Sample Recipes

Whole Wheat French Toast

            ·         2 small, very ripe bananas
            ·         1 cup plain soy milk
                ·         1/2  t vanilla
                ·         Dash cinnamon and/or nutmeg
                ·         8 slices whole wheat bread
                ·         Nonstick cooking spray as needed

Process bananas, soymilk, vanilla and spice in a blender or food processor until very smooth.  
Pour into a shallow bowl.  Heat a nonstick griddle over medium high heat.  Apply a light coating
of nonstick cooking spray.  Dip bread into banana batter and cook until lightly browned on both 
sides. Makes 4 servings.

Low-Carb Stir-Fry Chicken Salad

·    Olive oil cooking spray
·    1 pound stir-fry chicken strips
·    1/2 tsp. salt
·    1/4 tsp. pepper
·    1 small onion, sliced 
·    1 medium red bell pepper, sliced
·    6 cups mixed salad greens or spinach

Combine all dressing ingredients in small bowl; set aside.  Coat a 12-inch skillet with cooking spray; add stir-fry chicken, salt and pepper. Cook over high heat, stirring constantly, until chicken is no longer pink. Add onion and red pepper. Continue cooking until vegetables are crisply tender.  To serve, stir salad greens into skillet; toss until well coated. Serve warm salad with dressing. 

Simple Sesame Ginger Dressing

            ·   3 cloves garlic, minced
                ·   2 T minced fresh ginger root
                ·   3 T roasted sesame seeds
                ·   3/4 cup olive oil
                ·   1/3 cup rice vinegar
                ·   1/2 cup soy sauce
                ·   3 T honey
                ·  1/4 cup water 

Combine all ingredients in a microwave container.  Mix well; and heat in the microwave for 1 minute just to dissolve the honey.  Let cool, and shake well before serving. Store covered in the refrigerator.  Makes 20 servings.

Curried Turkey with Mango

            ·    1 T olive oil
           ·    2 medium onions, peeled and cut into wedges
               ·    4 garlic cloves, peeled and crushed
               ·    2 red chilies, deseeded and chopped
               ·    2 T curry powder
               ·    1 T flour
               ·    2 cups turkey or chicken stock
               ·    1lb cooked diced turkey thigh meat
               ·    4 T low fat natural yogurt
               ·    1 ripe mango, peeled and diced
               ·    2 tbsp freshly chopped coriander
               ·    Freshly cooked saffron flavored basmati rice

Heat the oil in a large pan and gently sauté the onions, garlic and chilies for 5 minutes. Add the curry powder with the flour and continue to sauté for a further 3 minutes.  Gradually stir in the stock, bring to the boil, and then reduce the heat. Add the diced turkey thigh meat, cover with a lid and simmer gently for 12-15 minutes or until the turkey is hot.  Stir in the yogurt, the diced mango and coriander and heat through for 2 minutes. Serve over freshly cooked rice.

Broiled Halibut with Tangy Yogurt Sauce

         ·         2 cups plain yogurt
  ·         1/4 cup lemon juice
   ·         1 clove large garlic, minced
   ·         1/2 t salt substitute
   ·         1/4 t black pepper
   ·         2- 6 oz. halibut fillets