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Recipes
2005 Black-Eyed Pea Salsa
By boandozzy
Originally published as Black-Eyed Pea Salsa in Light & Tasty February/March 2004, p59
- 1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
- 1 can (15 ounces) black beans, rinsed and drained
- 1 can (7 ounces) white or shoepeg corn, drained
- 1-1/3 cups mild salsa
- 1 cup medium salsa
- 3/4 cup chopped green pepper
- 1/2 cup chopped green onions
- 1 can (4-1/4 ounces) chopped ripe olives, drained
- 1 jalapeno pepper, seeded and chopped
- 1 envelope Italian salad dressing mix
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- Tortilla chips
2004 Italian Beef
By boandozzy
3 ounces cooked beef and 1/4 cup juice with roll equals 386 calories, 11 g fat (5 g saturated fat), 80 mg cholester...
- 1 beef top round roast (4 pounds)
- 2 cups water
- 2 tablespoons Italian seasoning
- 1 teaspoon each salt, dried oregano, dried basil, garlic powder, dried parsley flakes and pepper
- 1 bay leaf
- 14 French rolls (5 inches long)
2003 Cinnamon Toasties
By boandozzy
One serving (4 squares) equals 233 calories, 5 g fat (2 g saturated fat), 9 mg cholesterol, 368 mg sodium, 41 g car...
- 8 slices bread
- 1/4 cup reduced-fat cream cheese
- Refrigerated butter-flavored spray
- 3 tablespoons sugar
- 1-1/2 teaspoons ground cinnamon
2008 Makeover Best Corn Bread Dressing
By boandozzy
3/4 cup equals 267 calories, 12 g fat (4 g saturated fat), 67 mg cholesterol, 616 mg sodium, 33 g carbohydrate, 2 g...
- DRESSING:
- 1-1/4 cups all-purpose flour
- 3/4 cup yellow cornmeal
- 1/4 cup sugar
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 Eggland's Best Egg
- 1 cup fat-free milk
- 2 tablespoons canola oil
- 2 tablespoons unsweetened applesauce
- 2 celery ribs, finely chopped
- 1 large onion, finely chopped
- 1/2 cup chopped pecans
- 1/2 cup reduced-fat butter
- 6 cups cubed day-old bread (1/2-inch cubes)
- 2 Eggland's Best Eggs, beaten
- 1-1/2 teaspoons poultry seasoning
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 2-1/4 to 2-3/4 cups reduced-sodium chicken broth
2008 Makeover Mexican Roll-Ups
By boandozzy
1 piece (calculated without salsa) equals 40 calories, 1 g fat (trace saturated fat), 3 mg cholesterol, 103 mg sodi...
- 1 package (8 ounces) fat-free cream cheese
- 1 cup (8 ounces) fat-free sour cream
- 1 cup (4 ounces) shredded reduced-fat cheddar cheese
- 1 can (4 ounces) chopped green chilies, drained
- 4 green onions, chopped
- 1 can (4-1/4 ounces) chopped ripe olives, drained
- 1 teaspoon garlic powder
- 5 flour tortillas (10 inches), room temperature
- Salsa, optional
2004 Savory Roasted Chicken
By boandozzy
One serving (4 ounces cooked chicken, skin removed, calculated without gravy) equals 197 calories, 8 g fat (2 g sat...
- 1 roasting chicken (6 to 7 pounds)
- 1 teaspoon onion salt
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried savory
- 1/4 teaspoon grated orange peel
- 1/4 teaspoon pepper
- 1 teaspoon vegetable oil
2008 Nutty Snack Mix
By boandozzy
1/3 cup equals 128 calories, 9 g fat (1 g saturated fat), 4 mg cholesterol, 121 mg sodium, 12 g carbohydrate, 3 g f...
- 2 cups Multi-Bran Chex
- 2 cups Wheat Chex
- 1 cup Cheerios
- 1 cup unblanched almonds
- 1 cup pecan halves
- 1/4 cup reduced-fat butter, melted
- 1/4 cup Worcestershire sauce
- 2 teaspoons chili powder
- 2 teaspoons paprika
- 1/2 teaspoon onion powder
- 4 to 6 drops hot pepper sauce
- 1/2 cup dried cranberries
2004 Artichoke Orzo Pilaf
By boandozzy
One serving (3/4 cup) equals 181 calories, 3 g fat (1 g saturated fat), 1 mg cholesterol, 382 mg sodium, 30 g carbo...
- 1 medium leek (white portion only), chopped
- 1 cup uncooked orzo pasta
- 2 tablespoons olive oil
- 1 can (14-1/2 ounces) reduced-sodium chicken broth or vegetable broth
- 1 cup water
- 2 teaspoons Italian seasoning
- 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and chopped
- 2 tablespoons grated Parmesan cheese
2007 Crab Linguine
By boandozzy
1 cup equals 293 calories, 6 g fat (3 g saturated fat), 24 mg cholesterol, 835 mg sodium, 43 g carbohydrate, 1 g fi...
- 8 ounces uncooked linguine
- 1 cup reduced-sodium chicken broth
- 1 cup 2% milk
- 1/2 cup fat-free evaporated milk
- 2 tablespoons butter, divided
- 1 tablespoon all-purpose flour
- 2 packages (8 ounces each) imitation crabmeat, flaked
- 2 tablespoons finely chopped green onion
- 1 tablespoon lemon juice
- 1/2 teaspoon salt
- 1/8 teaspoon white pepper
- 2 tablespoons grated Parmesan cheese
Slim Southwest Deviled Eggs
By boandozzy
1 stuffed egg half equals 40 calories, 3 g fat (1 g saturated fat), 70 mg cholesterol, 91 mg sodium, 1 g carbohydra...
- 6 hard-cooked eggs
- 3 tablespoons reduced-fat mayonnaise
- 1 tablespoon salsa
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground cumin
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- Jalapeno pepper slices, optional