2 T. all purpose flour
1/4 t. salt
freshly ground pepper
1/3 C. plain dried bread crumbs
1/4 C. fat-free egg substitute
2 large (8-ounce) onions, peeled, sliced 1/4
inch thick, and separated into double rings.
3/4 cup nonfat cream cheese
1/2 cup nonfat sour cream
1 cup shredded nonfat cheddar cheese
1/2 green bell pepper, seeded and finely chopped
8 scallions, thinly sliced
2 teaspoons fresh limejuice
Nine 6-inch fat-free flour tortillas
1. In a small bowl, with an electric mixer at medium speed,
beat the cream cheese and sour cream until smooth. WIth the
mixture at low speed, blend in the cheddar cheese, pepper,
scallions and lime juice.
2. Place the tortillas on a work surface. Spread about 1/4 cup of
the cheese mixture on each tortilla; roll up and place, seam-
side down, on a plate. Cover the rolls with plastic wrap and.
refrigerate until chilled, at least one hour.
3. With a serrated knife, cut each tortilla roll into 6 equal slices;
arrange, cut-side up, on a serving platter. Top each swirl
with 1/4 teaspoon salsa.
2 ounces of chicken
2 slices soy peperjack cheese
1/2 onion 1 large pita pocket
1 spray of vegtable spray
fry onion and chicken in frying pan with the spray of vegatble spray, cut pita into two halfs; put one peice of the soy cheese into each half of the pita, then add the chicken mixture, enjoy!!!
1 15 oz can unsalted green beans
1 15 oz can unsalted wax beans
1 15 oz can unsalted kidney beans
1 15 oz can unsalted garbanzo beans
1/4 cup onions, chopped
1/4 cup orange juice
1/2 cup cider vinegar
Sweetener — if desired
Drain beans and place into decorative bowl. Add onion and mix thoroughly.
Combine juice and vinegar — adjust taste with sweetener if desired. Pour
over bean mixture. Stir to coat. Let stand for 30 minutes before serving.
Yield: 8 servings (approximately 3/4 cup per serving). Makes 8 servings.
1 serving cooking spray (5 one-second sprays per serving), butter-flavored
4 medium apple(s), cored and thinly sliced (unpeeled)
1 1/4 oz frozen apple juice concentrate (undiluted), thawed (about 2 tbsp)
3 tbsp dark brown sugar
2 tsp margarine
2 tsp cornstarch
3/4 cup fat-free half-and-half cream
Coat a large skillet with cooking spray. Add apple slices and sauté over medium heat, stirring frequently, until lightly browned, about 5 minutes. Add apple juice concentrate and simmer until juice is absorbed, about 2 to 3 minutes; set aside over very low heat.
Meanwhile, combine sugar and margarine in a heavy-bottomed pot. Cook over low heat until sugar melts, stirring frequently, about 2 minutes.
In a small bowl, stir together cornstarch and 2 tablespoons of half-and-half until smooth; add remaining half-and-half and pour cornstarch mixture into melted sugar. (Note: Be careful of splattering because the mixture may sizzle.) Cook over medium heat, stirring constantly, until mixture is thickened and smooth, about 2 minutes. Yields about 1 cup of apple slices and 2 tablespoons of sauce per serving.