Peanut Butter Oatmeal Cookies

Ingredients
1 cup flour
1/2 teaspoon baking soda
1/2 cup corn syrup
1/2 cup natural peanut butter
2 egg whites
1/3 cup sugar
1/3 cup brown sugar
1/2 teaspoon vanilla extract
1 cup oats

Combine flour and baking soda and set aside. Combine corn syrup and peanut butter and mix well. Add egg whites, sugars and vanilla. Add flour mixture and mix well. Fold in oats. Drop by rounded teaspoon on ungreased cookie sheet and bake in 375 degree oven for 8 minutes.

Makes 2 dozen. Approximate composition per serving: 105 calories, 3g fat, 0 mg cholesterol, 51 mg sodium.

Back to top

Peppery Chicken Pan Gravy

Ingredients
2 cups skim milk
2 tablespoons flour
1 tablespoon chicken base
1/2 teaspoon poultry
1 teaspoon ground pepper
1 teaspoon lemon juice
1 tablespoon browned corn flakes/corn meal breading from oven fried chicken

Combine flour and skim milk together in a container with lid and shake 1 minute until no lumps appear. Pour into saucepan and bring to boil. Stir until thickened. Add chicken base, poultry seasoning, pepper and lemon juice until thickened. Add browned breading from oven fried chicken. Serve with Oven Fried Chicken.

Approximate composition per serving: 20 calories, 1 g fat 0 mg cholesterol 125 mg sodium.

Back to top

Oven Fried Chicken

Ingredients
2 skinless chicken breasts
1 cup skim milk
2 egg whites
1 tablespoon fresh parsley
1 teaspoon tarragon
1 clove garlic (minced)
2 teaspoons worchestershire
Dash of ground pepper
1/3 cup plain non-fat yogurt
1/4 cup corn flakes (crushed)
2 tablespoons corn meal

Soak chicken breasts in skim milk. Mix egg whites, parsley, tarragon, garlic, worchestershire, pepper, and yogurt. Remove chicken from skim milk and brush with yogurt mixture. Roll chicken in crushed corn flakes and dust with corn meal. Place on baking dish sprayed with non-stick spray. Bake in 375 degree oven for 45-55 minutes.

Approximate composition per serving: 168 calories, 6g fat, 68mg cholesterol, 137mg sodium

Back to top

Chocolate Cupcakes

Ingredients
1/3 cup plus 1 tablespoon karo syrup
1 cup date sugar or white sugar
4 egg whites
1 cup flour
1/4 cup unsweetened cocoa
1 teaspoon baking soda
1/2 cup skim milk
2 teaspoons vanilla extract

Chocolate Frosting:
3/4 cup sifted powdered sugar
1 teaspoon vanilla extract
1 tablespoon unsweetened cocoa
1 tablespoon hot water

Cream together syrup, date sugar and egg whites. Add one half cup of flour and mix well. Add unsweetened cocoa, baking soda, milk and vanilla. Add rest of flour and mix well. Line 12 muffin tins with cupcake liners and fill to three-quarters full. Bake in 350 degree oven for 20 minutes. Frosting: Mix all and frost cupcakes.

Approximate composition per serving: 168 calories, 2g fat, 0mg cholesterol, 180mg sodium

Low-Fat Chili

Ingredients
1/2 pound ground lean buffalo or sirloin
1 cup chopped onions
1/2 cup chopped green peppers (optional)
8 ounce can low-salt tomato sauce
14 1/2 ounces of very low sodium beef broth (canned or dry substitute)
6 ounce can low-salt tomato paste
2 teaspoons chili powder
1/2 teaspoon cumin
Brown sugar to taste (optional)
2- 15 1/2 ounce cans dark red kidney beans (undrained)

Cook beef, onion and green peppers over medium heat until beef is well done and onion and peppers are soft. Strain all and run under hot water until beef loses oily feel when touched. Add remaining ingredients and bring to a boil. Reduce heat and simmer. Adjust seasonings to taste.

Approximate composition per serving: 105 calories, 3g fat, 0mg cholesterol, 51mg sodium

Back to top

Potato Wedges

Ingredients
4 potatoes (3 1/2 ounces each)- a combination of brown and sweet potatoes is delicious
2 egg whites, unbeaten
Salt-free seasoning to taste

Preheat oven to 425 degrees. Cut potatoes into wedges, for french fries - cut into thin slices. Dip wedges into unbeaten egg whites and place on a non-stick pan sprayed with vegetable spray. Season with salt-free seasoning and bake 25 minutes for wedges, 20 minutes for french fries, or until golden brown. Makes four servings. The Governor prefers to eat them as french fries while the First Lady prefers the wedge cut. Approximate composition per serving: 108 calories, 0g fat, 0mg cholesteror, 30mg sodium

Back to top