1/4 c. water
1 c. skim milk
2 tbsp. cornstarch
1 c. (firmly packed) shredded low fat
1 (4 oz.) can sliced mushrooms,
drained (or 1/2 cup fresh)
6 (4 oz.) cooked chicken breast,
chopped into bite size pieces
1 (10 oz.) pkg. frozen chopped
broccoli cooked and drained
In a small saucepan, combine onion and water. Cook covered over medium heat 5 minutes. Do not drain. In a small saucepan, combine milk, cornstarch, and pepper; add to onion. Cook and stir constantly until thick and bubbly. Cook, stirring constantly 1 minute more. Add cheese, stir to melt. Add mushrooms. Cover and set aside. In a large bowl, combine chicken, broccoli, pasta, and half of the mushroom cheese sauce. Mix well. Spoon into a medium casserole dish coated with non stick vegetable spray. Top with remaining mushroom cheese sauce. Bake at 350 degrees for 20 minutes. Makes 6 servings, 1 cup each. (1 serving = 1/2 vegetable, 1 grain and 4 1/2 meat exchanges).
Mozzarella cheese, sliced thin
Homemade or purchased spaghetti sauce
Salt (small amount optional)
Grated Romano cheese
Pam cooking spray
1 med. tomato sliced thin
1 med. bell pepper, sliced thick lengthwise
1/4 c. olive oil with garlic (marinate 2 to 3 garlic cloves in oil several days before using)
Brush eggplant slices with garlic oil on both sides. Sprinkle lightly with salt (optional) and pepper. Place on baking sheet (sprayed with Pam) and bake for 20 minutes (or until fork tender) in 350 degree preheated oven. Remove from oven and place the following layers in a large Pyrex (12 x 16 inch) baking dish: Layer of eggplant slices, layer of Mozzarella cheese; layer of tomato sauce (prepared); layer of eggplant slices; layer of Mozzarella cheese; layer of prepared tomato sauce. Sprinkle generously with grated Romano cheese. Top with slices of tomato and bell pepper. Bake in preheated oven at 350 degrees approximately 40 minutes.
1 c. noodles (use those made without egg yolks, if possible)
1/4 c. rice
Small onion, chopped fine
Mrs. Dash, black pepper and garlic to taste
Cut chicken in bite size pieces. Put in soup pot with quart of water. Add the finely chopped onion and simmer for 20 minutes. Add noodles, rice and seasonings. Cover and simmer for 20 more minutes. May need to add more water depending on consistency desired. I like to add the rice to give the soup a little more body.
1/4 c. butter, melted
6 tbsp. grated cheese
1 (10 oz.) chopped spinach, drained
1 lb. cottage cheese
4 oz. Cheddar cheese
3 eggs, beaten
1 sm. onion, chopped
2 tbsp. sour cream
1 clove garlic
Melt butter, mix with croutons, then press onto 10-inch pie plate. Bake until golden. Mix all other ingredients. Pour onto pie shell. Bake at 350 degrees for 35 minutes. Let set 5 minutes before slicing.
1/2 c. flour
1/2 c. grated Parmesan cheese
1 tsp. salt
1/4 tsp. pepper
1/2 c. butter
Pare potatoes and cut into quarters. Combine flour, cheese, salt and pepper in a bag. Moisten potatoes with water and shake a few times in a bag, coating well with flour and cheese mixture. Melt butter in 9×13 inch baking pan. Place potatoes in a single layer in pan. Bake at 375 degrees for 30 minutes. Turn and bake 1/2 hour when golden brown. Sprinkle with chopped parsley. Serves 6-8.