds and bay leaves. Cover and
bring to a simmer. Add cauliflower. Cover and continue to simmer until
cauliflower is tender, about 7 to 8 minutes.
Transfer cauliflower and broth into bowl, and refrigerate. Let cauliflower chill in
broth for about 30 minutes.
Drain cauliflower, reserving 1/4 cup strained broth. Arrange cauliflower in a

serving dish. Combine reserved broth with mustard. Drizzle sauce over
cauliflower. Sprinkle with minced dill, and serve.

Servings: 6
Calories 29
Protein 3.3
Carbohydrate 2.4
Fat 0.9
Cheesed Asparagus
2 pounds Asparagus
1/2 teaspoon olive oil
8 ounces brie, sliced
2 cups shredded mild cheddar cheese, shredded
2 cups shredded mozzarella cheese
Wash Asparagus, trim and discard woody ends. Steam Asparagus 3 minutes.
Grease a 9-inch glass baking dish with olive oil. Lay asparagus in pan. Arrange
brie slices over asparagus. Sprinkle cheddar cheese over brie, and mozzarella
cheese over all. Sprinkle with ground cayenne pepper.
Bake at 350� for 15 to 20 minutes, until cheeses are melted but not bubbling.

Servings: 8
Calories 328
Protein 21.7
Carbohydrate 6.4
Fat 24.8
Cold Stuffed Cucumbers
6 small cucumbers
2 ounce anchovies
1 tablespoon dill, chopped
6 oz. cream cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon finely chopped scallion tops
Scrape unpeeled cucumbers with fork tines to form a decorative edge. Cut into 2-
inch thick slices. Remove seeds from each round. Mash anchovies. Mix with dill.
Mix cream cheese with sour cream until softened. Stir in anchovy mixture.
Season with salt and pepper to taste. Fill cucumber rings with anchovy mixture
and chill for several hours.

Servings: 6
Calories 163
Protein 6.4
Carbohydrate 9.7
Fat 11.8
Cold Tofu Filling
12 ounce package silken Tofu

� teaspoon turmeric powder
� cup mayonnaise, more or less to taste
1 cup minced celery
1 tablespoon fresh chopped parsley
Mash tofu with fork. Combine mustard, vinegar, turmeric, and mayonnaise. Add
mayonnaise mixture to tofu. Stir in celery and parsley. Chill for 30 minutes to
blend flavors. Stir. Serve.
Similar to egg salad.

Servings: 8
Calories 87
Protein 3.8
Carbohydrate 2.0
Fat 7.6
Creamed Celery
4 cups celery, chopped

� cup chopped fresh parsley
3 oz cream cheese
� cup sour cream
1 teaspoon dried basil
1 tablespoon chopped fresh chives
Steam celery in medium saucepan until tender. Drain. In a small bowl, combine
cream cheese, sour cream, basil and chives. Stir cheese mixture into celery,
cooking over low heat until heated through.

Servings: 8
Calories 83
Protein 2.2
Carbohydrate 4.2
Fat 6.9
Creamed Kale
2 pounds kale
3/4 cup heavy cream
1/2 teaspoon salt
Wash kale in several changes of water. Remove stems. Tear into bite sized
pieces. Steam kale for 2-3 minutes, until soft. Drain thoroughly. In a large
saucepan, combine kale, cream, salt, and black pepper. Simmer 2 minutes. Turn
heat down and cook 5 to 6 minutes, until mixture begins to thicken.

Servings: 8
Calories 134
Protein 4.2
Carbohydrate 12.0
Fat 9.1
Creamed Mushrooms
1 pound mushrooms
1/2 cup heavy cream
1 tablespoon butter
1 teaspoon chopped fresh basil
Slice mushrooms thickly. Set aside. Rinse a small saucepan in water. Heat
cream in wet saucepan over low heat, stirring constantly, until cream begins to
thicken. Remove from heat. Saut� garlic and mushrooms in butter for 2-3
minutes, until mushrooms begin to soften. Stir in black pepper and basil. Stir in
cream and cook 1 minute longer.

Servings: 6
Calories 107
Protein 2.2
Carbohydrate 4.7
Fat 9.6
Creamed Spinach
1 pound fresh spinach, stems removed

1 tablespoon heavy cream
� teaspoon coarsely ground black pepper
Rinse spinach thoroughly in several changes of water. Steam spinach. Drain well
and chop fine. Squeeze out all remaining water. Thoroughly combine cream and
cream cheese. Stir into spinach. Sprinkle with ground black pepper.

Servings: 4
Calories 112
Protein 4.9
Carbohydrate 4.7
Fat 9.2
Creamy Cabbage
1 medium head green cabbage

3 ounce cream cheese, softened
2 tablespoons milk
1/2 teaspoon celery seed
Dash pepper
1 tablespoon chopped parsley
Shred cabbage. Steam in small amount of water until crisp-tender. Drain

thoroughly. Mix cream cheese and milk. Stir celery seed, pepper, and parsley.
Stir cheese mixture into hot cabbage.

Servings: 8
Calories 68
Protein 2.4
Carbohydrate 6.7
Fat 4.1
Creamy Green Bean Bake
1 1/2 pounds green beans

1 cup sour cream
1 teaspoon salt
1/4 teaspoon ground back pepper
Grease 1 1/2 quart casserole dish. Wash and trim green beans. Cut in 1-inch
pieces. Steam 2 minutes. Drain. Stir together sour cream, salt, and pepper. Stir
into green beans and turn mixture into casserole dish. Top with cheese. Bake at
350� for 25 minutes.

Servings: 6
Calories 193
Protein 8.0
Carbohydrate 10.0
Fat 13.4
Creamy Mushrooms
1 pound mushrooms thinly sliced

1 small onion, peeled and grated
1 garlic clove, grated
1/4 teaspoon salt
1 cup sour cream
paprika
Preheat oven to 350�.

Saut� the mushrooms, onion, garlic, salt, and pepper in olive oil for 15-20
minutes, until mushrooms give up their liquid and liquid evaporates. Transfer
mixture to baking dish. Spoon sour cream over mushrooms, artistically leaving
some mushrooms peeking through the cream. Sprinkle with paprika. Bake just
until cream is warm.

Servings: 6
Calories 107
Protein 3.1
Carbohydrate 6.4
Fat 8.4
Crispy Spinach
2 pounds fresh spinach

Vegetable oil for deep frying
1 teaspoon salt
Wash and dry spinach. Remove stems. Shred spinach with a sharp knife into
very thin shavings. Allow to air dry on paper towels at least 30 minutes.
Heat oil in wok over medium-high heat. Cook spinach in 4 batches. Stir with
wooden spoon until spinach starts to float to top of oil. Remove from oil with a
slotted spoon. Drain very thoroughly on paper towels.
Place drained spinach in serving bowl. Sprinkle with salt. Serve cold.

Servings: 8
Calories 85
Protein 3.2
Carbohydrate 4.0
Fat 7.2
Cucumber Ala Grecque
3 medium cucumbers
1/2 cup sour cream
1 tablespoon fresh lemon juice
1 teaspoon chopped mint leaves
Peel cucumber. Cut in half lengthwise and discard seeds. Slice thinly.
Mix the remaining ingredients together; add cucumbers and toss. Chill for 1 hour.
Serve.

Servings: 6
Calories 63
Protein 1.8
Carbohydrate 5.5
Fat 4.3
Curried Cauliflower

1 medium onion, peeled and sliced
1 tablespoon curry powder
1 head cauliflower, cut into florets
1/2 teaspoon salt
1 cup water
In a medium saucepan, stir together oil, curry, and garlic. Cook over medium
heat 1 minute. Stir in cauliflower, salt, and 1 cup water. Cook, covered, 15-20
minutes, until cauliflower is soft.

Servings: 6
Calories 26
Protein 0.7
Carbohydrate 2.6
Fat 1.7
Devilled Cauliflower
I head cauliflower
2/3 cup heavy cream
2 teaspoons dry mustard
Trim cauliflower and break into florets. Steam 5 minutes. Drain. Melt butter in 9 x
12 oblong glass baking dish, and turn to coat bottom. Arrange cauliflower in
buttered baking dish. Stir together cream and dry mustard in small saucepan.
Cook over medium heat 4 minutes, stirring constantly. Pour over cauliflower.
Bake at 350� 40 minutes, until bubbly and thickened.

Servings: 6
Calories 131
Protein 1.1
Carbohydrate 1.7
Fat 13.8
Devilled Vegetables
2 bunches fresh broccoli

1 head cauliflower
1 pound fresh mushrooms
1 green pepper
2/3 cup olive oil
1 tablespoon poppy seeds
Use florets of broccoli and cauliflower only. Wash thoroughly. Soak for 1/2 hour
in warm salt water. Drain and rinse. Steam 3 minutes. Cut mushrooms in half
lengthwise. Add to broccoli and cauliflower. Continue steaming for 2 more
minutes. Drain thoroughly. Cool. Wash and seed green pepper. Cut into thin
strips. Toss together cooled broccoli, cauliflower, and mushrooms, with the
pepper strips and scallions. Shake together vinegar, oil, mustard, and poppy
seeds. Pour over vegetables. Refrigerate 2 to 3 hours to blend flavors.

Servings: 12
Calories 129
Protein 1.7
Carbohydrate 4.0
Fat 12.6
Garlic Beef Tofu
1 block tofu
1/2 pound beef
2 cups sliced celery
1/2 teaspoon salt
Cut tofu into small cubes. Brown the beef, garlic, celery, salt, pepper, and
cayenne. Stir in the tofu. Continue cooking until the tofu gives up its liquid.
Serve with sour cream or hot sauce.

Servings: 6
Calories 165
Protein 11.9
Carbohydrate 3.4
Fat 11.9
Garlic Brussels Sprouts
1 pound Brussels Sprouts

� teaspoon salt
� cup freshly grated Parmesan cheese
Wash Brussels sprouts; trim ends. Cut in quarters. Heat olive oil in wok or
skillet.
Saut� Brussels sprouts for 2 minutes. Stir in garlic, salt, and pepper. Cover and
cook for 5 minutes, until tender. Stir in lemon juice and Parmesan cheese. Serve
immediately.
Servings: 6
Calories 71
Protein 4.1
Carbohydrate 7.8
Fat 3.5
Green Beans in Sour Cream Sauce
2 pounds green beans

1/4 cup scallions
1 teaspoon salt
3/4 cup dairy sour cream
1 tablespoon minced parsley
Snap off ends of beans. Wash under cold water. Cut beans diagonally in one-
inch slices. Steam green beans until tender. Drain; Combine sour cream, salt,
parsley, and pepper. Stir into beans.
Serve immediately.

Servings: 8
Calories 84
Protein 2.9
Carbohydrate 9.5
Fat 4.7
Hot-Hot Spinach
1 pound washed spinach

1 tablespoon prepared yellow mustard
Tear spinach into bite sized pieces. Rinse and drain. Cook garlic briefly in olive
oil in wok or large pan. Add drained spinach. Cook and stir until spinach wilts.
Stir
in mustard and cayenne pepper. Serve immediately.

Servings: 4
Calories 60
Protein 3.5
Carbohydrate 4.7
Fat 4.0
King Kale
1 pound kale
11/4 teaspoon sesame oil
2 garlic cloves, grated
2 tablespoons chicken broth
Wash kale in several changes of water. Remove tough stems. Cut into 1-inch
squares. In a wok or frying pan, heat the sesame oil. Stir-fry the garlic but do
not
allow it to brown. Add the chicken broth and kale. Cover for 2-3 minutes, until
kale wilts. Sprinkle with ground black pepper.

Servings: 4
Calories 74
Protein 4.2
Carbohydrate 12.0
Fat 2.3
Lemon Green Beans
2 pounds fresh green beans

2 cloves garlic, minced
1/2 teaspoon salt
1/4 cup fresh lemon juice
Snap ends off green beans and rinse thoroughly. Steam for 3 minutes. Drain.
Saut� garlic in olive oil for 2 minutes, stirring constantly. Add beans, salt,
lemon
juice, and parsley. Cook for another 1 to 2 minutes until beans are crisp-tender,
stirring frequently. Serve immediately.

Servings: 8
Calories 55
Protein 2.3
Carbohydrate 9.4
Fat 1.9
Marinated Vegetables
1/2 cup Italian dressing

2 medium cucumbers, peeled and thinly sliced
2 cup radishes, thinly sliced
4 stalks celery, thinly sliced
Combine Italian dressing and pepper in a medium salad bowl; stir well. Add
cucumber, onion, celery, radishes, and parsley. Toss. Cover and marinate in
refrigerator for at least 3 hours. Toss just before serving.

Servings: 8
Calories 88
Protein 1.0
Carbohydrate 5.6
Fat 7.4
Mashed Broccoli
2 10-ounce packages chopped broccoli

1 cup cheddar cheese, grated
1/2 cup mayonnaise
2 eggs
1/2 teaspoon salt
1/2 cup grated Parmesan cheese
Cook broccoli according to package directions. Drain. Mash with potato masher
or electric mixer. Add cheddar, mayonnaise, eggs, salt, and pepper. Spoon into
greased casserole dish. Sprinkle with Parmesan cheese. Bake at 400� for 15
minutes.

Servings: 8
Calories 217
Protein 9.4
Carbohydrate 4.7
Fat 18.6
Okra Saut�
2 cups coarsely chopped green bell peppers

3 cups okra
1/2 teaspoon salt
Steam peppers 2 minutes. Drain. Set aside. Cook garlic in hot olive oil in medium
saucepan for 1 minute. Add okra. Cook 8 minutes, stirring constantly. Stir in
green peppers, salt, and pepper. Continue cooking until vegetables are crisp-
tender.

Servings: 6
Calories 49
Protein 1.3
Carbohydrate 6.2
Fat 2.4
Peppers and Mushrooms Tarragon

2 green peppers
2 tablespoons fresh tarragon, chopped
2 tablespoons fresh grated Parmesan cheese
Heat chicken broth and oil in frying pan. Wash peppers; discard seeds. Cut
peppers into 1-inch squares; add to broth in pan. Add mushrooms and saut� until
mushrooms are tender. Stir in tarragon and cayenne pepper. Transfer to serving
dish. Sprinkle with Parmesan.

Servings: 6
Calories 46
Protein 3.2
Carbohydrate 5.8
Fat 1.8
Peppers and Radishes
1 bunch radishes
2 green peppers
1/2 teaspoon salt
1/4 teaspoon rosemary leaves
Wash and trim radishes. Cut each radish in half, quartering larger radishes.
Wash and seed green peppers. Cut into thin strips. In wok or skillet, heat olive
oil. Stir-fry radishes and peppers 5-8 minutes, until crisp-tender. Sprinkle with
salt, pepper, and rosemary.

Servings: 4
Calories 41
Protein 0.4
Carbohydrate 2.6
Fat 3.5
Puffy Broccoli
2 bunches broccoli, cut into spears

1/2 teaspoon salt
2 egg whites
� cup shredded Swiss cheese
1/2 cup mayonnaise
Wash broccoli. Steam until crisp-tender. Drain. Arrange in shallow baking dish.
Sprinkle with salt. Using electric mixer, beat egg whites until stiff but not dry.
Fold
in cheese and mayonnaise. Spread over broccoli. Broil 5 minutes until golden
brown. Serve immediately.

Servings: 8
Calories 153
Protein 5.2
Carbohydrate 2.8
Fat 14.0
Roasted Green Beans and Garlic
2 pounds green beans

6 cloves garlic
1 teaspoon salt
Trim tops and ends from green beans. Wash whole beans and drain thoroughly.
Clean the string beans by snipping off the ends, then wash and dry them.
Arrange in a single layer on baking sheet lined with foil. Cut each garlic clove in
quarters. Sprinkle over green beans. Drizzle olive oil over all, turning to coat
evenly. Bake at 375� for 15 to 20 minutes, stirring occasionally.

Servings: 8
Calories 83
Protein 2.2
Carbohydrate 8.8
Fat 5.2
Roasted Mushroom Salad
4 cups romaine lettuce

2 cups curly endive
2 cups radicchio
1 clove garlic, crushed
1/4 teaspoon salt
2 green peppers
1/2 pound fresh shiitake mushrooms
Wash lettuce, endive, and radicchio, and tear and combine in a large salad bowl.
Combine vinegar, chicken broth, olive oil, garlic, salt, and pepper in small
covered jar or
in a bowl. Shake or stir.
Wash and seed pepper. Cut into one-inch squares. Clean mushrooms and cut in
quarters. Combine peppers, mushrooms, and about 2 tablespoons of the vinegar
mixture. Mix well. Spread mushroom mixture on a shallow baking sheet with a layer
of
foil and lightly coated with olive oil or cooking spray. Bake at 375� 15 to 20
minutes.
Mushrooms should be a bit crispy around the edges.
Add warm mushroom mixture to lettuce mixture. Shake and pour remaining dressing
over salad. Toss and serve immediately.
Calories 47
Protein 2.5
Carbohydrate 6.3
Fat 2.0
Saut�ed String Beans
1 pound string beans, ends removed

3 cloves garlic
� teaspoon salt
Steam string beans for 5 minutes. Drain. Heat oil in medium frying pan over low
heat. Grate garlic into pan. Turn heat to high, and cook and stir until garlic just
begins to sizzle. Add string beans, stirring until garlic just begins to turn
golden.
Sprinkle with salt and pepper

Servings: 4
Calories 69
Protein 2.2
Carbohydrate 8.9
Fat 3.5
Savory Green Beans
1 pound green beans

1 tablespoon butter
1 teaspoon vinegar
3 tablespoons grated Parmesan cheese
Snap ends off green beans. Rinse under cold water. Cut diagonally into one-inch
pieces. Steam green beans, Drain. Arrange beans in shallow serving dish. Cut
butter over beans. Sprinkle with vinegar. Toss with cheese and garlic. Serve
immediately.

Servings: 4
Calories 79
Protein 3.7
Carbohydrate 8.6
Fat 4.1
Shiitake Asparagus
1 pound fresh asparagus

1/4 pound fresh shiitake mushrooms, sliced
1/4 cup water
1/2 teaspoon salt
8 cups angel-hair sliced cabbage
4 tablespoons grated fresh Parmesan cheese
Snap off ends of asparagus. Cut asparagus into one-inch pieces, on the
diagonal. Heat oil in wok or skillet. Saut� asparagus about 1 minute. Add
mushrooms and garlic. Reduce heat and simmer 3 minutes. Add parsley, water,
salt, and red pepper. Cook 2 minutes.
Steam or boil cabbage until tender. Drain. Toss asparagus mixture with cabbage.
Serve with grated Parmesan cheese.

Calories 60
Protein 3.8
Carbohydrate 8
Fat 2.3
Spicy Cauliflower
1 head cauliflower
2 tablespoons taco seasoning
1 tablespoon melted butter
1/2 cup sour cream
1/4 cup mayonnaise
2 teaspoons water
Separate cauliflower into florets and boil 15 minutes, or until just tender. Drain
thoroughly. Arrange in shallow baking dish. Combine seasoning, sour cream,
mayonnaise, and water. Spoon over cauliflower. Bake at 350 degrees for 25
minutes.

Servings: 6
Calories 132
Protein 1.1
Carbohydrate 3.0
Fat 13.3
Spinach Curry
1 pound spinach
1/4 cup finely chopped onion
1 teaspoon curry powder
1/2 teaspoon ground cardamom
1/4 cup water
Rinse spinach in several changes of water. Drain thoroughly. Remove tough
stems. Tear spinach into bite sized pieces. Set aside. In a large skillet, heat the
olive oil over medium heat. Saut� onion and garlic in olive oil until soft. Stir in
the
cumin, curry powder, coriander, cardamom and pepper and saut� for 2 more
minutes. Add spinach and water to garlic mixture. Saut� for 1 minute stirring
constantly. Cover pan and cook just until spinach wilts.

Servings: 4
Calories 64
Protein 3.6
Carbohydrate 5.7
Fat 4.0
Spinach Strudel
16 ounce container whole milk ricotta cheese

1 10-ounce package frozen chopped spinach, thawed
4 large outer cabbage leaves
1 bunch scallions, chopped fine
1/4 cup chopped fresh basil
1/4 cup chopped fresh oregano
1/2 teaspoon salt
2 egg whites, room temperature
1/4 cup water
Line a colander or sieve with cheesecloth. Allow ricotta to drain in lined colander
for 1
1/2 hours. Drain spinach and squeeze out as much water as possible. Paper towels
are
helpful in squeezing water out of frozen spinach. Thoroughly wash cabbage leaves.
Steam for 2 minutes. Drain and cool.
Combine drained ricotta, drained spinach, scallions, basil, oregano, and salt. Beat
1
minute by hand. Beat egg whites at high speed using an electric mixer until eggs
form
stiff peaks. Do not over beat. Fold egg whites into ricotta mixture.
Spoon one-fourth of the cheese along one side of each cabbage leaf. Roll up
jellyroll
fashion. Secure with toothpicks if necessary. Place seam side down in large baking
dish.
Pour 1/4 cup water into baking dish. Cover with foil. Bake at 325� for 30-35
minutes.

Serves: 8
Calories 124
Protein 8.9
Carbohydrate 5.9
Fat 7.7
Sprouts and Cheddar
1 pound fresh Brussels sprouts

4 ounces cheddar cheese, shredded
1 tablespoon water
1 egg yolk
Steam Brussels sprouts; drain. Arrange in pretty serving dish. Melt cheddar
cheese and water in microwave. Stir in mustard and ground black pepper. Beat
egg yolk. Add to cheese mixture, stirring constantly with fork or wire whisk.
Microwave for about half a minute, until bubbly but not boiling. Stir; pour sauce
over Brussels Sprouts.

Servings: 4
Calories 179
Protein 11.6
Carbohydrate 10.7
Fat 11.1
Steamed Asparagus
2 pounds fresh asparagus
Rinse asparagus under running water. Snap off woody bottom stalks. Arrange
spears in a glass baking dish. Cover with plastic wrap. Microwave on HIGH for 2-
3 minutes. Carefully remove plastic wrap and move inside spears to outside.
Replace plastic wrap and microwave for an additional 2-4 minutes, checking
every minute with a fork until asparagus is crisp-tender.

Servings: 8
Calories 26
Protein 2.6
Carbohydrate 5.2
Fat 0.2
Steamed Cabbage and Peppers
4 cups shredded cabbage

2 green bell peppers, seeded and diced
2 scallions
1 teaspoon celery seed
Steam cabbage and peppers. Drain. Chop scallions finely. Stir together,
cabbage-pepper mixture, scallions, celery seed, and pepper.

Servings: 6
Calories 22
Protein 1.0
Carbohydrate 4.8
Fat 0.2
Swissed Endive
6 heads Belgian Endive

1 cup grated Swiss cheese
1 tablespoon butter
2 tablespoons half-and-half
Cover endive with very hot water. Bring quickly to boil. Reduce heat and simmer
10 minutes. Drain. Melt butter in 8-inch baking dish. Arrange endive in baking
dish. Sprinkle with cheese. Pour half-and-half over cheese. Bake at 350� for 15
minutes, until cheese melts. If desired, broil 2 to 3 minutes until cheese is
golden.

Servings: 6
Calories 182
Protein 12.0
Carbohydrate 18.1
Fat 8.7
Wilted Escarole
2 heads escarole
Wash escarole thoroughly in several changes of water. Tear into bite-sized

pieces. Saut� garlic in olive oil for one minute. Stir in red pepper and escarole.
Stir and cook for 1 minute. Cover pan and cook just until escarole wilts.

Servings: 6
Calories 45
Protein 0.4
Carbohydrate 1.0
Fat 4.5
Desserts and Beverages
Cucumber Chillout
2 cups diced seeded cucumber

1/4 cup water
dash salt
1 cup crushed ice
Mix in blender until smooth. Serve in tall glasses.

Servings: 2
Calories 8.7
Protein 0.4
Carbohydrate 2.1
Fat 0.1
Custard Style Ice Cream
1/2 cup whole milk

3 eggs
1 1/2 cups heavy cream
Rinse a saucepan in cold water. Scald the milk over low heat in the wet saucepan.
Meanwhile, beat the egg until very thick at high speed using an electric mixer.
This takes
awhile; be patient. Turn the mixer down to lowest speed and fold in the scalded
milk to
the egg. Then pour the egg mixture back in the saucepan and cook, stirring
constantly,
for 2 minutes. Chill thoroughly. Beat the heavy cream until thick. Fold in the
cooled egg
mixture.
Using an electric ice cream maker, process ice cream until frozen. Depending on
size of
the machine's mixing bowl, you may have to divide the recipe and freeze in two
batches.
In this case, refrigerate remaining batch while processing the first half of the
recipe.
Follow the manufacturer's directions. Makes about 10 1/2 cup servings. Serving size
varies slightly depending on the volume of air beaten into the eggs and cream, and
the
volume of air from the freezing process. Freeze any leftovers. Depending on your
freezer, this will get harder than commercial ice cream.
For best results, do not use ultra-pasteurized cream. If you don't have an ice
cream
maker, you can freeze this in an open container in the freezer, stirring every 20
minutes.
Ice cream won't come out as light and airy.

Servings: 8
Calories 191
Protein 3.8
Carbohydrate 2.2
Fat 18.9
Iced Coffee
4 cups brewed coffee
Cracked Ice
Pour cool brewed coffee over cracked ice in tall glasses.

Servings: 4
Calories 4.7
Protein 0.2
Carbohydrate 1.0
Fat 0
Iced Tea
2 cups boiling water

3 tea bags
2 cups cold water
cracked ice
Pour boiling water over tea bags. Steep 4 minutes. Remove tea bags. Just prior
to serving, combine tea with cold water. Pour into tall glasses filled with ice.

Servings: 4
Calories 4
Protein 0.2
Carbohydrate 0.9
Fat 0
Lemon Water
� lemon
4 cups cold water
Pour water into 4 glasses. Add ice. Slice lemon into 4 slices. Twist one slice over
each glass of iced water. Stir briefly.

Servings: 4
Calories 2.7
Protein 0.2
Carbohydrate 1.4
Fat 0
Whipped Cream
1 cup heavy cream
Chill bowl and beaters. Whip cream until stiff using an electric mixer. Best if
served immediately.
For best results, do not use ultra-pasteurized cream, although it is possible to

use this in a pinch.

Servings: 8
Calories 103
Protein 0.6
Carbohydrate 0.8
Fat 11.0
HELPFUL HINTS
Quick Appetizers that can be served on sliced cucumber rounds
Caviar mixed with lemon juice
Cream cheese with chopped scallions and a pinch of curry powder
Dill pickle wrapped in cream cheese, chilled and sliced
Sliced cheese topped with green or black olives; skewer onto cucumber with
toothpicks
Finely chopped eggs with mayonnaise
Finely chopped Chicken Salad
Marinate shrimp in vinaigrette dressing. Drain and skewer on toothpicks with ripe
olives.
Marinate fresh mushroom caps in vinaigrette dressing. Drain. Serve on

toothpicks.
Mix flaked crabmeat with mayonnaise to moisten.
Saut� shrimp in butter. Season with fresh parsley and dill. Serve warm.
Temperature
To convert Fahrenheit to Celsius subtract 32 from the Fahrenheit and multiply by

5/9.
To convert Celsius to Fahrenheit multiply the Celsius by 9/5 then add 32.
Casserole Pan Sizes
4 cups
9-inch pie pan
8-inch cake pan
6 cups
10-inch pie pan
8-inch loaf pan
8 cups
8-inch square cake pan
11 x 7 inch rectangular baking pan
9-inch loaf pan
10 cups
9-inch square cake pan
15-inch jelly roll pan
12 cups
13 x 8 1/2-inch glass baking pan
15 cups
13 x 9-inch metal baking pan
19 cups
14 x 10 1/2-inch roasting pan
Herbs and Spices
Fresh herbs can be stored in the refrigerator for several days, or stored in
freezer
for up to one year. Fresh frozen herbs can be added to recipes while still frozen.
Store dried herbs in a cool, dry, dark place. Whole spices keep practically
forever. When ground spices lose their aroma, it's time to discard the old bottle
and replace it.
Add whole spices at the beginning of cooking time in dishes to be cooked a long
time. Add ground herbs and spices at the end of cooking time, or use in recipes
that have a short cooking time. Ground herbs and spices lose their pizzaz after
long cooking. To renew the flavor when lost after cooking too long, add another
pinch of the herb or spice.
When substituting dried herbs in place of fresh, use about three times the dried
herbs as fresh. Fresh herbs have a stronger flavor.
Food Preparation Terms
Chop: to cut food into small, irregularly shaped pieces.
Cube: to cut food into square chunks.
Dice: to cut food into small squares, usually 1/4 inch.
Mince: to cut food into very small irregular pieces.
Grate: to cut food fine using a grater.
Preparing Lettuce and Greens
Handle salad greens gently. They bruise easily.
Thoroughly wash and dry greens before storing.
Tear greens instead of cutting with a knife. Chill greens thoroughly before
serving.
Salad Additions
Sliced hard boiled eggs

Sliced Radishes
Green Pepper
Sardines
Anchovies
Sliced cheeses
Sliced cold meats
Sliced Celery
Sliced Scallions
Fresh Herbs
Marinated vegetables
Nitelinks Cooking proudly presents our first volume of all-new, kitchen

tested recipes. Low Carb Cooking for Today's Lifestyle is filled with
recipes that are so tasty, you'll hardly believe they're a healthy part of
your Low Carb diet!
Research shows how important it is for many people to live a low

carb lifestyle. These recipes will work for any of the popular low carb
plans.
Of course, before you start any diet, please talk it over with your
family physician, who knows you and your needs best. We're not
doctors, and we can't prescribe any diet for you. But if your doctor
has recommended a low carb eating plan, you'll find these recipes a
delicious way to live!
Low Carb Cooking

For Today's Lifestyle
ISBN 1-58277-046-8
http://www.nitelinks.com
Copyright 2000 Nitelinks, Inc.

$19.95 USD

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Bacon Cheesecake Bites

Nutrition Information-grams per serving

3 pounds beef stew meat, cut into smaller chunks

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Broiled Portobello Mushrooms

3 large fresh portobello mushrooms

Transfer to serving platter and sprinkle with parsley.

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Buttery Cheesecake Bites

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Cheese Souffle Squares

5 eggs, separated and

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8 ounces cheddar cheese, grated finely

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Whole cucumbers, peeled or unpeeled

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Devilled Pork Spread

3 pound boneless pork shoulder roast

Serve as a dip with celery sticks.

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Olive Stuffed Celery

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Fresh red radishes

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� pound fresh okra

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Meat and Poultry

2 pounds extra lean ground beef

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1 tablespoon olive oil

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1/4 cup white vinegar

Beef with Bamboo Shoots

� pound bamboo shoots

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2 chicken breasts, split, with skin (4 pieces)

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3 pounds ground pork

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1 3-pound frying chicken, quartered

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Burgers Cordon Bleu

2 pounds extra lean ground beef

Grill 3 to 4 minutes per side, for rare.

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Cauliflower Stuffed Meatloaf

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8 boneless, skinless chicken breast halves

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1 1/2 pounds boneless, skinless chicken breasts

Nutrition Information-grams per serving

Nutrition Information-grams per serving

Crock Pot Chicken

8 boneless, skinless, chicken breast halves

Serve chicken over steamed angel hair cabbage, if desired.

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Crock Pot Roast Au Jus

1 3-pound boneless beef chuck roast

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