[AngelBabe]

Homemade Vegetable Soup

4 medium potatoes peeled and diced
4 carrots diced or small round slices
1 medium onion chopped
1 can of whole kernel corn (drained) approx. 15 oz.
1 can green beans (drained) approx. 15 oz.
1 can lima beans (drained) approx. 15 oz.
1 can peas (drained) approx. 15 oz.
1 can of whole tomatoes approx. 28 oz. (put the whole tomatoes in the blender and blend until it is just juice)
water (about the can of whole tomatoes worth or you can add a separate can of whole tomatoes that hasn’t been put in the blender)
salt and pepper to taste
Directions:

The amounts are approximate and should be varied according to your taste and the size of your pressure cooker. My pressure cooker is about a 4-5qt size.

Put all this into the pressure cooker and cook on high temperature until the cooker starts to jingle then lower the heat to medium-hi and let jingle for another 15 minutes. Remove from heat and let it cool down on its own or run cold water over top of cooker until cooled down enough to open.

CRUSTY ROLLS

1 teaspoon Malt extract or brown sugar
1 pk Active dry yeast
5 1/2 cups (approx) bread flour or
unbleached all-purpose flour

1/4 cups Nonfat dry milk

1 tb Salt

plain for dusting baking sheets

In a large mixing bowl, combine 2 1/2 cups lukewarm
water and malt extract or brown sugar; sprinkle yeast
on top and let stand until the yeast is dissolved,
about 5 minutes. Gradually stir in 3 cups of the
flour, stirring in the same direction for 3 minutes.
Stir in nonfat drymilk and salt. Then gradually add
more of the remaining flour until the dough becomes
too difficult to stir.

Turn the dough out onto a lightly floured surface and
knead, gradually incorporating more flour as needed to
prevent sticking, until smooth and elastic, about 10
minutes. (Alternatively, the dough can be kneaded in
a stand-up mixer fitted with a dough hook).

Place the dough in a lightly oiled bowl, turn to coat
and cover with plastic wrap. Let rise until almost
tripled in volume, 2 1/2 to 3 hours. Punch dough down;
cover and let rise until doubled, about 1 1/2 hours.
(Or, you can let the dough rise for the second time
overnight in the refrigerator.)

Lightly oil 2 baking sheets or spray with nonstick
cooking spray; sprinkle with cornmeal. Punch the
dough down, turn out onto a lightly floured surface
and knead into a smooth ball. Divide the dough into
16 portions. Shape each portion into a ball, then roll
to make a slight oval. As you work, keep any dough
that you are not using covered. Place the rolls at
least 2 inches apart on the prepared baking sheets.
Sprinkle rolls with flour and rub gently over the
surfaces. Cover with a dry tea towel and let rise
until almost doubled, about 1 hour.

Thirty minutes before baking, place a baking stone or
an inverted baking sheet on the center rack of a cold
oven. Place a metal cake pan on the bottom rack;
preheat to 425 F. Just before baking, pour 1 cup
water into the cake pan. Working with one batch at a
time, cut a 1/4 inch deep slash with a serrated knife
along the top of each roll. Place the baking sheet on
the baking stone or until the rolls are golden brown
and bottoms sound hollow when tapped. Transfer to a
wire rack and let cool. Add more water to the cake
pan, slash the remaining rolls and bake them in the
same manner. (The cooled rolls can be stored in a
plastic bag in the freezer for up to 3 months. To
serve, arrange the frozen rolls on a baking sheet and
heat in a 350F oven for 10 to 15 minutes.

[AngelBabe]

Crunchy Cranberry Cookies

(3 dozen)
350 degree oven
2 eggs
1 / 3 cup sugar
2 T. Butter
2 t vanilla extract
1 / 2 cup each: unbleached and whole wheat flour
1 t baking powder
1 / 3 cup shelled natural pistachio nuts
1 / 3 cup dried cranberries
Grated zest from 1 lemon

1. With electric mixer beat eggs and sugar until light and creamy
2. Add butter and vanilla and beat for 1 minute.
3. Add flours and baking powder to incorporate well.
4. Add nuts, berries and zest. Mix into batter.
5. On a baking sheet lined with parchment or foil, shape dough into log about 2 ” wide and 15 ” long. Bake 25 minutes.
6. While still warm, cut log into 1 / 3 ” slices. Using a serrated knife will make it an easy task.
7. Lay cookie slices on same baking sheet and bake another 5 minutes. Shut off oven, but let cookies remain inside for another half hour to dry. Cool before attacking.

Nutrition Information
Serving Size: 3 cookies
Calories: 120
Carbs: 17 grams
Fat: 5 grams
Fiber: 1 grams

[AngelBabe]

Lemon Parsley Potatoes

Makes 4 servings.

2 lbs small red potatoes or new potatoes
1 1/2 teaspoons salt, divided
2 tablespoons butter or margarine, cut into pieces
1/3 cup finely chopped flat leaf parsley
1 teaspoon grated lemon, zest of
1 clove garlic, minced
1/8 teaspoon black pepper

1. Using a vegetable peeler, cut a strip of peel from around middle of each potato Place potatoes in a large pot.
2. Add cold water to cover and 1 teaspoon salt.
3. Bring to a simmer over medium heat; cook potatoes until tender when pierced with a knife, about 15 minutes.
4. Drain in a colander, then return the potatoes to the pot.
5. Add butter, parsley, lemon zest, garlic, pepper and remaining salt to the potatoes.
6. Toss gently until they are coated with the parsley mixture.
7. Serve immediately.

Nutrition Facts

Calculated for 1 serving, Recipe makes 4

Calories 53, Calories from Fat 52

[AngelBabe]

Zesty Grilled Citrus-Mint Pineapple

Makes 8 servings.

1 fresh pineapple, peeled, sliced into 1/2 inch thick rounds
1 lemon, juice of, and zested
1 lime, juice of
2 tablespoons fresh mint, chopped finely
1 tablespoon Splenda sugar substitute

1. Place pineapple in tupperware.
2. Mix juices, zest, mint, and splenda together.
3. Pour over pineapple.
4. Cover and refrigerate (no required time frame, just chill).
5. Occasionally shake to incorporate Place on preheated grill and grill both sides until light grill marks appear Serve and relish in its delicious juiciness.

Nutrition Facts

Calculated for 1 serving, Recipe makes 8
Calories 3, Calories from Fat 0

[AngelBabe]

Nectarine with Berry Pie

Makes 8 servings.

1 9-inch pie shell
5 cups sliced nectarines
1 cup raspberries or sliced strawberry
1 cup blueberries, fresh or frozen partially thawed
2 teaspoons lemon juice
1 cup Splenda sugar substitute
3 tablespoons cornstarch
1 teaspoon grated lemon, rind of
1/4 teaspoon ground allspice

1 Roll pastry on floured surface into 12 inch circle, transfer to ungreased baking sheet.
2 Toss nectarines and berries with lemon juice in large bowl; sprinkle fruit with combined splenda, conrstarach, lemon peel and allspice and toss to coat.
3 Arrange fruit over pastry, leaving a 2 inch border around edge of pastry.
4 Bring edge of pastry toward centre, overlappong as necessary.
5 Bake pie in preheated 425f degree oven 35 to 40 minutes or until pastry is golden and fruit is tender.
6 Cool on a wire rack.

Nutrition Facts
Calories 28; Calories from Fat 1

[AngelBabe]

Blueberry Flax Muffins

Makes 12 servings.

1 cup all-purpose flour
1/2 cup oat bran
1/2 cup milled flax seeds
1/3 cup splenda sugar substitute
1/3 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup low-fat buttermilk
1/2 cup unsweetened applesauce
1 egg, lightly beaten
1 lemon, zest of, finely grated
1/2 teaspoon lemon extract
1 1/2 cups fresh blueberries

1 Preheat oven to 400 degrees.

2 Spray a 12 cup, non-stick muffin tin with cooking spray.

3 In a large bowl, mix flour, oat bran, flaxseed, baking powder, baking soda, and salt.
4 Add the Splenda, sugar, buttermilk, applesauce, egg, lemon zest, and lemon extract, mixing until just combined.
5 Gently fold in the blueberries.
6 Pour the batter into the muffin cups.
7 Bake for 20 minutes or until a toothpick inserted in center of muffin is removed clean.
8 Cool 5 minutes in pan, then remove muffins and place on a wire rack to finish cooling.

Nutrition Facts
Calories 129; Calories from Fat 28

[AngelBabe]

Strawberry Ice “Cream”

1 1/4 cups frozen strawberries or frozen fruit, of choice (must be frozen)
1/3 cup nonfat dry milk powder
1/8-1/4 cup water
2 teaspoons sugar, to taste
1/2 teaspoon vanilla (optional)

Place frozen strawberries in food chopper (I use the ultimate chopper, even chops the berries seeds) and chop until the strawberries are frozen crystals.

Add powdered milk, 2-3 tablespoons of water, sugar and vanilla.

Pulse chopper until mixture is consistency of ice cream.

You may have to add little more of the water and pulse more to get the consistency you like.

[AngelBabe]

Special Spinach Salad

Makes 10 servings.

8 – 10 cups fresh spinach
1/2 cup thinly sliced red onion
2 hard-boiled eggs, peeled
1 can water chestnuts, drained & rinsed
4 slices low fat bacon, cooked (recipe analysis is calculated for turkey bacon)
3 Tbsp olive oil
1 Tbsp honey
1 Tbsp Dijon mustard
1/2 tsp lemon pepper

Remove stems from spinach and tear into bite-size pieces. Wash spinach 2 or 3 times in cold water to remove all dirt and grit. Drain well or spin-dry in salad spinner to remove as much water as possible. Place spinach in large bowl.

Separate onion slices into rings, thinly slice water chestnuts and eggs, and crumble bacon. Add sliced onions, eggs and crumbled bacon to spinach.

Toss to combine ingredients. If not serving immediately, cover tightly with plastic wrap, and refrigerate until ready to serve.

Combine remaining ingredients in a small jar; shake until well blended. Dressing can be prepared ahead; cover and refrigerate.

When ready to serve, shake dressing again and pour over salad. Toss lightly until well mixed.

Nutritional Information (per serving): 99 Cal; 6 g Total Fat; 7 g Carb; 46 mg Cholesterol; 255 mg Sodium; 4 g Protein; 2 g Fiber.

Dietary Exchanges: 1/2 Lean Meat; 1 Veg; 1 Fat.

[AngelBabe]

Pasta Vegetable Salad

Makes 16 servings.

2 Tbsp cider vinegar
2 Tbsp tomato sauce
2 tsp sugar (may use sugar substitute)
2 Tbsp olive oil
1 garlic clove, minced
1/4 tsp dried marjoram leaves
1/4 tsp basil
1/4 tsp salt, or to taste (optional)
1 cup uncooked penne or similarly shaped pasta
1 large tomato, cubed
1 small zucchini, cubed
1 medium red or yellow pepper, seeded & chopped
1 cup broccoli or cauliflower florets

Combine vinegar and tomato sauce in a large serving bowl; stir to mix well. Stir in the sugar, oil, garlic, marjoram, basil and salt (if desired). Set aside.

Cook the pasta according to package directions. Transfer to a colander and rinse under cold, running water. Drain.

Meanwhile, add the tomatoes, zucchini, pepper and broccoli to the bowl with the dressing. Stir to mix well. Stir in pasta. Serve immediately or cover and refrigerate 1 hour or up to 36 hours before serving. Stir before serving.

Nutritional Information (per 1/2 cup serving): 44 Cal; 2 g Total Fat; 6 g Carb; 0 mg Cholesterol; 14 mg Sodium; 1 g Fiber; 1g Protein.

Dietary Exchanges: 1/2 Starch.

[AngelBabe]

Broccoli, Ham, and Cheese Salad

Makes 7 servings.

1/4 cup reduced-fat mayonnaise**

2 Tbsp nonfat buttermilk

1 Tbsp cider vinegar

2 tsp granulated sugar

5 cups small broccoli florets

6 ounces fully cooked, low-fat ham, diced (about 1-1/2 cups)

1 cup grated or shredded reduced-fat Cheddar cheese

1 cup cooked penne or similar pasta

1/4 cup chopped red onion

**For best results, use mayonnaise with 5 grams of Fat per tablespoon.

Place mayonnaise in a large bowl. Slowly whisk in the buttermilk until well combined. Add the vinegar and sugar, and whisk until well combined.

Add the broccoli, ham, cheese, pasta, and onions; toss with the dressing. Serve at once, or refrigerate several hours before serving. The salad can be kept in the refrigerator for 2 or 3 days. Stir before serving.

Sodium Alert! Not recommended for those on sodium (salt) restricted meal plans.

Nutritional Information (per one cup serving): 149 Cal; 8 g Total Fat (3 g Sat Fat); 11 g Carb; 26 mg Cholesterol; 520 mg Sodium; 11 g Protein; 2 g Fiber; 4 g Sugars.

Dietary Exchanges: 1/2 Starch; 1 Lean Meat; 1 Veg; 1-1/2 Fat.

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