wilkes

Bran Muffins with Splenda
1/4 cup egg substitute
1 1/4 cup fat-free milk
2 tablespoons light margarine melted (50% less fat and calories)
1 cup bran cereal (not flakes)
1 cup all-purpose flour
1 1/2 teaspoon baking powder
1 1/2 teaspoons baking soda
1 cup Splenda Granular
1/4 teaspoon cream of tartar
Preheat oven to 375*F (190*C). Spray muffin pan cups with vegetable
cooking spray or line with paper liners.
In large bowl, combine egg substitute, milk, margarine and bran
cereal. Stir until moist, about 30 seconds. Let stand for 10 minutes.
In small bowl, stir together flour, baking soda, baking powder,
Splenda Granular and cream of tartar.
Add flour mixture to moistened bran mixture and stir gently until
blended, about 45 seconds. Do Not over mix.
Spoon batter into muffin cups until they are half full. Bake for 20
minutes or until wooden pick comes out clean when inserted into the
center of muffin. Remove pan from oven and let sit for 5 minutes.
Remove muffins and place on wire rack to cool.
Makes 10 servings.

10 Low Fat Recipes
1) Crêpes
Crêpes are thin pancakes which can be eaten in the same way as pancakes or rolled up with a filling of your choice. Traditionally, thouhg, these are eaten with a sprinkling of confectioners sugar and a squeeze of lemon juice.
2) French Toast
French toast is one of my favorite weekend breakfast treats (are you reading, kids?). If you're concerned about fat and cholesterol, use egg substitute or a combination of eggs and egg whites in place of whole eggs. Garnish with lots of seasonal fresh fruit.
3) Herbed Zucchini and Mushroom Frittata
A frittata is basically an open-faced omelet, which is often started on the stovetop and finished under the broiler. The problem with frittatas, as with omelets, is that they can be very high in fat and cholesterol, with all those eggs and cheese. Enjoy this low fat herbed Zucchini and Mushroom Frittata, which uses egg substitute as its base—although you can still lower the fat by using a combination of whole eggs and egg whites instead.
4) Yogurt Granola Parfait
With no cooking required, this yogurt granola parfait is a good one for the kids to assemble, so long as you offer some help with slicing fruit.
5) Buttermilk Pancakes
Good old fashioned buttermilk pancakes are hard to beat. So much better than the frozen or boxed variety. Serve these buttermilk pancakes with some pure maple syrup or with fresh berries and a little low-fat vanilla yogurt.
6) Eggs Florentine
If you like to treat yourself to an occasional egg, then this Eggs Florentine recipe will make a nice breakfast or brunch treat. Served on top of an English muffin and drizzled with a creamy, low fat yogurt-based sauce, think of it as a mock Eggs Benedict. Slip in a slice of Canadian bacon or extra-lean ham if you like. Serve with fresh fruit on the side.
7) Chicken Marsala
This is a quick and tasty chicken supper that needs very little added fat. Serve with some skinny mashed potatoes and seasonal vegetables like asparagus, green beans or peas.
8) Halibut With Basil and Tomatoes
This simple and seasonal roasted halibut dish is colorful and fragrant. Serve with asparagus and roasted fingerling potatoes for a delicious Mother's Day lunch or dinner.
9) Mini Cheesecakes
Mini cheesecakes are just the right size for mom who want to indulge a little but without feeling too guilty. Top these mini cheesecakes with a fresh berry or two.
10) Reduced Fat Rich Chocolate Pudding
My kids know the way to my heart is through chocolate, so this rich-tasting, reduced-fat chocolate pudding would definitely hit the spot. Top it with a curl or two of shaved dark chocolate or a fresh raspberry.

Thanks everyone...hubby had a heart attack a week and a half ago.
He's fine, we are both trying to do better.

COUNTRY CHICKEN STEW
INGREDIENTS
4 ounces sliced mushrooms
8 ounces frozen mixed pepper stir-fry
1 stalk celery, thinly sliced
1 medium yellow squash, diced
1/4 teaspoon dried thyme leaves
1 (10-3/4-ounce) can 98% fat-free reduced-sodium
cream of chicken soup
9 ounces frozen cooked diced chicken breast meat
1/2 cup frozen green peas
1/4 teaspoon salt
DIRECTIONS
Place a medium saucepot over medium high heat until hot.
Coat skillet with cooking spray and add mushrooms,
pepper stir-fry, celery, squash and thyme.
Cook 3 minutes and add soup. Bring just to a boil, reduce heat,
cover tightly, and simmer 30 minutes, stirring occasionally.
Stir in remaining ingredients and cook
5 minutes longer to heat thoroughly.
Nutritional Information Per Serving (1-1/4 cups):
Calories: 208, Fat: 4 g, Cholesterol: 60 mg, Sodium: 529 mg,
Carbohydrate: 17 g, Dietary Fiber: 3 g, Sugars: 6 g, Protein: 24 g
Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Carbohydrate

One thing you can do for your heart is to use extra virgin olive oil to cook with, or peanut oil. Also, throw out all of the margarine!!! It is pure artery clogging trans fat! Actually, using A LITTLE butter would be better, heart wise. You can also use cooking spray. It is much better that butter if you have blocked or partially blocked arteries.

Focus on eating fruits and vegetables (bright colors), legumes (beans), fish (especially oily ones like salmon, mackerel, tuna, etc.) whole grains (no white bread!!) Low fat dairy, Brown rice, SMALL amounts of LEAN meats and poultry, and go really light on processed foods. In fact, we all would be better off without all of the processed stuff, like hamburger helper, mac& cheese, etc.

Chicken Gumbo
1 tsp vegetable oil
1/4 C flour
3 C low-sodium chicken broth
1 1/2 lb chicken breast, skinless,
boneless, cut into 1-inch strips
1 C (1/2 lb) white potatoes, cubed
1 C onions, chopped
1 C (1/2 lb) carrots, coarsely chopped
1/2 medium carrot, grated
1/4 C celery, chopped
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsp hot (or jalapeño) pepper
1 C (1/2 lb) okra, sliced into 1/2-inch pieces
1. Add oil to large pot and heat over medium flame.
2. Stir in flour. Cook, stirring constantly, until flour
begins to turn golden brown.
3. Slowly stir in all broth using wire whisk. Cook for
2 minutes. Broth mixture should not be lumpy.
4. Add rest of ingredients except okra. Bring to boil,
then reduce heat and let simmer for 20–30 minutes.
5. Add okra and let cook for 15–20 more minutes.
6. Remove bay leaf and serve hot in bowl or over rice.
Simple but filling this dish feeds the need.
Yield: 8 servings Serving size: 3/4 cup
Each serving provides:
Calories: 165 - Total fat: 4 g - Saturated fat: 1 g
Cholesterol: 51 mg - Sodium: 81 mg - Total fiber: 2 g
Protein: 21 g - Carbohydrates: 11 g - Potassium: 349 mg
Beef Fajitas
1 tablespoon chili powder
1/2 teaspoon ground oregano
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/8 teaspoon salt
Ground black pepper, to taste
12 ounces beef sirloin, select grade, cut into
strips 1/2 inch wide and 2 inches long
1 red onion, cut into strips
1 green bell pepper, cut into strips
4 whole-wheat tortillas, about 8 inches in diameter,
warmed in the microwave
1/4 cup shredded sharp cheddar cheese
2 medium tomatoes, diced
2 cups shredded lettuce
1/2 cup salsa
In a small bowl, stir together the chili powder, oregano, paprika,
garlic powder, salt and pepper. Dredge the sirloin pieces in the
seasonings, coating completely.
In a nonstick frying pan, cook the sirloin strips over medium
heat until slightly pink, about 8 minutes. Add the onion and
green pepper strips and saute until the vegetables are tender,
about 5 minutes.
To serve, spread an equal amount of the meat and vegetable
mixture on each tortilla. Top each with 1 tablespoon cheese,
1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2
tablespoons salsa. Fold both sides of each tortilla up over the
filling, and then roll to close. Serve immediately.
Nutritional Analysis (per serving)
Serving size: 1 fajita
Calories 307 Cholesterol 51 mg
Protein 34 g Sodium 494 mg
Carbohydrate 32 g Fiber 11 g
Total fat 7 g Potassium 658 mg
Saturated fat 3 g Calcium 124 mg
Low Fat Spaghtti Sauce
1 (28 oz.) can plum tomatoes
1 (28 oz.) can tomato puree
1 (12 oz.) can tomato paste
1 (8 oz.) can tomato sauce
3 c. water
1 1/2 tsp. salt or less
2 tbsp. cooking oil
2 tsp. basil
1 1/2 tsp. oregano
3 lg. bay leaves
1 c. chopped onion
2 cloves minced garlic
1 tbsp. sugar
2 beef bouillon cubes
In 3 quart saucepan, cook onion and garlic in oil. Cut up
tomatoes, add to ms, puree, sauce,
paste and water. Blend well
and then add all remaining items. Bring to boiling and salt
and pepper to taste.
Lower heat and simmer uncovered 1 1/4 to
1 1/2 hours. Serve over favorite pasta!
Remember this makes a lot.

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