Cooking at Bonnie's Place

 A R C H I V E S

 

Oven Roasted Sweet Potato Wedges                      Serves 4 2 pounds (about 3 medium sized) sweet potatoes Butter flavored Pam ¼ teaspoon salt or more to taste (Coarse Kosher salt is a nice touch here) Scrub potatoes and make a slit or two in each one with a paring knife. Microwave on High for 4 to 6 minutes or until the potatoes are slightly tender-or as I like to say, "half-baked"! The actual time will depend upon your microwave and the size of the potatoes. Set aside until they are cool enough to handle. Preheat oven to 400 degrees. Peel the skin from the potatoes and remove any discoloration if present. Slice lengthwise into thick wedges. Spread them apart on a cookie sheet (line with foil or parchment paper for easy clean up) and spray with butter flavored Pam. Roast in hot oven until they are tender and slightly browned, 15 to 20 minutes. Remove and sprinkle with salt and serve immediately. ************************************************************************ Recipe Summary Report Serving Size:  227 g ( 8 oz-wt.) Calories 230 Calories from Fat 0 Total Fat 0 g % Saturated Fat 0 g % Cholesterol  0 mg % Sodium mg 7 % Total Carbohydrate  55 g  18 % Dietary Fiber 6 g 24 % Sugars 26 g Protein 4 g

 

Chicken Stir Fry with Pea Pods and Mushrooms        Serves 4 . 12 ounces skinless, boneless chicken breasts, cut into bite-sized strips 2 tablespoons Light soy sauce 2 tablespoons dry sherry or white wine 1 clove garlic, minced 1 tablespoon vegetable oil 8 ounces fresh mushrooms, sliced (about 3 cups) 1 red bell pepper, cut into thin strips 6 ounces fresh pea pods, strings removed (1-1/2 cups) ½ cup chicken broth 2 teaspoons cornstarch ¼ to ½ teaspoon red pepper flakes ½ cup sliced green onions 2 cups cooked hot rice Place chicken strips in a zip-type plastic bag. In a small bowl, mix soy sauce, sherry and garlic. Pour over chicken. Seal bag. Turn to coat all chicken pieces. Cover and chill 30 minutes or up to 4 hours.  Add cooking oil to a wok or large (preferably non-stick) skillet. Preheat heat until very hot-a drop of water will cause a "sizzle." Add mushrooms and pepper; stir-fry for 2 minutes. Add pea pods and stir fry 1 minute more or until vegetables are crisp tender. Remove vegetables from wok.  Drain chicken, reserving marinade. Stir-fry chicken for 3 minutes or until no longer pink. Combine chicken broth and cornstarch; add it and reserved marinade to wok. Cook and stir until mixture comes to a full boil. (When a marinade is saved and used in a sauce, always bring it to a full rolling boil.) Add vegetables; stir to coat. Cook and stir about 1 minute more or until heated through. Add red pepper flakes and green onions. Serve over hot cooked rice. ************************************************************************ Recipe Summary Report Serving Size: 373.75 g (13.18 oz-wt.) Calories 330 Calories from Fat 70 Total Fat 8g 12% Saturated Fat 1.5g 7% Cholesterol 70mg 24% Sodium 650mg 27% Total Carbohydrate 32g 11% Dietary Fiber 3g 13% Sugars 4g Protein 32g

 

Texas Caviar 2000 1 15-ounce can black beans, rinsed and drained 1 15-ounce can black-eyed peas, rinsed and drained 1 10-ounce package frozen corn kernels, thawed 2 tomatoes, seeded and chopped 1 red bell pepper, chopped ½ cup chopped cilantro (or parsley) 6 green onions, thinly sliced (green parts too) ½ cup chunky salsa (mild, medium or hot, your choice) 1 to 2 tablespoons lime juice 1 tablespoons olive oil 1 teaspoon ground cumin ½ to 1 teaspoon salt Corn Chips Combine all ingredients in a bowl. Cover and chill 2 hours for flavors to blend. Serve with corn chips. ************************************************************************ Recipe Summary Report Serving Size: 125 g (4.42 oz-wt.) Calories 90 Calories from Fat 15 Total Fat 1.5g 3% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 230mg 10% Total Carbohydrate 16g 5% Dietary Fiber 4g 16% Sugars 3g Protein 4g

 

Frozen Spumoni Yogurt Angel Cake                                                                     Serves 12 1 large angel food cake, made from mix or commercially prepared  1 pint each low fat frozen yogurt: Strawberry, Peach and Chocolate, softened slightly 1 8-ounce carton fat free or light whipped topping (Light Cool Whip or Free Cool Whip) 1. Cut a 1-inch layer from top of cake; set aside for later use. 2. Remove the interior of the cake, leaving 1/2 inch thick sides. Reserve removed cake for another purpose. Scoop yogurts into the tunnel of the cake, pressing out air bubbles. 3. Replace top. Frost top and sides with a thin layer of whipped topping. Place cake, unwrapped, in freezer and freeze until firm. Lightly wrap with plastic wrap. Keep frozen until ready to use. (Remove plastic wrap immediately when cake is removed from freezer.) ************************************************************************ Recipe Summary Report Calories 360 Calories from Fat  15 Total Fat   1.5g  3% Saturated Fat   1.g  5 % Cholesterol   5mg  2% Sodium  310 mg  13% Total Carbohydrate  55g  18% Dietary Fiber <1g  2  % Sugars  44 g Protein  8g

 

 

Quick Fajitas with Pico De Gallo                       4 servings 1 pound well-trimmed boneless beef top round or top sirloin steak, ¾-inch thick 8 small flour tortillas, warmed Marinade: 2 tablespoons fresh lime juice 2 teaspoons vegetable oil 2 large cloves garlic Pico de Gallo: 1 cup seeded, chopped tomato ½ cup diced zucchini or cucumber ¼ cup chopped fresh cilantro ¼ cup prepared salsa 1 tablespoon fresh lime juice 1. Place beef steak in plastic bag. Add marinade ingredients, turning to coat. Close bag securely and marinate in refrigerator 20 to 30 minutes, turning once. 2. Meanwhile, in medium bowl, combine Pico de Gallo ingredients. Mix well. 3. Remove steak from marinade. Discard marinade. Place steak on rack in broiler pan so surface of meat is 2 to 3 inches from heat. Broil 12 to 13 minutes (9 to 12 minutes for top sirloin steak) for medium rare doneness, turning occasionally. 4. Trim fat from steak; carve crosswise into very thin slices. Serve been in tortillas with Pico de Gallo. ************************************************************************ Recipe Summary Report Calories 340 Calories from Fat  80 Total Fat   9g  14% Saturated Fat   1.5g  8 % Cholesterol   60mg 21% Sodium  350 mg  15% Total Carbohydrate  35g  12% Dietary Fiber <1g  4  % Sugars  2 g Protein  31g

 

 

Old Fashioned Vegetable and Beef Soup                     Serves 8 ¾ pound round steak, all fat removed, thinly sliced across grain  Vegetable cooking spray 1 medium onion, chopped 2 cloves garlic, minced 5 cups fat free, low-sodium beef broth 1 14-1/2 oz. can stewed tomatoes 1 cup low sodium V-8 juice 1/3 cup barley 1/3 cup green split peas ½ teaspoon dried thyme leaves 1 celery rib, chopped 1 large carrot, chopped 1 zucchini, chopped Salt and pepper to taste Coat a large Dutch oven with cooking spray. Place over medium high heat.  Add steak strips, cook until seared on each side. Add onion and garlic.  Cook until fragrant, 1 to 2 minutes, stirring frequently.  Add broth, tomatoes, V-8 juice, barley, split peas, thyme leaves and simmer, covered, 30 minutes. Add celery, carrot and zucchini; cook 20 minutes or until vegetables are tender. Season with salt and pepper to taste.  (Soup may be thinned down with water or broth, if desired.) ************************************************************************ Recipe Summary Report Calories 200 Calories from Fat 30 Total Fat  3.5 g  5% Saturated Fat  1 g  6 % Cholesterol  35 mg 12% Sodium  220 mg  9% Total Carbohydrate  21g  7% Dietary Fiber 3g 13  % Sugars  6 g Protein  21g

 

 

Garlic Roasted Pork Tenderloin and Italian Vegetables      4 to 6 servings All Natural PAM Garlic Flavor Seasoning Spray                    2 pork tenderloins (about 1-1/2 pounds) Salt and freshly ground black pepper 1-1/2 teaspoons dried Italian Seasoning (divided use) 3 medium-sized zucchini, ends trimmed, split horizontally, then sliced diagonally  1 yellow summer squash, ends trimmed, split horizontally, then sliced diagonally 1 medium-sized onion, peeled and cut into thin wedges 1 yellow, orange or green bell pepper, seeded and cubed 1 teaspoon sugar 2 medium tomatoes, diced 2 to 3 tablespoons shredded Parmesan cheese 1. Preheat oven to 450 degrees. Line a large jelly-roll pan with aluminum foil. Spray generously with All Natural PAM Garlic Flavor Seasoning Spray.   2. Place pork tenderloins in center of pan. Season with salt, freshly ground black pepper, ½ teaspoon dried Italian Seasoning. 3. Combine zucchini, yellow squash, onion and bell pepper in a large bowl. Season with remaining 1 teaspoon dried Italian Seasoning, 1 teaspoon sugar, 1 teaspoon salt and ¼ teaspoon freshly ground black pepper. Stir to mix; place vegetables on pan around meat, spreading vegetables out to edges of pan.  Spray surfaces of meat and vegetables generously with All Natural Pam Garlic Seasoning Spray.  4. Roast meat and vegetables in top one-third of oven for 30 minutes. Remove from oven. Transfer meat to a platter; cover with foil and keep warm. Stir in chopped tomatoes. Turn on broiler and run vegetables under broiler for 2 to 3 minutes or until the edges begin to brown. 5. To serve, slice pork diagonally across the grain. Serve tenderloin with vegetables, spoon any pan juices over meat. Garnish with shredded Parmesan cheese and serve with Garlic Cheese Toast. ************************************************************************* Recipe Summary Report Calories 290 Calories from Fat 80  Total Fat  8g  13 % Saturated Fat  3.5g  17 % Cholesterol  105 mg 35% Sodium  85mg  4% Total Carbohydrate  13g  4% Dietary Fiber 4g 14  % Sugars  8g Protein  41g

 

 

ITALIAN BEEF STIR FRY WITH PASTA 1 pound beef round tip steaks, cut 1/8 to 1/4 inch thick  1-1/2 cups pasta (your choice, i.e. linguine, spaghetti, bow ties, etc.) 2 to 3 teaspoons olive oil 2 cloves garlic, crushed 1/4 teaspoon salt 1/8 teaspoon black pepper 3 cups (8 ounces) fresh mushrooms, sliced 1 cup cherry tomato halves 1/4 cup prepared fat-free Italian dressing 1 tablespoon grated Parmesan cheese 1 tablespoon chopped fresh Italian parsley Cook pasta according to package directions. Keep warm. Meanwhile, stack beef steaks; cut lengthwise in half and then crosswise into 1-inch wide strips. In a large non-stick skillet, heat oil over medium-high heat until hot. Add beef and garlic (half at a time) and stirfry 1 minute or until outside surface is no longer pink. (Do not overcook). Season with salt and pepper. Remove from skillet with slotted spoon; keep warm. In same skillet, add mushrooms, stir-fry 3 minutes or until tender. Return beef to skillet and add tomatoes and dressing. Heat through. Spoon beef mixture over hot pasta; sprinkle with cheese and parsley. Serve 4 (serving size: 1-1/2 cups) ************************************************************************* Recipe Summary Report Calories 360 Calories from Fat 100 Total Fat  6g 17% Saturated Fat  4g  19% Cholesterol  75mg  25% Sodium  460mg  19% Total Carbohydrate  33g  11% Dietary Fiber  4g  15% Sugars  4g Protein  32g

 

Light Sour Cream Chicken Enchiladas 1  8-ounce package fat free (or light) cream cheese, room temperature  1/2  cup chopped green onions 1  7-ounce can green chilies 1  teaspoon ground cumin 4  cups chopped, cooked chicken breast (no skin, no fat) 10  7-inch (fajita size) flour tortillas 1  10-1/2 can low-fat, condensed cream of chicken soup 1  8-ounce carton light or no-fat dairy sour cream 1  cup low-fat milk 1  small jalapeno, seeded and minced 1/3 to 1/2 cup commercially prepared salsa 3/4 cup reduced fat shredded sharp cheddar cheese Stir together cream cheese, green onion, green chilies and cumin. Fold in cooked chicken. Combine soup, sour cream, milk and jalapeno pepper. Spray a 13 x 9 -inch baking dish with non-stick spray. Spoon about 1/2 cup of the soup mixture over bottom of pan. Wrap tortillas in paper towels and microwave on high for 30 to 60 seconds or just until warmed and softened. Spoon about 1/3 cup chicken mixture onto each tortilla. Drizzle a little salsa on top. Roll up; place seam side down in baking dish.  Pour soup mixture over enchiladas. Bake covered in a 350 degree oven for about 40 minutes or until heated through. Sprinkle cheese over top. Bake uncovered 4 to 5 minutes longer or until cheese is melted. Makes 10.  ************************************************************************** Recipe Summary Report Calories 300 Calories from Fat  60 Fat - Total  6g  10% Saturated Fat  1.5% Cholesterol  60mg  19% Protein  31g Carbohydrates   29g  10% Dietary Fiber  1 g  4% Sugar - Total  4g Sodium  780  32%

 

 

Tropical Fruit Slush                       Makes 12    10-ounce servings   1 cup sugar 1-1/4 cups water 3 cups pineapple juice 1 6-ounce can frozen orange juice concentrate, thawed 2 tablespoons lemon juice 3 ripe bananas, mashed 1 2-liter bottle regular or diet lemon-lime carbonated beverage Combine sugar and water. Heat to boiling. Remove from heat; cool. Add pineapple juice, orange juice and lemon juice. Stir in mashed banana. Pour mixture into a container and freeze overnight or until firm. Remove from freezer 45 minutes before serving; stir in carbonated beverage. Serve immediately. ************************************************************************** Recipe Summary Report Calories from Fat 1.88 Calories 149.81 (based on diet lemon-lime carbonated beverage) Protein 0.85 g Carbohydrates 38.28 g Dietary Fiber 0.96 g Sugar - Total 36.05 g Fat - Total 0.22 g Saturated Fat 0.06 g Mono Fat 0.02 g Poly Fat 0.05 g Cholesterol 0 mg Sodium 17.97 mg

 

 

Bonnie's Curried Chicken Salad                      Makes 8 servings 3 cups cooked chicken breast, boned and cubed (no skin allowed) 5 green onions, thinly sliced 1/3 cup chopped celery 1/3 cup chopped red bell pepper ½ cup frozen peas, thawed Dressing: 1 cup Light Miracle Whip or a non-fat salad dressing ½ cup non-fat sour cream 2 tablespoons fresh lemon juice ½ teaspoon salt, optional ½ teaspoon curry powder ¼ teaspoon cayenne pepper Leaf lettuce Garnish: Paprika and fresh tomatoes, cut into wedges Combine chicken, onions, celery, red bell pepper, frozen peas in a large mixing bowl. Combine all dressing ingredients in a small bowl. Fold dressing into chicken mixture. Salad may be covered and refrigerated at this point if desired. To serve, spoon chicken salad on lettuce-lined plates. Dust with a sprinkling of paprika. Garnish with tomato wedges. Recipe Summary Report Serving Size 188.36 g (6.64 oz-wt.) Calories Calories 290 Calories from Fat 87.07 Total Fat 9g 15% Saturated Fat 2g 10% Cholesterol 105mg 35% Sodium 300mg 13% Total Carbohydrate 12g 4% Dietary Fiber less than 1 gram  4% Sugars 2g Protein 37g Copyright by Bonnie Aeschliman; all rights reserved.

 

Basil Stuffed Chicken Breasts                  4 servings 4 (4-oz) boneless, skinless chicken breasts 1/8 teaspoon salt Garlic powder taste Fresh basil, about 16 leaves 2 egg whites, beaten slightly with 1 teaspoon water 1-1/2 cups crisp rice cereal, crushed (Rice Krispies) 1 tablespoon grated Parmesan cheese Salt and pepper to taste, optional  Insert a piece of chicken in a plastic food storage bag and flatten to 1/4 inch thickness, using a rolling pin or meat mallet. Continue until all flattened. Sprinkle chicken with salt and garlic powder. Arrange basil leaves in a single layer over chicken breasts. Starting at short end, roll up chicken breast, securing with toothpick.  Combine crushed rice cereal with Parmesan cheese in a shallow dish. Dip each breast into egg white mixture. Roll in cereal-parmesan mixture. Spray a shallow cookie sheet with Pam, then arrange chicken breasts on pan, leaving 1 inch between them for even browning. Bake in preheated 350 degree oven for 30 minutes or until done.   Recipe Summary Report Serving Size 1/4 Calories 182 Calories from Fat 18 Total Fat 1.9 g Saturated Fat .7 g Cholesterol 67 mg  Sodium 353 mg Total Carbohydrate 26 g Dietary Fiber 20 g Sugars 1 g Protein 29 g Copyright by Bonnie Aeschliman; all rights reserved.

Pasta with Vegetables Parmesan                     Serves 6   6 ounces pasta (bow tie, rotini, etc.), cooked, rinsed and drained 2 teaspoons olive oil 1 cup fresh broccoli flowerets 1 cup fresh cauliflower flowerets 1 carrot, thinly sliced 1/4 cup chopped onion 2 cloves garlic, minced 1 small red bell pepper, cut into thin strips 1/2 cup sliced mushrooms 3 tablespoons dry white wine or chicken broth 1 tomato cut into thin wedges 1/3 cup freshly grated Parmesan cheese 3 tablespoons chopped fresh parsley Red pepper flakes to taste Place oil in large skillet over medium heat. Add broccoli, cauliflower, carrots, onion, garlic, bell pepper, mushrooms and wine. Cook 4 minutes or until tender crisp, stirring frequently. Add tomato and pasta, cook until heated, stirring frequently. Sprinkle with cheese, parsley and red pepper flakes. Toss gently. Serve immediately. Recipe Summary Report Serving Size 1/6 Calories 170 Calories from Fat 35 Total Fat 4g (6%) Saturated Fat 1.5g ( 7%) Cholesterol 5mg  (1%) Sodium 115mg (5%) Total Carbohydrate 26g ( 9%) Dietary Fiber 3 (11%) Sugars 4g Protein 7g Vitamin A 110% Vitamin C 110% Calcium 10% Iron 10% Copyright by Bonnie Aeschliman; all rights reserved.

 

Fresh Fruit Salad                                                      Makes 6 servings 2 oranges, peeled and cut into sections 2 cups fresh, sliced strawberries 1 cup fresh (or canned without sugar) pineapple chunks 1 cup seedless grapes, halved 1/4 cup each sugar and water 1 tablespoon frozen orange juice concentrate 2 teaspoons poppy seeds 1/2 teaspoon vanilla extract Combine fruit in a large bowl. Combine sugar and water in a microwave safe container. Microwave until it comes to a boil, stirring until sugar dissolves. Stirring orange juice concentrate, poppy seeds and vanilla. Cool to room temperature. Pour over fruit; cover and chill 1 hour. Nutritional Facts: 1 Serving: Calories: 112 Protein: 1 g. Carbohydrates 27 g. Fiber 2 g. Fat 1 g. Cholesterol 0 mg. Sodium 1.7 mg. Copyright by Bonnie Aeschliman; all rights reserved.

"Guiltless" Caesar Salad"                                                   Serves 6 Prep Time: 10 minutes Marinating Time: 15 minutes Cook Time: 15 minutes 4 skinless, boneless chicken breast halves 1 large head romaine lettuce, torn 1/2 cup Pepperidge Farm Fat Free Caesar Croutons Dressing Marinade: 1 can Campbell's Healthy Request Condensed Cream of Chicken Soup1/2 cup water 2 tablespoons lemon juice 2 teaspoons Worcestershire sauce 4 cloves garlic,minced 1/2 teaspoon pepper 4 tablespoons grated Parmesan cheese 1. In non-metallic dish mix soup, water, vinegar, lemon juice, Worcestershire, garlic, pepper and 3 tablespoons cheese. Set aside 1-1/4 cups for dressing. Add chicken to remaining marinade in dish and turn to coat. Cover and refrigerate 15 minutes. 2. Grill or broil chicken 15 minutes or until done, turning and brushing often with marinade. Discard any remaining marinade. Thinly slice chicken. 3. Toss lettuce, chicken and dressing. sprinkle with croutons and remaining cheese. Nutritional Facts: 1 Serving: Calories: 205 Protein: 20 g. Carbohydrates 17 g. Fiber 2 g. Fat 4 g. Cholesterol 39 mg. Sodium 251 mg. *Recipe courtesy of Campbell Soup Company

 

Low Fat Smoked Turkey Pate 12 Appetizer Servings Very nice appetizer for all kinds of parties--from New Years Eve to football watching! 3 cups smoked, fully-cooked turkey, coarsely chopped 1 8-ounce package no-fat cream cheese (Philadelphia Free) 1/3 cup chopped green onions 1/3 cup chopped celery 1/4 cup low-fat or no-fat mayonnaise 1/4 teaspoon each nutmeg and black pepper 1/2 of 10-ounce package frozen chopped spinach, thawed and well drained 1 to 2 teaspoons lemon juice 1/4 cup toasted sliced almonds 1. Line a 4-cup mold or an 8x4x2-inch loaf pan with plastic wrap. Combine turkey, half the cream cheese, green onions, celery, mayonnaise, nutmeg and pepper in food processor bowl. Cover and process with on-and-off turns until well chopped, but not a paste. Pat half the mixture into the lined mold or pan. 2. Stir together remaining cream cheese, spinach, and lemon juice. Layer over turkey mixture in mold. Place remaining turkey on top. Cover and chill several hours or overnight. Unmold on serving platter. Sprinkle with almonds. Serve with assorted crackers. Nutritional Facts: (1/12th of recipe) Serving size: (79 g)  Calories: 90  Calories from fat 15  Fat: 2 grams (3%)  Saturated fat 0 Cholesterol 30 mg (7%) Carbohydrates: 4 grams (1%)  Sodium 160 mg (7%)  Protein: 15 grams  Dietary fiber less than 1 gram (3%) Copyright by Bonnie Aeschliman; all rights reserved.

Wine Poached Pears with Raspberry Sauce        Serves 6 I recently made this in a cooking class, served it in a pretty glass, and the students loved it. What's more, it was not a low-fat class, but the ending of an elegant dinner. 2 cups water 1 cup orange juice 1/2 cup dry white wine 1/2 cup sugar 1 cinnamon stick 2 whole cloves 1 tablespoon lemon juice 6 pears, ripe but still firm For the poaching liquid, combine 2 cups water, orange juice, wine and spices in a pot that will be large enough to hold all the pears. Bring to a boil. Lower heat; simmer 10 minutes. Remove from heat. Meanwhile, cut a thin slice from bottoms of pears so they will stand upright. Peel pears, core but leave stem end intact. Brush with lemon juice to prevent browning. Add pears to the hot poaching liquid, standing each in an upright position. Return to a boil. Adjust heat and simmer pears gently 10-12 minutes or just until tender when pierced by the tip of a knife. Cool in the liquid. Serve in a dessert dish or in a stemmed glass with some of the poaching liquid. For a special treat, serve with Raspberry Sauce. Nutritional Analysis for Poached Pears:  Calories: 146  Calories from fat 78  Fat: 0 grams Cholesterol 0 mg Carbohydrates: 33 grams  Sodium 1.41 mg  Protein:  0 grams  Dietary fiber 2.0 g Copyright by Bonnie Aeschliman; all rights reserved. Raspberry Sauce 1 10-ounce box frozen, sweetened raspberries, thawed 2 teaspoons lemon juice Place raspberries and lemon juice in blend or food processor. Blend until pureed. Strain if desired. Serve over poached pears. Nutritional Analysis for Raspberry Sauce (1/6th recipe)  Calories: 49  Calories from fat 0  Fat: 0 grams Cholesterol 0 mg Carbohydrates: 12 grams  Sodium .49 mg  Protein:  0 grams  Dietary fiber 2.0 g Copyright by Bonnie Aeschliman; all rights reserved.

Asian Beef Salad                                              Serves 4 3/4 pound lean, boneless top sirloin steak, cut 1-inch thick 1/2 medium red onion, cut into thin wedges 3 tablespoons chopped fresh cilantro 5 cups torn mixed salad greens or thinly sliced napa cabbage 2 tablespoons coarsely chopped peanuts (optional) Citrus Soy Dressing 2 tablespoons fresh lime juice 2 tablespoons soy sauce 1 tablespoon sugar 2 teaspoons dark sesame oil 1 green serrano chili pepper, seeded and finely chopped 1 large clove garlic, crushed Place steak on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 16-21 minutes for medium-rare to medium doneness, turning once. Let stand 10 minutes. Trim fat from steak. Carve steak crosswise into thin slices. In a medium bowl, combine beef, onion and cilantro. In small bowl, whisk together dressing ingredients. Pour over beef mixture; toss to coat. Arrange salad greens on serving platter. Top with beef mixture. Sprinkle with peanuts if desired. Serve immediately. Cook's Tip: Three-quarters pound of deli roast beef, sliced 1/4 inch thick and cut into 1-inch wide strips, may be substituted for beef top sirloin steak. Recipe and nutritional information provided by the Kansas Beef Council. Each serving contains:  Calories: 226  Calories from fat 78  Fat: 9 grams Cholesterol 76 mg Carbohydrates: 9 grams  Sodium 597 mg  Protein:  28 grams Copyright by Bonnie Aeschliman; all rights reserved.

Low Fat Plum Cobbler                             Servings 8 2-1/2 pounds red or black plums, pitted and cut into quarters ½ cup sugar 1 tablespoon cornstarch 1-1/2 cups reduced-fat all purpose baking mix 3 tablespoons yellow cornmeal ½ cup plus 2 tablespoons water 1 teaspoon vanilla Preheat oven to 400 degrees. Wash plums. Remove plum pits; cut plums into quarters. Toss plums with sugar and cornstarch. Place in a saucepan and cook over medium heat just until mixture comes to a boil, stirring frequently. Pour hot plums into a 2 quart casserole or 9-inch square glass baking dish. Combine baking mix and cornmeal. Combine water and vanilla. Stir just until combined. Drop biscuit mixture in 9 heaping tablespoons on top of hot plums. Sprinkle a tablespoon of sugar on top of dough. Bake cobbler, uncovered, in preheated oven for 20 minutes or until biscuits are browned or room temperature. Each serving contains:  Calories: 230  Fat: 2.4 gram 4%  Saturated Fat 0 grams 0% Cholesterol 0 mg 0% Carbohydrates: 50 grams 17%  Sodium 260 mg 11%  Protein: 3 grams Fiber: 3 gram  11% Copyright by Bonnie Aeschliman; all rights reserved.

Black Bean and Rice Salad                                   Serves 6 side-dish servings 2 cups chilled, cooked white rice 1 15-ounce can black beans, rinsed and drained 1 cup frozen whole kernel corn, thawed 1/2 green bell pepper, diced 4 green onions, thinly sliced 2 medium tomatoes, chopped 1/3 cup chopped fresh cilantro 1/3 cup chunky salsa 1/4 cup lite Italian salad dressing 1/2 to 1 teaspoon ground cumin Salt and pepper to taste Combine rice, beans, corn, onions, tomatoes and cilantro in a large bowl. Toss well. Combine salsa, salad dressing and cumin. Pour over rice and bean mixture, stirring well. Season to taste with salt and pepper. Cover and chill at least 1 hour for flavors to blend. Each serving contains:  Calories: 161  Fat: 1 gram 5%  Saturated Fat 0 grams 0%  Carbohydrates: 33 grams 79%  Cholesterol   0 mg 0%  Sodium 522 mg  Protein:   6 grams 15% Fiber:   5 gram Copyright by Bonnie Aeschliman; all rights reserved.

Fresh Strawberry Napoleons                                       4 desserts 3 sheets phyllo dough, thawed according to package direction 1 teaspoon granulated sugar 1-1/2 cups skim milk 1/4 cup Cool Whip Free 1 (4-serving size) vanilla instant pudding mix 2 cups fresh strawberries, washed capped and sliced. 1.    To prepare phyllo dough, line baking sheet with parchment paper or spray lightly with non-stick cooking spray. Place 1 sheet of phyllo on top of parchment; spray with non-stick cooking spray. Sprinkle with half the sugar. Place second layer of phyllo on top, lightly coat with cooking spray again; sprinkle with remaining sugar. Top with final sheet of phyllo. spray top with non-stick cooking spray. 2.    Carefully cut into 12 equal rectangles. Bake in a preheated 350 degree oven for 7 to 9 minutes or until golden. remove pan to wire rack and cool. 3.     Meanwhile combine instant pudding mix with milk; and mix according to package directions. Fold in cool whip. Chill 1 hour or until firm. 4.     To assemble: Place one 3-layered rectangle on dessert plate. Top with 1-1/2 tablespoons pudding. Top with a few strawberries; Repeat layering with another phyllo rectangle, pudding and strawberries. Top with third rectangle of phyllo. Repeat process to make a total of 4 Napoleons.   Phyllo Tip: If you have never worked with this thin sheets of pastry, you will need to remember a couple of things. First, take out only what you need, and immediately rewrap the remainder, put it back into an airtight package. Freeze it if you do not plan to use it within a few days. Secondly, keep a clean dry towel over the phyllo until it is sprayed with the vegetable spray. air will dry it out very quickly and make it brittle. if it breaks or cracks, simply pat it in place and continue working. The finished product will still be scrumptious. Each serving contains:  Calories: 150  Fat: 1.5 grams 2%  Saturated Fat   0 grams 0%  Carbohydrates: 28 grams 9%  Cholesterol   0 mg 0%  Sodium 115 mg 5%  Protein:   5 grams Fiber:   2 gram Copyright by Bonnie Aeschliman; all rights reserved.

Pan Seared Salmon with Capers and Wine Sauce                          Serves 4 To serve: Place salmon with capers and wine sauce over Couscous. 4 1/2-inch thick salmon filets, 6 ounces each Salt and Freshly ground black pepper to taste 1 tablespoon olive oil 2 large shallots, peeled and finely chopped 3tablespoons tiny capers 2 tablespoons pitted and chopped Calamata olives 1/4 cup dry white wine 1.    Season salmon with salt and pepper. Heat olive oil in a heavy skillet over medium heat for 1 minute. Add salmon; cook 3 to 4 minutes. 2.    Add shallots to pan with salmon and cook for a minute. Add capers, olives and white wine. cover pan; reduce heat and cook for 2 - 3 minutes. Remove from heat and serve immediately on a bed of Sautéed Spinach. Spoon pan sauces on top of fish. Drizzle with a little Sun-Dried Tomato and Basil Vinaigrette if desired.   Each serving contains:  Calories: 390  Fat: 21 grams 32%  Saturated Fat 03 grams 15%  Carbohydrates: 2 grams 1%  Cholesterol 120 mg 40%  Sodium 560 mg 24%  Protein: 44 grams Fiber: <1 gram

Sun-dried Tomato Vinaigrette 3 tablespoons balsamic vinegar 3 oil-packed, sun-dried tomato, chopped 1 tablespoon honey 2 tablespoons water or dry white wine 1/2 teaspoon red pepper flakes 1/4 teaspoon ground cumin Salt and pepper to taste 3 tablespoons olive oil 1. To make vinaigrette: Combine vinegar, sun-dried tomatoes, honey, water, pepper, cumin, salt and pepper in blender. Blend until smooth. Drizzle in oil; blend. Set aside.   Each serving contains:  Calories: 90 Fat: 7grams 11% Saturated Fat 1gram 5% Cholesterol  0 0% Sodium 10mg 0% Carbohydrates: 7grams 2% Protein: 0 0% Fiber: 0

Couscous with Sun-Dried Tomatoes and Basil 1 box "quick" couscous 2 cups chicken broth (low sodium preferred) 1/2 cup sun-dried, oil-packed tomatoes, diced 1/4 cup chopped green onions 2 tablespoons chopped fresh basil 2 tablespoons Sun-Dried Tomato Vinaigrette 1. Prepare couscous according to package directions, using chicken broth instead of water. After it has steamed, fluff witha fork and stir in sun-dried tomatoes, green onions and basil. Season with salt and pepper to taste. Drizzle with2 tablespoons Sun-Dried Tomato vinaigrette. Toss and combine.   Each serving contains:  Calories: 270  Fat: 2.5 grams 4%  Saturated Fat 0 0% Cholesterol 0 0% Sodium 140mg 6% Carbohydrates: 47 grams 16%  Protein: 12 grams 2% Fiber: 3 gram 14%

Chicken Breast Ole                         Makes 4 Servings 1/2 cup fat-free Italian Salad Dressing 1 pound boneless, skinless chicken breast halves 2 teaspoons olive oil 1 tomato, chopped 1 tablespoon minced, fresh parsley 2 green onions, sliced thinly 1 tablespoon minced, fresh parsley 2 green onions, sliced thinly 1 tablespoon lemon juice 1/2 teaspoon salt (optional) 1/4 teaspoon fresh ground black pepper 1/4 teaspoon ground cumin  Garnish:  Sliced tomatoes  Fresh parsley  Optional: Cooked rice Place chicken breasts in shallow dish or zip-lock bag. Pour Italian salad dressing over breasts, turning to coat all sides. Cover tightly and refrigerate overnight. Preheat broiler. Combine olive oil, tomato, parsley, green onion, lemon juice, cumin, salt and pepper in a small bowl. Place chicken breast on a rack in a roasting pan. Brush tops with some of the oil from the tomato mixture. broil chicken about 3 inches from flame for 3 minutes. turn breasts. Broil 3 minutes longer. Divide tomato mixture evenly over tops of the breasts and broil 2 to 3 minutes longer until chicken is cooked through. garnish and serve with cooked rice if desired. Each serving contains:  Calories: 220  Fat: 6 grams 10%  Carbohydrates: 4 grams 1%  Protein: 35 grams 2% Fiber: <1 gram

White Bean Chili                         Makes 8 Servings 1 pound dried Great Northern white beans 1 tablespoon olive oil 2 medium onions, chopped 4 garlic cloves, minced 2 teaspoons dried, ground cumin 1 1/2 teaspoons dried oregano leaves 1/4 teaspoon ground cloves 1/4 teaspoon cayenne pepper 5 cups low-fat, low-salt chicken broth 1 7 - ounce can chopped green chilies 3 cups diced, cooked chicken breast (without skin) 1 cup shredded low-fat Monterey Jack Cheese Salt and pepper to taste Garnish; Salsa, Cilantro, No fat Sour cream Look over beans. Remove any stones or bad ones. Rinse thoroughly Place beans in large pot. Add enough cold water to cover, by at least 3 inches. Soak overnight. Add onions and saute until tender. Add garlic, cumin, oregano, cloves and cayenne. Saute 2 minutes. Add beans and broth; bring to boil. Reduce heat and simmer until beans are very tender, about 2 hours. Add chilies, chicken and cheese. Stir until cheese melts and chicken is hot. Season to taste with salt and pepper. Ladle into bowls. Garnish as desired. Each serving (without garnish) contains:  Calories: 377  Fat: 6.5 grams  Carbohydrates: 39 grams  Protein: 38 grams Fiber: 13 grams

 

Low Fat Fettuccine Alfredo                                  4 Servings 10 ounces dry fettuccine Low Fat Alfredo Sauce 2 cups non-fat or low-fat cottage cheese 3 tablespoons grated Parmesan cheese 1 tablespoon Fleishmann's no-fat butter spread ( or 1 T. butter-flavored granules) 1/2 cup evaporated skimmed milk 3 ounces no-fat cream cheese 1 clove garlic 1/4 cup chopped chives or green onions 3 tablespoons chopped fresh basil Salt and pepper to taste Garnish: Fresh basil leaves 1. Cook fettuccine as package directs.  Drain, do not rinse. 2. While pasta is cooking, combine first six sauce ingredients in container of electric blender or food processor. Process until smooth, stopping occasionally to scrape down sides. Stir in chives and basil. Pour mixture in small saucepan. Place over low heat and cook until thoroughly heated, stirring constantly. Do not boil. 3. Pour hot sauce over pasta; toss to coat. Garnish if desired. Serve immediately Each serving contains:  Calories: 330  Fat:   5 grams  Cholesterol:  10 milligrams  Carbohydrates:  47 grams  Protein:  27 grams

 

Zesty Roast Beef Roll-Ups                             10 appetizer servings 1cup Land O Lakes No-Fat Sour Cream 2 tablespoons prepared horseradish 1 tablespoon dijon-Style mustard 5 (8-inch) flour tortillas Leaf lettuce, washed and blotted dry 10 thin slices (5 ounces) low-fat, deli roast beef 4 ounces (1 cup) shredded reduced-fat cheddar cheese 1. In a small bowl, stir together sour cream, horseradish and mustard. Spread about 3 tablespoons mixture evenly on each tortilla. 2. Arrange lettuce leaves over sour cream.  Place 2 slices roast beef over lettuce; sprinkle with about 3 tablespoons cheese. Roll each tortilla up tightly; wrap with plastic wrap. Refrigerate at least 4 hours. 3. To serve, cut each tortilla into 1-inch pieces or diagonally in half. Each serving contains: Calories:  170 Fat:     6 grams Cholesterol:    30 milligrams Carbohydrates:    18 grams  Protein:    11 grams

Simply Sensational sour Cream Trifle                             10 Servings Custard:              1 cup Land O Lakes no-fat sour cream              1-3/4 cups low-fat milk              1 (3.4-ounce) package Vanilla instant pudding and pie filling mix              1 teaspoon grated lemon rind Cake:              1 pound angel food cake, torn into bite-sized pieces Berries:              4 cups assorted fresh berries (strawberries, hulled and slice; blueberries and /or raspberries) 1. Pour sour cream in a large bowl. With wire whisk gradually stir in milk until smooth. continue stirring, gradually adding pudding and lemon peel, until well mixed and thickened (1 to 2 minutes) 2. In a large clear serving bowl, layer half of cake pieces, 1-1/2 cups berries and half of pudding mixture. Repeat layers. Arrange remaining berries on top. cover, refrigerate at least 2 hours. Garnish with fresh mint leaves if desired. Each serving contains:  Calories:  230  Fat:     2 grams  Cholesterol:     5 milligrams  Carbohydrates:   48 grams  Protein:     6 grams  Sodium:  530 milligrams

Frozen Pumpkin Pie in Gingersnap Crust                One 9-inch pie (8 servings) 22 ginger snap cookies 1 cup canned pumpkin 1/2 cup brown sugar 2 teaspoons pumpkin pie spice 1 quart low-fat vanilla ice cream or frozen yogurt, softened but not melted 1 4-ounce carton Cool Whip Free Garnish: 1 tablespoon chopped pecans, optional Place gingersnaps in bottom of 9-inch pie dish and stand remaining cookies vertically around edges of pie plate. Blend together pumpkin, brown sugar and pumpkin pie spice in a large mixing bowl. Fold into softened low-fat ice cream or frozen yogurt, working quickly so it does not melt completely. Pour pumpkin mixture into gingersnap-lined pie plate. Cover and free several hours until firm. Remove pie from freezer 10 minutes before serving. Garnish with fat free whipped topping and chopped pecans. Nutritional Analysis based upon using frozen vanilla yogurt: Each serving contains:  Calories:  290  Fat:     5 grams  Cholesterol     5 milligrams  Carbohydrates:   57 grams  Protein:     5 grams

Spicy White Bean Soup                                      Makes 8-10 servings 2  tablespoons olive oil 1  large onion, chopped 1  carrot, sliced 1/2 green bell pepper, chopped 2  cloves garlic 1/4  teaspoon crushed red pepper flakes 2  (15-1/2 ounce) cans Great Northern beans, rinsed and drained 1  (151/2 ounce) can small, red beans, rinsed and drained 2  (14-1/2 ounce) cans chopped tomatoes, undrained 3  (14-1/2 ounce) cans ready to serve beef broth 1-1/2  teaspoons Italian seasoning Salt and pepper to taste Optional Garnish: Parmesan cheese and chopped fresh basil 1. Heat oil in a large, heavy pot. Add onion, carrot, green pepper, garlic and pepper flakes. Sauté for a few minutes until vegetables are softened. 2. Add beans, tomatoes, broth and Italian seasoning. Simmer, uncovered, about 20 minutes. Season to taste with salt and pepper. Serve with grated Parmesan cheese and chopped fresh basil. 1/8 recipe contains:  Calories: 320  Protein: 18.5 g  Carbohydrates: 53 g  Fat: 4.5 gr.   Dietary fiber:       15.9 g

Feisty Fiesta Mixed Vegetable Soup                         9 1-cup servings 1 large onion, chopped 2 teaspoons vegetable oil 1 15-ounce can kidney beans, rinsed and drained 2 141/2 ounce cans stewed tomatoes 1 10-ounce package of frozen corn 1 cup picante sauce 1 14-1/2 ounce can chicken (or vegetable) broth 1 large green pepper, diced 1 zucchini, diced 2 tablespoons chili powder 2 tablespoons soy sauce 1 teaspoon ground cumin 1/2 teaspoon oregano Salt and pepper to taste Optional toppings: hot cooked rice, light shredded cheese or light sour cream 1. In a large saucepan, cook onion in oil until tender. 2. Add remaining ingredients except optional toppings. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes or until vegetables are tender, stirring occasionally. lade into bowls and top as desired. Each serving contains:  Calories: 164  Protein: 7 g  Carbohydrates: 30 g  Fat: 2.5 gr.

Bonnie’s Crispy Oven - Fried Chicken                 Makes 6 Servings This is one of my favorite ways to prepare chicken for my family. It is very easy and they love it. Serve with mashed potatoes made with evaporated skim milk, and a steamed green vegetable. A scoop of sorbet or frozen yogurt completes the meal. 6 boneless, skinless, chicken breast halves 2 egg whites, slightly beaten 2 to 3 cups Rice Krispie cereal 1 tablespoon grated Parmesan cheese ½ to 1 teaspoons seasoned salt (may omit for low-sodium diet) ½ teaspoon black pepper 1 teaspoon paprika Preheat oven to 400 degrees. Line a shallow baking pan (i.e. jelly-roll pan) with aluminum foil. Coat lightly with non-stick vegetable spray. Rinse off chicken; drain on paper towels. Place egg whites in shallow dish. Set aside. Crush Rice Krispies in plastic bag with a rolling pin. Combine remaining ingredients in shallow dish. Dip chicken pieces in egg white, then roll in crumb mixture. Arrange on baking sheet, making sure there is space around each piece for even browning. Bake chicken in a preheated oven for 30 minutes or until it is golden and tests done. Serve immediately. Each serving contains:  Calories: 190  Protein: 29 g  Carbohydrates: 8.6 g  Fat:  3.5 gr. Copyright by Bonnie Aeschliman; all rights reserved.

Southwest Chicken Fajitas (4 servings) July 97 4 boneless, skinless chicken breast halves 3/4 cup fat-free Italian salad dressing 1 red bell pepper, seeded and halved 2 medium onions, sliced 1/2 inch thick 4 (8 to 10-inch ) fat-free flour tortillas 1/2 cup fat-free sour cream 1 cup shredded lettuce 4 tablespoons low-fat shredded cheddar cheese 1/2 cup thick and chunky salsa, optional Rinse chicken breasts with cold water, pat dry with paper towels. Place chicken in a zip-type plastic bag. Pour 1/2 cup fat free Italian dressing over chicken. Expel air and seal. Turn bag to completely coat chicken with marinade. Refrigerate 30 minutes or up to 24 hours. Heat grill to medium heat. Cut vegetables and brush all surfaces of peppers and onions with reserved salsa dressing. Place chicken and vegetables on grill 6 to 8 inches from medium coals. Start peppers skin side down. Grill vegetables 10 minutes or until tender, brushing with salad dressing and turning occasionally so they will cook evenly. Grill chicken breasts 10 to 14 minutes, basting and turning occasionally, until done. To serve, cut chicken and peppers into strips. Divide onions into rings. Serve chicken strips and vegetables in heated tortillas. Top with lettuce, salsa and sour cream. Each serving contains:  Calories:  475  Protein:  47g  Carbohydrates:  52g  Fat:  7.9g  Cholesterol:  104 mg Copyright by Bonnie Aeschliman; all rights reserved.

Fresh Vegetables Nicoise 6 Servings This is very colorful and flavorful and a favorite in my cooking classes. 1 pound fresh green beans 2 small onions, each cut into wedges 1 red bell pepper, cut into 8 wedges 2 cloves garlic, minced 2 tablespoons white wine 1 tablespoon balsamic vinegar 1 teaspoon salt ¼ teaspoon freshly ground black pepper 2 teaspoons olive oil ¼ cup sliced ripe olives, optional 1. Place green beans and ¾ cup water in a covered saucepan; cook 5 minutes or until softened. Stir occasionally. Drain. 2. Combine in a non-stick pan green beans, onion, pepper, garlic, wine, vinegar, salt, pepper and oil. Cook on medium, covered, for 4 to 5 minutes or until tender crisp. Stir in olives if desired. Serve immediately. Each serving contains:  Calories: 65  Protein: 1.5 g  Carbohydrates: 11 g  Fat:  2 g Pico de Gallo When fresh tomatoes are plentiful, make a batch of this salsa. Serve it with baked tortilla chips, scrambled eggs, grilled chicken and fish. It will even jazz up a baked potato! 3 large tomatoes, diced 3 green onions, thinly sliced 1 small jalapeno chili, seeded and diced 2 to 4 tablespoons chopped cilantro 1 teaspoon olive oil 1 teaspoon vinegar salt and pepper Combine all ingredients in a bowl. Season to taste with salt and pepper. Makes 4 servings or about 2 cups. Each serving contains:  Calories: 37  Protein:  1 g  Carbohydrates:  5 g  Fat:  1.5 g Copyright by Bonnie Aeschliman; all rights reserved.

About Bonnie Aeschliman

An educator, cooking school teacher, food consultant and author, Bonnie Aeschliman has a thorough background of culinary training coupled with a wealth of experiences. Bonnie holds a Bachelor of Science in Vocational Home Economics and a Master of Science in Foods and Nutrition. She is a member of the International Association of Cooking Professionals and attained the status of Certified Culinary Professional - the highest level of certification of that group.
For many years Bonnie was the Director of The Kitchen, a prestigious cooking school in Oklahoma City. She routinely brought in celebrity chefs for special classes as well as cookbook authors and other experts from major food manufacturing companies. Bonnie presently operates her own cooking school, "Cooking at Bonnie's Place", in Wichita, Kansas. In addition to her classes, Bonnie is a food consultant with responsibilities ranging from radio and television appearances, recipe development, product test and restaurant consulting.
©COPY;1997 HeartPoint   Updated November 12, 1999

 

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