FRESH SPAGHETTI SAUCE
INGREDIENTS:
30 ripe Roma Tomatoes, quartered
2 large onions, coarsely chopped
1 1⁄2 T vegetable oil
3 t crushed garlic (4 cloves)
1 T sugar
1/4 t red pepper flakes (optional)
1⁄2 cp freshly grated Parmesan Cheese
1⁄2 cp chopped fresh Basil
1 T dried oregano flakes
1⁄2 lb ground turkey, or 8 slices turkey bacon, cooked crisp & crumbled
Salt & Pepper to taste
1 lb spaghetti
DIRECTIONS:
For a nice change, put together a roasted Tomatotype spaghetti sauce with fresh basil and Parmesan cheese. Preheat oven to 275°. Line 2 pans with foil and lay the tomato wedges. In a large skillet, saute onions in oil over medium-low heat until soft. Sprinkle in garlic and continue cooking for a minute or 2. Spoon onion mixture over tomatoes and sprinkle sugar and red pepper flakes in as desired.
Bake tomatoes on the middle rack for about 75 minutes. Then mash tomatoes with a potato masher while still in the pan. Spoon into a serving dish and toss in Parmesan, basil, oregano, browned ground turkey, or turkey bacon. Serve on top of cooked noodles.
Makes about 6 servings.
Fat grams per serving 11.5
POUND CAKE THAT WON'T PUT ON THE POUNDS
What could be better on a warm summer night than a slice of pound cake with fresh strawberries, nectarines, red raspberries or blueberries. Then add a touch of light whipped cream, and enjoy a guilt-free dessert.
INGREDIENTS:
1⁄2 cp diet margarine
1 egg and 3 egg whites
1⁄2 cp light or nonfat sour cream or a mixture of the two
1 1⁄2 cp flour
1 cp sugar or diet sweetener
1 t vanilla
1⁄2 t butter extract (for flavor)
DIRECTIONS:
As much as possible, bring all the ingredients to room temperature. Lightly grease, or use a nonstick spray, a loaf pan. Stir flour and baking powder in a medium bowl. In a large mixing bowl beat margarine with a mixer on medium until softened. Gradually add sugar or the diet sweetener while the mixer is still on medium until fluffy. On low speed, add vanilla, butter extract, and the egg until well-blended. Add egg whites, one by one,
on medium speed.
Alternately add half of the flour, then the rest of the sour cream, then the last half of the flour, and beat on low. Don't overmix. Spread batter into the loaf pan. Bake in the center of a preheated oven 325° for about 50 minutes, or until cake tests done. Cool for 10 minutes, then remove the cake from the pan.
Makes 10 slices
Fat grams per slice 5.5
PURE HEAVEN POT ROAST
This is a beef-lover's delight. High in protein and grams of fat. It is also good for a low-sodium diet.
INGREDIENTS:
2 1⁄2 lb lean beef brisket, trimmed of all visible fat.
1 T vegetable oil.
3 onions quartered and separated by layers.
1 cp low-sodium beef broth.
3 carrots, cut into thick slices.
2 garlic cloves, minced.
1 bay leaf.
3 T Italian-style tomato paste.
3 T finely chopped fresh parsley or 1 T parsely flakes.
1 cp Italian seasoned stewed tomatoes, including the juice.
1 cp dry red wine.
DIRECTIONS:
Preheat oven to 375°. Press freshly ground pepper to taste onto roast with a large spoon. Heat oil in a roasting dish or a heavy casserole dish over medium heat. Brown roast on all sides. Add water, beef broth, or wine if more moisture is needed. Remove roast and set aside. Add onions and 1 cup low-sodium beef broth to roasting dish and cook over medium heat, scraping up all the brown bits off the bottom of the pan. Continue cooking
until onions are nicely brown. Add the carrots, garlic, and bay leaf, and stir over heat for a few minutes longer and set dish aside. Set roast into the vegetables.
Blend the tomato paste and parsley. Spread on all sides of the roast. Pour tomatoes and red Wine into the roasting dish from all sides. Cover tightly with a lid or with foil. Cook in the center of the oven until meat is tender (about 3 1/2 hrs.) If the vegetables start to get too dry, add more beef broth.
Makes about 10 servings
Fat grams per serving 8
FUDGY BROWNIES
This one is for the chocolate lovers who can't give up brownies. The trick is in substituting sour cream for some of the butter and egg whites for some of the eggs.
INGREDIENTS:
1⁄2 cp melted butter
1⁄2 cp nonfat or light sour cream
1 cp and 2 T cocoa
2 eggs
3 egg whites
1/2/3 cps sugar or diet sweetener
1⁄2 T vanilla extract
1⁄2 cp all-purpose flour
DIRECTIONS:
Preheat oven to 300° F. Generously coat a 9" x 9" baking pan with no-stick cooking spray. Melt butter in a saucepan. Over low heat, mix sour cream and cocoa. Stir until smooth. Remove and set aside. In a mixing bowl, beat eggs and egg whites until light yellow.
Add sugar or diet sweetener and blend until combined. Add vanilla and cocoa mixture and blend until smooth. Mix in flour and pour batter into pan. If desired sprinkle with chocolate chips before cooking. Bake on center rack until a toothpick inserted in center comes out clean. Do not overbake. Let cool to room temperature.
Makes 16 brownies
Fat grams per brownie 7.5
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