Hot Apple Cider
For variety, substitute cranberry
juice for the apple juice.
Makes 20 Servings
2 cups water
3 sticks cinnamon
1 tablespoon whole cloves
1/2 teaspoon whole allspice
2 quarts unsweetened apple juice
Place the water and spices in a
large pot, and bring to a boil over high heat. Reduce the heat to low,
immer for 10 minutes. Strain the mixture, discarding the spices,
and return the water to the pot.
Add the apple juice to the water, and
simmer over low heat until thoroughly heated. Serve warm in mugs.
PER SERVING: 46 Calories, 0 g Fat, 0 g Fiber, 0 mg Cholesterol, 0 g Protein, 3
Makes 32 appetizers
3/4 cup shredded nonfat or reduced-fat
Monterey jack cheese
3/4 cup shredded nonfat or reduced-fat Cheddar cheese
8 flour tortillas (8" round)
1/2 cup thinly sliced scallions
1 can (4 oz) chopped green chilies, drained
2-3 tablespoons chopped jalapeno peppers (optional)
1 cup nonfat sour cream
3 tablespoons thinly sliced scallions
Combine the cheeses and set aside.
Coat a baking sheet with nonstick cooking spray. Brush one side
each tortilla lightly with water. Lay 4 of the tortillas, moist side
down, on the baking sheet. Spread 1/4
of the cheese mixture on each of
the 4 tortillas. Top with 1/4 of the scallions, chilies, and jalapenos.
the remaining tortillas, placing them moist side up. Bake at
400 degrees for 7 to 9 minutes, or until the
quesadillas are heated through
and the cheese is melted. Place the sour cream in a small dish and sprinkle
with the scallions. Cut each quesadilla into 8 wedges, transfer to a serving
and serve hot, accompanied by the sour cream.
SIZE: 1 appetizer
PER SERVING: 41 Calories, 0.5 g Fat, 0.4 g Fiber, 1 mg Cholesterol, 2.9 g Protein,
81 mg Sodium
VARIATION: To make Fiesta Bean Quesadillas, mash 1 cup of drained canned
pinto beans with
1 1/2 teaspoons of chili powder. Divide the beans among
the tortillas, and spread evenly.
Top with the cheese and the remaining ingredients and bake.
SIZE: 1 appetizer
PER SERVING: 51 Calories, 0.5 g Fat, 1 g Fiber, 1 mg Cholesterol, 3.4 g Protein, 93
Makes 16 Servings
2 pounds 96% lean ground beef
2 cans (1 pound each) unsalted crushed tomatoes
2 cans (1 pound each) unsalted tomato sauce
2 large onions, chopped
2 large green bell peppers, chopped
4-5 tablespoons chili powder
2 teaspoons dried oregano
1 teaspoon ground cumin
2 teaspoons beef bouillon granules
2 cans (1 pound each) kidney beans, drained and rinsed
2 cans (1 pound each) pinto beans, drained and rinsed
3 tablespoons red wine or cider vinegar
2 cups grated nonfat or reduced-fat Cheddar cheese (optional)
Place the ground beef in a 6-quart
stock pot, and brown over medium-high heat, stirring constantly
Drain off any excess fat. Add the tomatoes, tomato sauce, onion,
green pepper, herbs and
spices, and bouillon granules to the beef, and stir
to mix well. Bring the mixture to a boil over high heat. Then
the heat to low, cover the pot, and simmer for 15 minutes. Add the beans
to the chili, and stir to mix
well. Cover and simmer for 20 minutes. Stir
in vinegar. Transfer the chili to a chafing dish or
Crock-Pot heated casserole to
keep warm, and serve,
topping each serving with grated nonfat Cheddar cheese if desired.
PER SERVING: 191 Calories, 2.6 g Fat, 8.9 g Fiber, 23 mg Cholesterol, 15.5 g Protein,
269 mg Sodium
VARIATION: To make Vegetarian Two-Bean Chili, use texturized vegetable
protein (TVP) instead of the beef.
Just heat 1 3/4 cups of water
and 2 teaspoons of vegetable bouillon granules to the boiling point
in a 6-quart
stock pot, and stir in 2 cups of TVP. Remove the pot from the heat, and
let the mixture
sit for 5 minutes, or until all of the liquid has been absorbed.
Then add the tomatoes and other ingredients - except the beef bouillon,
which is no longer needed - according to the instructions provided above.
PER SERVING: 171 Calories, 1.2 g Fat, 11.5 g Fiber, 0 mg Cholesterol, 13 g Protein,
170 mg Sodium
TVP is a protein-rich alternative
to meat. Made from soy flour that has been formed
into small nuggets, TVP is cholesterol-free and contains almost no fat.
Look for TVP in health foods stores and many grocery stores.
Mini Mexican Corn Muffins
Makes 24 muffins
1 cup whole wheat flour
1 cup whole grain yellow cornmeal
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon whole cumin seeds
1 1/2 cups nonfat buttermilk
2 egg whites
1/2 cup shredded nonfat or reduced-fat Cheddar cheese
1 1/2 tablespoons finely chopped jalapeno peppers (optional)
Combine the flour, cornmeal, baking
powder, baking soda, and cumin seeds in a large bowl, and stir to mix well.
Add the buttermilk and egg whites, and stir just until the dry ingredients
are moistened. Fold in the
cheese and, if desired, the jalapeno peppers.
Coat mini-muffin tins with nonstick cooking spray, and fill each cup
full with the batter. Bake at 350 degrees for about 10 minutes,
or just until a wooden toothpick inserted in the center of a muffin comes out
Be careful not to over bake. Remove the muffin tins from the oven,
and allow them to sit for 5 minutes before removing the muffins. Serve warm.
SIZE: 1 muffin
PER SERVING: 41 Calories, 0.2 g Fat, 1.1 g Fiber, 0 mg Cholesterol, 2.1 g Protein,
67 mg Sodium
Makes 2 3/4 cups
2 cups nonfat sour cream
1/2 cup chopped black olives
1/4 cup finely chopped scallions
Combine the ingredients in a medium-sized
bowl. Transfer the dip to a serving dish, cover, and chill
for at least
2 hours. Serve with fat-free tortilla chips, celery sticks, and carrot
SIZE: 1 tablespoon
PER SERVING: 13 Calories, 0.2 g Fat, 0.1 g Fiber, 0 mg Cholesterol, 0.7 g Protein,
27 mg Sodium
Black Magic Cake
Makes 16 Servings
2 1/4 cups unbleached flour
3/4 cup oat flour
1 1/2 cups sugar
1/2 cup cocoa powder
2 teaspoons baking soda
1/4 teaspoon salt (optional)
2 cups water
1/4 cup plus 2 tablespoons prepared coffee, cooled to room temperature
1 tablespoon cider vinegar
2 teaspoons vanilla extract
Fluffy Cocoa Frosting
3/4 cup sugar
1/4 cup light corn syrup
1/4 cup water
3 large egg whites, warmed to room temperature
1 teaspoon vanilla extract
1 tablespoon cocoa powder
In a large bowl, combine the flours,
sugar, cocoa, baking soda, and salt, if desired, and stir to mix well.
small bowl, combine the water, coffee, vinegar, and vanilla extract. Add
the coffee mixture to the
flour mixture, and stir to mix well. Coat a
9 x 13" pan with nonstick cooking spray. Pour the batter into
pan, and bake at 350 degrees for 30 to 35 minutes, or just until the top springs
back when lightly
touched and a wooden toothpick inserted in the center of the
cake comes out clean.
Be careful not to over bake. Cool the cake to room temperature.
To make the frosting, place the
sugar, corn syrup and water in a small, heavy saucepan. Stir until the
sugar dissolves. Place the saucepan over medium heat, and bring to a boil.
Continue boiling the mixture
without stirring until the temperature reaches
240 degrees on a candy thermometer, or until a drop of
syrup forms a soft ball
in cold water. Just before the temperature of the syrup reaches 240 degrees,
the egg whites in the bowl of an electric mixer, and beat until the whites
form soft peaks. Add the hot syrup
in a slow, thin stream while beating
at high speed. Continue beating for 3 to 5 minutes, or until the icing
and firm enough to spread. Beat in the vanilla extract. Finally,
beat in the cocoa 1 teaspoonful at a time.
Immediately spread the frosting evenly
over the cake.
Cut into squares, and serve immediately or refrigerate.
SIZE: 1/16th of cake
PER SERVING: 216 Calories, 1 g Fat, 2 g Fiber, 0 mg Cholesterol, 3.2 g Protein, 129