"Baked Sloppy Joe"

Sloppy Joe's are considered a fast quick fix meal item that is nothing more than a seasoned hamburger filling with a low personality.  I happen to like the sloppy Joe filling but not necessarily in a sandwich.  So in order create a prime "Lite"meal item I came up with the following recipe.

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Ingredients:
1-lb ground turkey
1/2-cup diced onion
1/2-cup diced sweet pepper
1/4-cup Wheat Bran
2-cups Jiffy Baking Mix
1-can commercial Sloppy Joe sauce (look for one low in sodium and sugar, most are OK)

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Directions:
In a large skillet or pan brown the ground turkey and add the onions,pepper and Sloppy Joe Sauce, heat till bubbling the turn off the heat and let set 5-10 minutes while you mix up the "Crust"

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The Top & Bottom Crust:
Add the Jiffy Mix and wheat bran to a medium mixing bowl, add enough water to make the mix  just barely pourable. Now using a 10-12 inch baking dish that has been sprayed with a non-stick spray.
In your baking dish pour in just enough of the crust mixture to cover the bottom of the dish and place in a 400 degree oven long enough to just firm up the mixture, let this cool a few minutes, the add the meat mixture and top off with remaining dough. I add fresh crated Parmesan cheese, and bake completed dish at 400 degrees until 160 degrees in the center.  When done let stand 5-10 minutes to allow flavors to mingle. Finally that's it

"Lite" Curried Chicken Stir Fry

Stir Fry's are a great way to have your veggies .  There are many types of stir Fry's depending on the kind of veggies you like. I use a frozen stir stir fry mix that has several different types of veggies, but usually for sure has broccoli as a major item.  I add some cabbage,Sweet pepper and celery just the way I like it, so here is my recipe.

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Ingredients:
8-oz skinless bone less chicken breast cut in 1/4 inch wide strips.
3-cups cooked thin spaghetti.
1-small size frozen stir fry vegetables
1/4-cup "Lite" Soy sauce. (low sodium)
1/4-cup pineapple juice.
1-tbs curry powder.
2-tbs-Extra virgin olive oil.

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Directions:
In a large skillet add the olive oil and chicken strips and curry powder, lightly brown the chicken at medium heat.  When chicken is browned, add the rest of the ingredients and what the hey throw in a few chunks of pineapple if you like.  Cover the pan I use a glass cover so I can watch it cook. Simmer about 10-15 minutes until the frozen vegetables are tender and serve it up hot. That's it!!

"Lite"Chicken Cesar Salad

A Cesar salad is probably the highest calorie salad offered at a good restaurant.  I will tell you a Chicken Cesar salad at Out Back steak house without dressing is 1030 calories, I hate to think what it would be with dressing.  I have found that my way lets you have a nice Chicken Cesar Salad  for less than half that with dressing. First off at most Supper Markets in the produce department you will find a Lite Cesar Salad kit, the entire kit put out by Dole is only 270 calories and that includes the dressing and croutons along with Romain Lettuce that serves three.

.Ingredients:
1-package Dole Lite Cesar Salad Kit
3-Chicken tenders

.Instructions:.Using your favorite spices pan grill at a med-low heat the chicken tenders, when done slice these tenders into strips, Add the lettuce to a large salad bowl with the dressing and toss just enough for the lettuce to be lightly coated.  Now on top add the chicken strips and crouton I sprinkle lightly with Parmesan cheese. It's ready to serve  That's it!!

The Ultimate Mashed Potato

For years cooks have followed traditional recipes for Mashed Potatoes,
handed down for many generations.  These recipes called for lots of Butter and Milk.
My recipe is much lighter with no fats or cholesterol but looks the same.

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Ingredients:
4-large Canadian Gold Potatoes (Medium diced)
1-cup DE-Fated chicken broth (canned is OK)
1-minced garlic clove (optional)
1- very light sprinkle of rosemary powder.

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Instructions:
Steam or boil the potatoes until tender (I leave the peelings on but not necessary) while the tender potatoes are still hot I add the other ingredients
and use a masher to mash and mix-up all the ingredients salt to taste.
(a mixer is OK for whipped potatoes) Only use what chicken broth needed for the Constancy you like.                                                                    Thats it

Try this, you will notice that the gold potatoes give the eye the illusion of added butter.

Mike

15 year Old Gravy

Shortly after I graduated from High School many years ago.  I went to work for the Forest Service in the Southern Cascades of Washington.  My brother was staying with a couple of Hill Billy cousins near the job, I was invited to stay there also.  Since my job didn't start for a few weeks I was ready to start experiencing life, and boy did I get a dose at that place.  The cousins were bachelor brothers and Thurlow the older brother was a lumberjack, the younger brother Harley had at one time also worked in the woods, until he was injured so he stayed home and did the cooking, the cleaning was done by no-one sooo life there was interesting to say the least. for this story I will only mention the food.
Every morning Harley would fix breakfast for brother Thurlow before he went to work which consisted of Bacon, ham, eggs, Pancakes or biscuits and gravy.  The gravy is the subject of this story,I have always had an interest in food preparation so I watched very closely how Harley made the gravey.
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This is the way it was made it, he added enough flour to the bacon-ham grease to soak-up all the grease then added some kind of milk (I never knew what kind, I was afraid to ask) stired this up until thickened and the added the new gravy to the old in the bowl Yum!! I then couriously asked how long he had been doing gravy this way and he smiled and said oh about 15 years.  Wellll I like gravey but that certainly put he skids to any gravey there.  Some of that gravy was 15 year Old

If you have enjoyed this little story let me know because I spent that first summer with Turlow and Harley and had many experiences with them.

Mike

Baked Alaska

Numerous recipes abound concerning Baked Alaska.  I got my recipe from my grandmother, they had a dinner house in Reno, NV. during the 1950's and their specialized desert was Baked Alaska she showed me a simple way of making this unique desert as an individual Baked Alaska. Her recipe was not concerned with fats and sugars but mine is, and you would be far pressed to tell the difference.


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Ingredients: (for one serving)

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2-short cakes (the type found near strawberries in the market, the ones with the little cup)
1/2 pint low fat, low sugar vanilla ice cream.
1-2-tbs sugar free Raspberry preserves
2- cups meringue made with spenda

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Directions:
place the shortcake cups with the cup up and add the preserves then fill with the ice cream into one cup, then place the other cup inverted on top of the ice cream making sure that all fits even, now place the cake and ice cream assembled in the freezer over-night
When close to serving add the meringue covering the frozen cake well and place in  375 degree oven until meringue is lightly browned (usually about 5 minutes) and serve immediately.

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This is a great desert when you want to put on the dog or just enjoy yourself.

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Chili Bake

This is an Ideal recipe to use left-over if there is any chili from the "24 Hour Chili" recipe if not this basic recipe uses canned chili. I got this recipe from a next door neighbor several years ago.

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Ingredients:
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1-can of your favorite chili (if needed)
1/2-Green pepper
6-green onions diced
1/2 cup Masa
1/2 cup Jiffy all purpose baking mix
1-Egg
1-small can of corn
1-sprig of Cilantro chopped
2-medium tomatoes diced
V8 juice (used as liquid for stirring
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Directions:
Add all ingredients together in large mixing bowl using the V8 juice as liquid just enough to make sure the flours are well mixed with the other ingredients.  Pour the mixter in oiled baking dish smooth out and add some low fat Mexican cheese on top.  Bake at 375-400 degrees until 160 degrees in the middle
when done place on cooling rack for approx. 5 minutes before serving.
Serve with salsa,sour cream and Guacamole.

This recipe should serve 4, so if you need more just adjust the recipe to accommodate servings

Ultra-Thin crust Pizza

While most Pizzas have a thick or moderately thick crust, occasionally you will find what is called cracker thin crust.  Since most of the hidden calories actually are in the crust, the thinner the better if you are trying to limit fats and calories, so the cracker thin crust is a good choice, but my thin crust is even thinner than the cracker thin crust.  I use a wheat tortilla high in fiber and low in calories as the ultra-thin crust.  The recipe I use allows a little better choices in toppings.

.This recipe is for one serving so adjust the values according to your needs.
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Ingredients:

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1-9-10 inch whole wheat tortilla.
2-tbs fat free ranch dressing.
1-tsp garlic powder
1-cup low fat Mexican style cheese. (weight watchers makes a good one)
1-cup Mozzarella cheese ( low moister-part skim milk)
1-cup filling (your choice)

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Instructions:
Now its time to "Build" your pizza.  Pre-heat your oven to 400 degrees.  Lay your tortilla flat on a cookie sheet and apply the ranch dressing, sprinkle the dressing with the garlic powder, at this point you can add some Italian spices also, now add the Mexican cheese, then add your filling (I use a diced pre-cooked chicken breast)now apply evenly the Mozzarella Cheese.  Place your pizza in the oven a cook till the cheese has melted a starting to bubble.  Remove and serve sliced. That's it!!

Breakfast Burrito

This is a simple easy Breakfast Burrito.  The restaurants  seem to be in
Competition with one another to see who can make the biggest one.
using the "Kiss" way this can be a simple deviation from a boring routine
breakfast. Keep in mind that this recipe is for two people.


Ingredients:
4- whole wheat high fiber Burrito size tortillas. (or wraps)
4-eggs scrambled
4-oz 2% cheese
2-Turkey sausage patties diced
Green Tabasco sauce

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Directions:

Scramble the eggs and sausage together with a couple light drops of the green Tabasco sauce or more if you like, add the cheese on top of the scramble and put a lid on to just melt the cheese.  Now Davide your scramble into 4 parts.  Now add one part of the scramble to each tortilla and fold and roll-up. Done!!
I will frequently toast in an oven for a more crispy Burrito (your choice)

Orange-Pineapple Chicken

For something different and showy try this recipe.
The Kiss principle applies here. anytime you see the kiss logo that means this is a simple and quick recipe.

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Ingredients:
2-Boneless skinless chicken breasts.
2-Pineapple slices.
1/2 cup orange sauce.

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Orange Sauce:
1/2-cup orange juice.
1-tbs corn starch
Stir the corn starch and orange juice together, bring to low boil in small pan (can be microwaved)
until thickened.  Set aside for the moment.

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Instructions:
Brush lightly both chicken breasts with extra virgin Olive oil, place chicken breasts in a skillet Cook on medium heat until browned on both sides testing to make sure chicken is done in the middle either with thermometer 160 degrees, or no spring to touch. Add a pineapple slice to each breast and drizzle the orange sauce over both chicken breasts.  Set skillet temp to low and cover for 5 minutes.(to let flavors blend)

Taco Dogs

This is a shift from just plain old hot dogs to something quit unique and special.

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Ingredients:
1-package of wieners (your choice, I use Turkey dogs)
8-10 Taco shells
Shredded lettuce
low fat sharp Cheddar cheese (or your favorite)

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Directions:
Grill the dogs, after grilling slice into 1/2 length wise to better accommodate the taco shell.
place 4 dog strips in each shell top with cheese, Salsa and chopped lettuce, and now you have a taco dog.  Kids love this unique twist and so do I

Have fun

Mike

24 hour Chili

This recipe should be fascinating and fun to make, it comes from the "Fat Fighter" book.

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Ingredients:
2-3-cups pinto beans (pre-soaked)
1-small can of kidney beans
1-lb ground turkey browned with the diced onion
1-med. onion diced
1-Anaheim pepper diced
2-cloves garlic crushed
1/2 cup salsa (your choice mild,med or hot)
3-tbs chili powder
2-tbs cumin
28-oz can crushed tomatoes
1-tsp cocoa powder (yes cocoa powder helps bring out flavors)
1-tsp salt
1/2 tsp paprika
1/4 tsp nutmeg
1/4 tsp liquid smoke

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Instructions:
The pinto beans should soak in water overnight. I use a medium  size crock pot (larger is better with a slow cooker plastic liner.
Place all ingredients in the crock pot and stir-up gently, and set the temperature for low. (300 degrees if your crock pot has temp readings) cook for 24 hrs.
If you want your chili spicier add some cayenne pepper or hotter peppers.
Also if you want your chili thicker you can use a water mixed masa flour (Finely ground corn meal)

.Any questions you have please e-mail me and we will work it out.

Mike

Sausage-Egg "MK" Bagel

Instead of going for a local fast food high calorie-high priced breakfast sandwich, I have devised my own version much lower in calories and fats that is just as good.

.Ingredients:
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1- thin sliced bagel-100 calorie version  ( available at most bread counters)
1- Frozen Turkey sausage patty (found in Wal*Mart freezer section)
1- Frozen egg patty (also found in Wal*Mart freezer section)

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Instructions:
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I heat-up the sausage and egg pattys in a non-stick skillet then add the pattys to 1/2 of the bagel and then add then add the top and place completed sandwich in the skillet to warm-up.   THATS IT!
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Variations:
.You can use an English muffin instead, I use the bagel because bagels are inhertly lower in fat and calories. (your choice) The above recipe is 290 calories for the whole sandwich. you can also add a cheese slice keeping in mind everything you add are additional calories.

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Enjoy

Mike