RCP21 - Frank Stand Onion
RCP22 - Easiest Vegetable Soup, EASY APPLESAUCE SOUFFLE
RCP23 - Easy Potato Salad
RCP24 - Sirlion Steak Chili
RCP25 - Simpler Apple Dumplings
RCP26 - Banana Pudding Dessert
RCP27 - Cheese N' Garlic N' Chives Potatoes
RCP28 - Potato N' Leek Soup, Strawberry Sauce
RCP29 - Navy Beans and Ham, Banana Ice Cream

Recipe Of The Week - RCP21

FRANK STAND ONIONS (enough for two frankfurters)

1/2 cup onions (chopped fine)
1/2 teaspoon Kraft barbecue sauce
small amount of water

Mince the onions or chop into small pieces.  Boil the onions
in a small amount of water until they're tender enough for
you. (microwave on high in 15 second intervals until the
onions are tender enough for you)  Pour the water off then
add the 1/2 teaspoon of barbecue sauce to the hot onions.
Stir the sauce into the onions.  Add a tablespoon of water
and boil again for about one minute (microwave for 30-45
seconds on high)

If you like your onions spicy add a dash or two of hot
sauce.

(Microwave cooking times are approximate.  Please change the
cooking times to fit your own microwave oven)

Per Serving (1/4 cup per frankfurter): 22 calories; 4.5
grams Carbohydrates; 0 grams Fat; 1 grams Protein; 1/2 bread
exchange; 1/2 vegetable exchange

One Step

Recipes For The Week - RCP22

Recipe #1

EASIEST VEGETABLE SOUP (makes 2 quarts)

-= 1 cup water, 2 teaspoon pepper, 2 (16 ounce cans beef
broth), 1/2 cup celery, 1 (16 ounce can of tomatoes in
juice), 1 bay leaf, 1 potato (diced), 1 small package of
mixed vegetables (frozen), 1/4 cup chopped cabbage, 1
tablespoon salt, 1/2 cup egg noodles (uncooked), 1 large
chopped onion

Place all the ingredients in a pot or kettle and bring to a
boil.  Cover the pot and reduce the heat.  Simmer at least
one hour until the vegetables are tender.  Season the soup
to taste with additional salt and pepper (if needed)

Per serving (1 cup): 45 calories; 9 grams Carbohydrates; 3
grams Protein; Trace Fat; 1 Vegetable Exchange, 1/4 Bread
Exchange;
 

Recipe #2:

EASY APPLESAUCE SOUFFLE (Makes 5 Servings)

2 cups unsweetened applesauce, 2 tablespoons frozen apple
juice concentrate, 1 teaspoon grated orange peel (if
desired), 1/4 teaspoon cinnamon or nutmeg, 4 egg whites

Mix the applesauce, apple juice concentrate, orange peel (if
desired) and the spice.  Set it aside.  Beat the egg whites
until they're stiff and glossy.  Gently fold the applesauce
mix into the egg whites.  Immediately spoon the mixture into
small custard bowls.  Bake at 350 degrees until lightly
browned (15-20 minutes).  Serve when warm.

Per Serving: 75 Calories; 15 grams Carbohydrates; 2 grams
Protein; 1 gram Fat; 1 Fruit Exchange; 1/4 Lean Meat
Exchange

One Step

Recipe Of The Week - RCP23

EASY POTATO SALAD (Makes 4 cups/serves 4-6)

(Removing the potato skin is optional)

INGREDIENTS

3 medium potatoes, 3/4 cup diced onions, 2 hard-boiled egg
whites (diced), 1 cup egg-free, oil-free mayonnaise, 1 cup
celery (diced), 2 tablespoons mustard, 1 teaspoon garlic
powder, 2 tablespoons dill pickle relish, ground black
pepper and salt to taste

DIRECTIONS

Wash the potatoes and remove any blemishes.  Place the
potatoes in a large sauce pan then cover with water.  Bring
to a boil, then reduce the heat and simmer for 25 minutes
(or until they're just tender).  Drain the potatoes and run
cold water over them, drain again.  Cut the potatoes into
1/2 inch cubes and set them aside in a large bowl.

Add the egg whites to your potatoes, then add the onions,
celery, mayonnaise, mustard, pickle relish and garlic.  Toss
the mixture well.  Season the potato salad to taste with the
salt and pepper. Refrigerate the potato salad for at least
two hours before serving.

Per Serving (1 cup): 152 calories; 0.5 grams fat; 0 mg
cholesterol; 1,010 grams salt (without the added salt)

One Step

Recipe Of The Week - RCP24

DIRLOIN STEAK CHILI (makes 7 1/2 cups)
(This recipe will give you approximately 30% of it's
calories from fat)

INGREDIENTS

10 ounces canned red kidney beans (rinsed and drained), 2
1/2 cups chopped onions, 5 cups chunky salsa, 1 tablespoon
plus two teaspoons vegetable oil, 15 ounces cooked sirloin
steak (cut into 1/2 inch pieces), 1/8 teaspoon pepper

DIRECTIONS

Heat the oil in a 3 quart saucepan.  Add the onions and cook
them over medium heat, stirring occasionally until they get
soft.  This should take about 5 minutes.

Add the salsa and beans.  Stir to combine.  Reduce the heat
to low and simmer the mixture until the flavors blend.  This
should take about 20 to 25 minutes.  Add your steak and
pepper.  Stir to combine.  Cook the mixture until it's
heated through.  This should take approximately 10 minutes.

Per 1 cup serving:  242 Calories; 21.33 grams Carbohydrates;
21.33 grams Protein; 8 grams fat; 1077 grams Sodium

One Step

Recipe Of The Week - RCP25

Simpler Apple Dumplings (Makes 4 Servings)

(This recipe involves a few steps but it is very easy to do.
Just make sure the biscuit dough is pinched well before you
bake it.  This is good for a chilly night when you want a
warm snack.)

INGREDIENTS

4 flaky refrigerator biscuits, 1/4 cup raisins, 2 apples
(peeled, cored and cut in half), 1/4 teaspoon cinnamon or
apple pie spice, 1 cup apple juice, 1/2 teaspoon vanilla, 2
teaspoons butter (melted)

INSTRUCTIONS

Preheat your over to 375 degrees.  Roll the biscuit dough
into 4 six inch circles.  Place half of one apple cut side
up on the top of each biscuit mound.  Put 1 tablespoon of
raisins and one tablespoon of the apple juice in the center.

Fold the edges of the biscuit together over the apple and
pinch it together, securely.  Put the dough/apple into an
8-inch baking dish.

Combine the apple juice, vanilla, spice and melted in a bowl
to mix.  Pour this mixture/sauce into the baking dish.  Bake
for about 40 minutes (or less depending on your oven) being
sure to baste your dumplings every 10 minutes until they are
light brown and the apples are soft.  Serve warm.

Per Serving (1 Dumpling): 215 Calories; 37.5 grams
Carbohydrates; 3 grams Protein; 5 grams Fat; 1 Starch Bread
Exchange; 1 Fat Exchange; 1-1/2 Fruit Exchanges

One Step

Recipe of the Week - RCP26
 

BANANA PUDDING DESSERT (Makes 4 servings)

(You can try using an electric mixer for this recipe if you
don't have a blender)

INGREDIENTS

1 envelope reduced-calorie instant chocolate pudding mix
(approximately 30 calories per serving, (four 1/2 cup
servings per pack), 1 cup plain low-fat yogurt, 2 medium
bananas (peeled), 1/2 ounce pistachios or walnuts (coarsely
chopped), 1/2 teaspoon lemon juice, 1/4 cup frozen whipped
topping (thawed), 4 cherries
 

DIRECTIONS

Process the yogurt in a blender on high speed for 30
seconds.  Add the pudding mix and blend for about 1 minute.
Scrape down the sides of the container as necessary.  Cut
each banana into 6 diagonal slices.  Sprinkle the banana
with the lemon juice.   Arrange two of the banana quarters
in each dessert dish you use.  Top with 1/4 of the pudding.
Sprinkle each portion with 1/4 of the pistachios .  Top each
dessert dish with 1 tablespoon whipped topping and 1 cherry.

Per serving: 171 calories; 28 grams Carbohydrates; 4 grams
Protein; 5 grams Fat

ONE STEP

RECIPE OF THE WEEK - RCP27

CHEESE N' GARLIC N' CHIVES POTATOES (Makes 8 servings)

INGREDIENTS

1 1/2 pounds baking potatoes (unpeeled), 2 large garlic cloves,
1/2 cup 1/2% lowfat buttermilk, 1/3 cup chedder cheese
(shredded), 1 teaspoon chives (freeze dried or the equivalent),
1/4 teaspoon salt

DIRECTIONS

Cut the potatoes into 1 inch cubes.  Place the potatoes and
garlic in a large saucepan.  Add enough water to cover and bring
to a boil.  Reduce the heat.  Cover the saucepan loosely and boil
for 15-20 minutes until the potatoes break apart if you pierce it
with a fork.  Drain well.  Coarsely mash the potatoes and garlic
with a spoon, but leave some of the potatoes in chunks.  Add the
remaining ingrdients and mix gently.  You can reheat this dish in
the microwave.

Per serving: 90 Calories; 17 grams Carbohydrates; 2 grams Fat, 4
grams Protein; 120 milligrams Sodium; 1.1 Bread Exchange; 0.2 Fat
Exchange; 0.1 Milk Exchange

One Step

Recipes Of The Week - RCP28

POTATO N' LEEK SOUP (Makes 4 Servings)

(Your microwave might use terms different from "high" and
"medium".  If so use the "100%" and "50%" terms.

INGREDIENTS

1 tablespoon plus 1 teaspoon reduced-calorie margarine, 3
cups white leeks (washed and chopped thoroughly), 4 cups
skim or nonfat milk, 2 packets instant chicken broth and
seasoning mix, 1-1/2 ounces uncooked instant potato flakes
 

DIRECTIONS

Combine the leeks and the margarine in a 3 quart
microwavable casserole dish.  Cover and microwave on high
(100%) for 5 minutes (stirring once after 3 minutes).  The
leeks should be translucent (you should be able to see
through them).

Stir in the milk and broth mix.  Microwave again, uncovered
on medium (50%) for 4 minutes.  Stir in the potato flakes
and microwave on medium for 5 minutes (stirring once after 2
minutes).  The soup should thicken slightly.

Per Serving: 192 calories; 32 grams Carbohydrates; 11 grams
Protein; 3 grams Fat; 1 Milk Exchange; 1/2 Fat Exchange;  1
1/2 Vegetable Exchange; 1/2 Bread Exchange
 

Recipe #2:

Strawberry Sauce  (Makes 1 cup)

INGREDIENTS

1 teaspoon cornstarch, 1/2 cup water, 1 cup fresh
strawberries (sliced), 2 teaspoons granulated sugar
substitute, 1/8 teaspoon almond extract
 

DIRECTIONS

Combine the water and cornstarch in a small saucepan.  Add
the strawberries and sugar substitute.  Cook this mixture
over medium heat (stirring constantly) until it's thickened
and bubbly.  Stir in the almond extract.

Per Serving (tablespoon): 3 calories; approximately 1 gram
Carbohydrate; 0 protein; 0 grams Fat  FREE FOOD EXCHANGE

One Step

Recipes Of The Week - RCP29
(all nutritional information is approximate)

Navy Beans and Ham (Makes 4 servings)

4 cups boiling water, 1/2 cup onion, sliced, 1/4 teaspoon salt,
1/8 teaspoon pepper, 1 cup lean ham (cooked and diced), 1 cup dry
navy beans, 1 cup carrots (sliced), 1/4 cup celery (diced)
1 bay leaf, 2 teaspoons flour, 1 tablespoon water

DIRECTIONS

Boil the water, then add the bean.  Return to a boil (for 2
minutes).  Remove the pot from the heat, cover, and let the beans
soak for 1 hour.

Return the beans and water to a boil, then add your onions, the
ham and the seasonings (salt, pepper, bay leaf).  Boil uncovered
for 5 minutes.  Cover and boil gently until the beans are almost
tender (about an hour).

Add the carrots and the celery.  Cook until they're tender (about
20 minutes). Remove the bay leaf.  Mix the flour with 1
tablespoon of water.  Stir this mixture until it's smooth.  Add
this mixture to the beans slowly, stirring constantly.  Cook
until it's thickened.

Per Serving (about 1 cup): 165 Calories; 2.4 grams Fat; 12 grams
Carbohydrates; 11 grams Protein
 

BANANA ICE CREAM #2:

INGREDIENTS

2 cups low-fat vanilla frozen yogurt (100 calories per 1/2 cup
serving or as close as possible), 1 ripe banana

DIRECTIONS

Allow the frozen yogurt to thaw slightly.  Mash the banana.  Stir
the banana into the frozen yogurt.  Allow to freeze again until
firm.  Serve.
 

Per Serving (1/2 cup): 132 Calories; 26 grams Carbohydrates; 3
grams Fat; 3 grams Protein