Carol Santee

Carol is the co-author of the Big Book of Freezer Cooking and the author of 30 Day Gourmet’s Slow Cooker Freezer Favorites, Freezer Lunches To Go and Healthy Freezer Cooking eBooks. She is a computer information specialist and works for a computer software company.

Pink Lemonade Pie

Recipes, Snacks and Desserts Comments Off

May 012004

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Marie: This recipe is from my mother-in-law. She is a fantastic cook, and often relies on simple recipes like this that yield great results.

I will never forget the first time I tasted this recipe. I had never had anything quite like it! It is so refreshing and cool on a hot day, especially the summer that the temperature reached 110 and the asphalt pavement began to melt. It is always a hit here in Texas!

Click here to go to a Printer Friendly Page
Advantage Cooking owners click here to download this recipe.

Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Makes: pies	2	4	6	8	10	12
Ingredients
Cream cheese	4 oz.	8 oz.	12 oz.	16 oz.	20 oz.	24 oz.
Sweetened condensed milk	14 oz.	28 oz.	42 oz.	56 oz.	70 oz.	84 oz.
Frozen pink lemonade concentrate, thawed	6 oz.	12 oz.	18 oz.	24 oz.	30 oz.	36 oz.
Frozen non-dairy whipped topping, thawed	13 oz.	26 oz.	39 oz.	52 oz.	65 oz.	78 oz.
Red food coloring	4 drops	8 drops	12 drops	16 drops	20 drops	24 drops
Graham cracker crust pie shells, 6 oz.	2	4	6	8	10	12

Assembly Directions:
In a large bowl, mix together the cream cheese and sweetened condensed milk. Add the pink lemonade concentrate. Fold in the non-dairy whipped topping. Add the food coloring, adjusting the amount needed until the filling is a pretty pink color. Pour into pie shells.

Freezing Directions:
Wrap pies first with plastic wrap and then foil. OR put the plastic lid back on the pie and slide each one into a one-gallon freezer bag. Seal, label and freeze.

Serving Directions:
Thaw. Slice and serve. Keep leftovers refrigerated.

Marie’s Comments:
For a slightly different flavor, you can use Lime or Lemon frozen juice concentrate in place of the pink lemonade. Use the appropriate food coloring to match your pie flavor.

Nutritional Info:
Per Serving: 457 Calories; 22g Fat (43.7% calories from fat); 5g Protein; 59g Carbohydrate; 1g Dietary Fiber; 22mg Cholesterol; 306mg Sodium.
Exchanges: 1/2 Lean Meat; 4 Fat; 4 Other Carbohydrates.

Calico Beans

Beef, Recipes Comments Off

May 012004

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Marie: This recipe is one my grandmother used to serve her nine kids. They were on a strict budget, so this dish was great for stretching the meat. I like to serve it at Thanksgiving and on special occasions. The flavor is delicious, and it can stand alone as a meal as long as you add a simple vegetable or fruit.
Click here to go to a Printer Friendly Page
Advantage Cooking owners click here to download this recipe.

Recipes	1	2	3	4	5	6
Servings	8	16	24	32	40	48
Makes: 9×13 pan	1	2	3	4	5	6
Ingredients
Lean ground beef	1/2 lb.	1 lb.	1-1/2 lbs.	2 lbs.	2-1/2 lbs.	3 lbs.
Chopped bacon	1/2 lb.	1 lb.	1-1/2 lbs.	2 lbs.	2-1/2 lbs.	3 lbs.
Chopped onion	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Pork-n-beans, undrained	40 oz.	80 oz.	120 oz.	160 oz.	200 oz.	240 oz.
Pinto beans, drained	15 oz.	30 oz.	45 oz.	60 oz.	75 oz.	90 oz.
Lima beans. drained	16 oz.	32 oz.	48 oz.	64 oz.	80 oz.	96 oz.
Ketchup	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Brown sugar	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Prepared mustard	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Vinegar	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.

Assembly Directions:
In a large skillet, brown the ground beef, bacon and onion together. Drain if necessary. Meanwhile, in a large bowl, mix together the Pork-n-beans, pinto beans, lima beans, ketchup, brown sugar, mustard and vinegar. Add the cooked meat and onions, and stir to mix well. Set aside to cool.

Freezing Directions:
Put cooled mixture in a one-gallon freezer bag. Seal, label and freeze.

Serving Directions:
Thaw. Pour contents in a 9”x13” baking dish. Cover and bake for 30 minutes at 350 degrees. Uncover and bake for another 15 minutes.

Marie’s Comments:
Due to the presence of bacon, I recommend you keep this for no longer than 1-2 months in the freezer. The flavor of the bacon gets stronger the longer it’s frozen. Or omit the bacon, and it keeps for up to six months quite well.

Nutritional Info:
Per Serving: 540 Calories; 21g Fat (34.7% calories from fat); 27g Protein; 63g Carbohydrate; 13g Dietary Fiber; 54mg Cholesterol; 1838mg Sodium.
Exchanges: 3 Grain (Starch); 2-1/2 Lean Meat; 1/2 Vegetable; 2-1/2 Fat; 1 Other Carbohydrates.

Taco Seasoning Mix

Low Fat, Recipes, Sauces and Marinade, Under 10g Carbs, Under 350 Calories 2 Responses »

May 012004

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Tammy: Congratulations go to Angel Sweezea of MI for her winning recipe, Taco Seasoning Mix. I’ve been looking for this type of recipe, and have tried a few. I really like Angel’s recipe for the combination of spices and taste, and the quantity it makes.

My family loves Mexican food, and would eat it 3 or 4 times a week if I’d let them. I figured if I made my own seasoning mix, I’d get better taste, it would be more economical, and it would probably be healthier too. And I was right! The flavor is wonderful! I’m a real wimp for spicy foods and this recipe wasn’t too spicy for me. You could easily make it spicier by adding more chili powder and crushed red peppers.
Click here to go to a Printer Friendly Page
Advantage Cooking owners click here to download this recipe.

Recipes	1	2	3	4	5	6
Servings	40	80	120	160	200	240
Makes	1-1/4 C.	2-1/2 C.	3-3/4 C.	5 C.	6-1/4 C.	7-1/2 C.
Equivalent to # envelopes	10	20	30	40	50	60
Ingredients
Instant minced onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Salt	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Chili powder	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Cornstarch	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Crushed red pepper flakes	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Garlic powder	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Oregano	1 T.	2 T.	3 T.	1/4 C.	1/4 C. + 1 T.	1/4 C. + 2 T.
Cumin	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.

Assembly Directions:
In a small bowl, combine minced onion, salt, chili powder, cornstarch, red pepper flakes, garlic powder, oregano and cumin. Stir until evenly mixed.

Freezing Directions:
Spoon mix into an airtight container. (If you store it in a freezer bag, your whole freezer will smell like taco seasoning!) Seal, label and freeze.

Serving Directions:
Use 2 T. of mix per 1 pound of meat. Add to meat as it’s cooking, whether it’s burger in the skillet or chicken in the slow cooker.

Tammy’s Comments:
This is a great alternative to using the seasoning envelopes you can buy in the store. And it tastes much better too! All of the ingredients (except the corn starch) can be found in the spice aisle of your local grocery store.

Nutritional Info:
Per Serving: 10 Calories; trace Fat (16.2% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 648mg Sodium.
Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Fat.

April 2004 Chewin’ the News

2004, Chewin' the News Comments Off

Apr 012004

Notes from Tammy

Happy Spring, everyone!!! I’m definitely ready for some warmer weather! We had a few “teaser” days, and then right back to the cold again. Bring on spring… it’s gotta be right around the corner by now!!

Our apologies once again; this time for the March News being delayed so long. We have over 20,000 subscribers, and we crashed the server when we tried to send the News the last few months. Nanci put a lot of hours into getting things straightened out, and breaking our list up into 4 or 5 smaller groups. We sent the News, and it still crashed the server. Enough is enough! We are more frustrated with this than you are, trust me!

In trying to find another solution, we decided to give Yahoo groups a try. If Fly Lady can send out over 224,000 emails at once with Yahoo, why can’t we use it to send out 20,000 emails? So we’ve been working diligently to make that a reality. Keep your fingers crossed that it works!

While we’re making changes, we’ve decided to shorten the News a little bit. We don’t want it to be so long that you don’t have time to read it! We’ve still got four new recipes, the contests and updates from Nanci, Shelley and I. And if we occasionally find a great joke or web site we want to pass along, we will.

Another “something new” this month is that our Bonus Recipe section will feature some of our ebook authors and consultants and their favorite family recipes. Each month will feature a different cook, who will share a little bit about themselves, and then four of their favorite tried-n-true freezer recipes. The ebook authors will give us new recipes that go with the theme of their ebook. So if you have a favorite ebook, keep watching, coz there’s new recipes on the way. Carol Santee gets us started this month by showing us how we can modify recipes to make them healthier, just like in her new ebook “Healthy Freezer Cooking: A Guide to Creating Nutritious Meals”. Check it out, if you haven’t already!

Bonus Recipes from Carol Santee

Hi everyone! This month’s bonus recipes section focuses on modifying recipes to make them healthier. Four family favorites were analyzed and changed to reduce the fat, sugar and calories but still taste delicious. See for yourself how easily recipes can be modified. I think you’ll be pleasantly surprised. These techniques are described in more detail in my new ebook, Healthy Freezer Cooking: A Guide to Creating Nutritious Meals.

Healthy Freezer Cooking features 25 new recipes with nutritional analysis as well as techniques to modify your own favorite recipes to make them healthier for you and your family. Simple changes such as portion control, fat reduction, and the use of sugar substitutes can make a big difference in your diet. Since variety is the spice of life, your menu should not be boring either. Therefore, the ebook also includes menu planning tips and a guide for planning fruit and vegetable servings. The ebook also provides links to over 20 other websites and books where you learn even more about healthy cooking.

Loaded Baked Potato Soup

This recipe is from the February/March 2003 edition of the Chewin’ the News newsletter. This soup is wonderful and is one of our family favorites. We wanted to make this soup healthier without losing the great flavor. Much of the fat in the soup comes from margarine that is used to make the creamy base.The margarine was removed totally from the soup. The c ream base can be made with flour and milk like method used to make Fat Free White Sauce recipe in the Freezer Cooking Manual. Another source of fat is the bacon. Turkey was substituted for regular bacon. If you can’t force yourself to make the switch from regular bacon to turkey bacon, try mixing them half and half. You’ll still cut some of the fat from the recipe. Fat free cheddar cheese was substituted for regular cheddar in the soup itself. Fat free cheddar usually does not melt as well as regular cheddar but because it is in the soup and not by itself, it works in this recipe.

Click here to view/print the regular Loaded Baked Potato Soup recipe!

Click here to view/print the lighter Loaded Baked Potato Soup recipe!

Tropical Cheesecake

This recipe is one of my Mom’s favorite desserts. She asked me to try to reduce the fat and the calories in this recipe. If you like coconut, trust me, you will love this crust. The major source of fat, calories and carbohydrates in this recipe is the cream cheese and the sugar. Fat free cream cheese was substituted for regular cream cheese. If you don’t like the taste of fat free cream cheese, you can try light cream cheese instead. A sugar substitute was used in place of sugar. Give this recipe a try tonight!

Click here to view/print the regular Tropical Cheesecake recipe!

Click here to view/print the lighter Tropical Cheesecake recipe!

Apricot Bread

I found this recipe one day when going through my grandmother’s handwritten recipe book. She had written “very, very good” on the corner of the page. Boy, she was right. It is very delicious. To reduce the fat and the carbohydrates in the recipe, the sugar was replaced with a sugar substitute. The margarine was reduced by 1/4 C. and applesauce was used in its place. These kinds of changes can be made to many quick bread recipes to reduce the fat and sugar.

Click here to view/print the regular Apricot Bread recipe!

Click here to view/print the lighter Apricot Bread recipe!

Cheesy Chicken and Noodles

This recipe has been a family favorite for many years. It has the best cheese sauce. It is so creamy and delicious. This dish can also be cooked in a slow cooker instead of the oven. Just cook until it is heated through and bubbly. The major contributor to the fat in this recipe is the cheese. Regular cottage cheese was replaced with reduced fat cottage cheese. Processing the cottage cheese is one of the secrets to the creamy sauce. The amount of Parmesan cheese was reduced. If you don’t want to mix it in, you can leave it out on cooking day and just sprinkle it on top before baking.

Click here to view/print the regular Cheesy Chicken and Noodles recipe!

Click here to view/print the lighter Cheesy Chicken and Noodles recipe!

Website News from Nanci

YAHOO GROUP

Obviously, since you’re reading this you know all about our yahoo group for freezer cooks. We’re still working out a few kinks but we’re sure that the flexibility of using yahoo groups will be great! Tammy and I love having instant access to all of you – ha! A few things to keep in mind:

*The virus spreaders are getting pretty sophisticated. They harvest e-mail addresses from the internet and then “pretend” to send messages from those addresses. We will NEVER send you a virus! Our messages go through several layers of anti-virus scanning before they reach your mailbox. Just be smart. If it looks and sounds weird, it’s probably a virus.

*It’s best to set your yahoo groups options so that you can receive HTML. That means you get active links, color and pictures. To change your options, just go to www.yahoogroups.com, sign in and then edit your membership.

*We will always give you a full link at the top of the newsletter so that you can cut and paste the link into your browser and then read the newsletter straight from the website if you choose. For those of you who like to print it out, just highlight and print the selection. Works like a charm.

*If you have a website and would like to recommend our newsletter to others, that’s fine with us. On the yahoo group home page, there is a link on the left that says “Promote”. You can snag some buttons there that will take people straight to the sign-in page. We don’t even mind if you reprint parts of the newsletter (recipes included) as long as you give us credit and a link if possible.

HEALTHY FREEZER COOKING EBOOK

Did you order the new ebook yet? You can download a free sampler and try out 3 of the recipes. Carol has some great tips and info about freezing healthy meals. No excuses now! Download versions are $6.95.

Freezer Cook of the Month Contest Winner

I chose Karen, from Kansas City, MO as the winner this month. She sent me this testimonial about how she uses 30 Day Gourmet to help her feed her family, in spite of her illness. 30 Day Gourmet also works great with her home-schooled kids too, as they learn to cook from scratch.

I started freezer cooking when my son was two. I have a moderate to serious asthma, so it pays off to have things in the freezer to fall back on when my asthma is giving me trouble. I just keep about a weeks worth of meals on hand that are just thaw and heat. I plan a whole months worth of meals, I just don’t cook them all at the same time.

Since we home school, I am “teaching” my two children how to cook from scratch. They (Anna 11 and Zach 8) each have one night or one day that they have to plan, shop and prepare a meal. We have had some very interesting meals. As we get more and more busy my goal is to have more meals prepared and frozen to give me more time to be with my family.

How do you make 30 Day Gourmet work for you? How do you use it to help you deal with a challenge in your life? How do you use it to help others?

Cookin’ at the Keyboard with Shelley

Software programs that manage recipes and produce grocery lists are not hard to find. Advantage Cooking, however, is the only software program that uniquely caters to the freezer cook by defining and detailing a “Cooking Day.” A cooking day simply consists of a list of recipes, and the quantity of each recipe, to be cooked simultaneously. Once the recipes are selected, one click of the mouse is all it takes to determine how much hamburger to fry, onion to chop, cheese to grate, or freezer bags to purchase. Isn’t “clicking” so much easier than thinking? Here are a few strategies I’ve discovered for creating a “Cooking Day” that saves even more time and mental energy.

First, when creating a new cooking day, be generic. For example, start with a basic “One-Month Plan” or “Two-Month Plan”. The next step would be to consider the season and create a “Summer One-Month Plan” replacing some recipes with marinades for the barbecue, or a “Winter Two-Month Plan” loaded with soup and stew recipes. When it’s time to plan the upcoming cooking event, copy one of the generic plans, rename, and modify the recipe list as desired.

Second, create a plan which isolates a specific ingredient or recipe category (e.g. “Chicken Plan” or “Ground Beef Plan”) and include only those recipes within that category. Cooking by ingredient not only expedites the cooking process, but it also saves a significant amount of money if you cook when the meat is on sale. Once the freezer is stocked with several weeks’ worth of entrees, have a “Baking Day” to fill in the empty spaces. Collect a combination of muffin, cookie, and dessert recipes and group them together to create a “Baking Plan”.

Finally, think outside the box. Use the cooking day feature to prepare for a particular event. A “Thanksgiving Plan” or a “Christmas Plan” can include a combination of entrees, salads, breads, and desserts that are unique to that holiday. By including recipes that aren’t freezer friendly, you’ll not only have a consolidated grocery list, but you’ll also have a history of everything served at last year’s celebration.

One of my most useful plans is the “Camping Plan”. In addition to barbecue and outdoor recipes, I add a separate “Camping Recipe” using the Recipe Manager. The “Camping Recipe” includes camping staples such as marshmallows, graham crackers, chocolate bars, hot chocolate, ketchup, mustard, relish, paper plates, etc.

There is no limit to the number of cooking day plans that the software will retain. Use your imagination, experiment a little, and let Advantage Cooking do your thinking for you!

If you haven’t tried our Advantage Cooking software, click here for a 30 day free trial or to order your own copy.

30 Day Gourmet in the News

Working Mother Magazine

The May issue has an article about Dinnertime Shortcuts and they recommended 30 Day Gourmet. Wowie Zowie! One of the other shortcut ideas is about teaming up with friends for a cooking co-op. Watch for our ebook on that very subject! It should be ready by the end of May.

Final Thoughts

I hope you’re enjoying spring. The trees and flowers are beautiful! I hope you have enjoyed this edition of the News too! It’s my fault it’s late this time… too much to do and not enough hours in the day! My mother-in-law moved in with us a few weeks ago, so we’re undergoing some changes at our house. But that’s a good thing! We’re all very glad she’s here, and are enjoying her. It’s wonderful to have a built-in babysitter when needed! She is enjoying the kids and their activities, which helps keep her young!

Watch for the May edition of the News… we’re already working on it!

Tammy

Tropical Cheesecake – Lite

Low Fat, Recipes, Snacks and Desserts, Under 350 Calories Comments Off

Apr 012004

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Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Crust Ingredients
Sweetened coconut flakes	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Flour	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Butter or margarine, melted	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Filling Ingredients
Sugar free lime gelatin	3 oz.	6 oz.	9 oz.	12 oz.	15 oz.	18 oz.
Boiling water	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Fat free cream cheese	16 oz.	32 oz.	48 oz.	64 oz.	80 oz.	96 oz.
Splenda	3/4 C.	1-1/2 C.	2-1/4 C.	3 C.	3-3/4 C.	4-1/2 C.
Grated lemon peel	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Lime juice	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Green food coloring (optional)	2 drops	4 drops	6 drops	8 drops	10 drops	12 drops
Light whipped topping	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.

Assembly Directions:
Mix coconut, flour and margarine in a bowl. Press firmly onto bottom of a 9-inch spring form pan, 9-inch pie pan or 8 x 8 pan. Bake at 350 degrees for 12 to 15 minutes or until very lightly browned. Remove from oven and let cool. Mix gelatin into the boiling water in mixing bowl. Stir to mix thoroughly. Add cream cheese and Splenda and beat until well blended. Add lemon peel, lime juice and food coloring. Gently stir in whipped topping until thoroughly mixed. Pour over crust.

Freezing Directions:
To freeze whole: Place cheesecake in a 1-gallon freezer bag. Seal, label and freeze.
To freeze individual servings: Place the cheesecake in freezer for about 2 hours. Then cut it into slices and freeze the slices individually.

Serving Directions:
Thaw, serve and enjoy!

Comments:
My husband prefers this variation of the recipe to the full fat version. You can use light cream cheese instead of the nonfat, but it will add additional fat and calories to the recipe.

Nutritional Info: Nonfat Cream Cheese
Per Serving: 134 Calories; 7g Fat (43.6% calories from fat); 6g Protein; 13g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 271mg Sodium.
Exchanges: 1 Lean Meat; 1 Fat.

Nutritional Info: Light Cream Cheese
Per Serving: 185 Calories; 13g Fat (61.3% calories from fat); 4g Protein; 13g Carbohydrate; trace Dietary Fiber; 21mg Cholesterol; 278mg Sodium.
Exchanges: 1/2 Lean Meat; 1-1/2 Fat.

Tropical Cheesecake

Recipes, Snacks and Desserts, Under 350 Calories Comments Off

Apr 012004

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Click here to go to a Printer Friendly Page
Advantage Cooking owners click here to download this recipe.

Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Crust Ingredients
Sweetened coconut flakes	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Flour	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Butter or margarine, melted	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Filling Ingredients
Lime gelatin (such as Jell-o®)	3 oz.	6 oz.	9 oz.	12 oz.	15 oz.	18 oz.
Boiling water	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Cream cheese	16 oz.	32 oz.	48 oz.	64 oz.	80 oz.	96 oz.
Sugar	3/4 C.	1-1/2 C.	2-1/4 C.	3 C.	3-3/4 C.	4-1/2 C.
Grated lemon peel	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.
Lime juice	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Green food coloring (optional)	2 drops	4 drops	6 drops	8 drops	10 drops	12 drops
Whipped topping	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.

Assembly Directions:
Mix coconut, flour and margarine in a bowl. Press firmly onto bottom of a 9-inch spring form pan, 9-inch pie pan or 8 x 8 pan. Bake at 350 degrees for 12 to 15 minutes or until very lightly browned. Remove from oven and let cool. Mix gelatin into the boiling water in mixing bowl. Stir to mix thoroughly. Add cream cheese and sugar and beat until well blended. Add lemon peel, lime juice and food coloring. Gently stir in whipped topping until thoroughly mixed. Pour over crust.

Freezing Directions:
To freeze whole: Place cheesecake in a 1-gallon freezer bag. Seal, label and freeze.

To freeze individual servings: Place the cheesecake in freezer for about 2 hours. Then cut it into slices and freeze the slices individually.

Serving Directions:
Thaw, serve and enjoy!

Comments:
This recipe is my mom’s. The toasted coconut crust has a nice flavor. You could also use a graham cracker crust instead of the coconut crust.

Nutritional Info: Coconut Crust
Per Serving: 329 Calories; 22g Fat (58.4% calories from fat); 4g Protein; 31g Carbohydrate; trace Dietary Fiber; 41mg Cholesterol; 179mg Sodium.
Exchanges: 1/2 Lean Meat; 4 Fat; 1-1/2 Other Carbohydrates.

Nutritional Info: Graham Cracker Crust
Per Serving: 376 Calories; 23g Fat (53.7% calories from fat); 5g Protein; 40g Carbohydrate; trace Dietary Fiber; 41mg Cholesterol; 255mg Sodium.
Exchanges: 1/2 Lean Meat; 4-1/2 Fat; 2-1/2 Other Carbohydrates.

Loaded Baked Potato Soup – Lite

Low Fat, Recipes, Soups & Sandwiches, Under 350 Calories Comments Off

Apr 012004

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This soup is wonderful and is one of our family favorites. We wanted to make this soup healthier without losing the great flavor. Much of the fat in the soup comes from margarine that is used to make the creamy base. The margarine was removed totally from the soup. The cream base can be made with flour and milk like method used to make Fat Free White Sauce recipe in the Freezer Cooking Manual. Another source of fat is the bacon. Turkey was substituted for regular bacon. If you can’t force yourself to make the switch from regular bacon to turkey bacon, try mixing them half and half. You’ll still cut some of the fat from the recipe. Fat free cheddar cheese was substituted for regular cheddar in the soup itself. Fat free cheddar usually does not melt as well as regular cheddar but because it is in the soup and not by itself, it works in this recipe.

Click here to go to a Printer Friendly Page
Advantage Cooking owners click here to download this recipe.

Recipes	1	2	3	4	5	6
Servings	8	16	24	32	40	48
Ingredients
Large baking potato	4	8	12	16	20	24
Flour	2/3 C.	1-1/3 C.	2 C.	2-2/3 C.	3-1/3 C.	4 C.
Skim milk	6 C.	12 C.	18 C.	24 C.	30 C.	36 C.
Fat free shredded cheddar cheese	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Salt	1-1/4 t.	2-1/2 t.	1 T. + 3/4 t.	1 T. + 2 t.	2 T. + 1/4 t.	2 T. + 1-1/2 t.
Pepper	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Turkey bacon, cooked and crumbled*	8 slices	16 slices	24 slices	32 slices	40 slices	48 slices
Light sour cream	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.
On Hand Ingredients
Reduced fat cheddar cheese	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Green onions, chopped**	2	4	6	8	10	12

Assembly Directions:
Scrub potatoes and wrap each one in aluminum foil. Bake in a 400 degree oven for 60-90 minutes, or until they’re soft when you squeeze them. Remove the potatoes from the oven, unwrap and cut in half lengthwise. Use a spoon to scoop out the pulp into a large bowl. Set aside. Save the leftover skins to make potato skins, or discard.
Place the flour in a bowl. Measure out 1/3 of the milk required (2 C. per recipe) and gradually stir it into flour until the mixture is no longer lumpy. Pour the mixture into a saucepan and add the remaining milk (4 C. per recipe). Turn heat on stove to medium. Continue to stir until mixture is thick and bubbly. Add the cheddar cheese, salt, pepper, and bacon. Mash the potato pulp with a hand-held potato masher, a fork, or a mixer, to get rid of the large chunks. Add the potato pulp to the pan, stirring to mix. When it is heated through, add the sour cream and stir to mix well. Do not boil the soup. Set aside to cool.

Freezing Directions:
Freeze in freezer bags or rigid containers based on your family size. Seal, label and freeze.

Serving Directions:
Thaw at least overnight in the refrigerator. Put the soup in a saucepan or microwave-safe container to heat. The soup will have the consistency of soft mashed potatoes. If needed, stir in some milk to make it more “soup-like”, but not too much. The soup will thin some as it warms up. The soup should be thick, not runny. Once it’s heated through, spoon into serving bowls. Top each bowl with a sprinkle of shredded cheddar and some green onions as garnish.

Comments:
*8 strips of bacon = 1/2 cup crumbled
** Green onions refer to individual onions, not bunches of onions.
My family loves this version of the soup as well as the regular version. There are never any leftovers.

Recipe Tip: Microwave the potatoes instead of baking them in the oven to speed up this recipe. Four potatoes will generally take 6 to 12 minutes on high. You can warm the milk in the microwave in 2 C. batches for 60 to 90 seconds to speed up the heating of the milk mixture.

Nutritional Info:
Per Serving: 251 Calories; 5g Fat (17.0% calories from fat); 22g Protein; 31g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 700mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 2 Lean Meat; 1/2 Non-Fat Milk; 1/2 Fat.

Cheesy Chicken and Noodles

Poultry, Recipes Comments Off

Apr 012004

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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Ingredients
Noodles	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.
Cottage cheese	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Diced celery	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Diced onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Diced green pepper (optional)	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Margarine	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Cooked, diced chicken breast	3 C.	6 C.	9 C.	12 C.	15 C.	18 C.
Cream of chicken soup	10 oz.	20 oz.	30 oz.	40 oz.	50 oz.	60 oz.
Shredded mozzarella cheese	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Chicken broth	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Grated Parmesan cheese	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Mushrooms, canned	4 oz.	8 oz.	12 oz.	16 oz.	20 oz.	24 oz.
Thyme	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Minced garlic	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Frozen sliced carrots	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.

Assembly Directions:
Cook noodles according to package directions but cook for half the time. Drain and rinse with cold water. Place cottage cheese in food processor and process until smooth. Remove cottage cheese from processor and place in a large container. Sauté celery, onion and green peppers in margarine in a skillet until vegetables are crisp tender. Add to container with cottage cheese. Add noodles and remaining ingredients and stir until thoroughly mixed.

Freezing Directions:
Place the mixture in a one-gallon freezer bag. Seal, label and freeze.

Serving Directions:
Spray a 9 by 13-inch pan with cooking spray. Place chicken mixture in pan and cover with aluminum foil. Bake at 350 degrees for 45 minutes to 1 hour or until heated through.

Comments:
This casserole has a great creamy sauce.

Nutritional Info:
Per Serving: 464 Calories; 17g Fat (33.9% calories from fat); 37g Protein; 39g Carbohydrate; 3g Dietary Fiber; 101mg Cholesterol; 1135mg Sodium.
Exchanges: 2 Grain (Starch); 4 Lean Meat; 1 Vegetable; 2-1/2 Fat.

Cheesy Chicken & Noodles – Lite

Low Fat, Poultry, Recipes, Under 350 Calories Comments Off

Apr 012004

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Recipes	1	2	3	4	5	6
Servings	6	12	18	24	30	36
Ingredients
Noodles	8 oz.	16 oz.	24 oz.	32 oz.	40 oz.	48 oz.
Lowfat cottage cheese	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Diced celery	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Diced onion	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Diced green pepper (optional)	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Low sodium chicken broth	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Chicken breast, cooked and diced	2 C.	4 C.	6 C.	8 C.	10 C.	12 C.
Fat free white sauce, chicken flavored*	1-1/2 C.	3 C.	4-1/2 C.	6 C.	7-1/2 C.	9 C.
Shredded fat free mozzarella cheese	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Grated Parmesan cheese	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Mushrooms, canned	4 oz.	8 oz.	12 oz.	16 oz.	20 oz.	24 oz.
Thyme	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Minced garlic	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Frozen sliced carrots	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.

Assembly Directions:
Cook noodles according to package directions but cook for half the time. Drain and rinse with cold water. Place cottage cheese in food processor and process until smooth. Remove cottage cheese from processor and place in a large container. Cook celery, onion and green peppers in chicken broth until vegetables are crisp tender. Add to container with cottage cheese. Add noodles and remaining ingredients and stir until thoroughly mixed.

Freezing Directions:
Place the mixture in a one-gallon freezer bag. Seal, label and freeze.

Serving Directions:
Spray a 9 by 13-inch pan with cooking spray. Place chicken mixture in pan and cover with aluminum foil. Bake at 350 degrees for 45 minutes to 1 hour or until heated through.

Comments:
Even though the fat is reduced in this recipe, this casserole still has a great creamy sauce.
* 10-3/4 oz. can of reduced fat cream of chicken soup can be used as a substitute for the White Sauce.

Nutritional Info:
Per Serving: 341 Calories; 4g Fat (9.5% calories from fat); 35g Protein; 42g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 719mg Sodium.
Exchanges: 2 Grain (Starch); 3-1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Apricot Bread – Lite

Breads and Breakfast, Low Fat, Recipes, Under 350 Calories Comments Off

Apr 012004

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Recipes	1	2	3	4	5	6
Servings	12	24	36	48	60	72
Makes: loaf	1	2	3	4	5	6
Ingredients
Dried apricots	1/2 C.	1 C.	1-1/2 C.	2 C.	2-1/2 C.	3 C.
Raisins	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Water	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Splenda	1 C.	2 C.	3 C.	4 C.	5 C.	6 C.
Ground cloves	1/8 t.	1/4 t.	3/8 t.	1/2 t.	1/2 t. + 1/8 t.	3/4 t.
Nutmeg	1/8 t.	1/4 t.	3/8 t.	1/2 t.	1/2 t. + 1/8 t.	3/4 t.
Salt	1/2 t.	1 t.	1-1/2 t.	2 t.	2-1/2 t.	1 T.
Butter or margarine*	2 T.	4 T.	6 T.	8 T.	10 T.	12 T.
Egg whites	1	2	3	4	5	6
Nonfat yogurt	2 T.	1/4 C.	1/4 C. + 2 T.	1/2 C.	1/2 C. + 2 T.	3/4 C.
Unsweetened applesauce	1/4 C.	1/2 C.	3/4 C.	1 C.	1-1/4 C.	1-1/2 C.
Flour	2 C.	4 C.	6 C.	8 C.	10 C.	12 C.
Baking soda	1 t.	2 t.	1 T.	1 T. + 1 t.	1 T. + 2 t.	2 T.

Assembly Directions:
Preheat oven to 350 degrees. Cut apricots into 4 or 5 pieces. Kitchen scissors work the best. Cook apricots and raisins in water for 5 minutes in saucepan on stovetop or in the microwave. Add sugar, spices, salt and margarine. Mix and let cool. Then add egg whites, yogurt, applesauce, flour and baking soda. Stir well. Fold into lightly greased bread pans and bake for 45 to 55 minutes or until knife inserted in the center of the loaf comes out clean.

Freezing Directions:
Allow bread to cool. Place in a gallon freezer bag. Seal, label and freeze.

Serving Directions:
Thaw and slice into 12 slices.

Comments:
The taste of the fruit is more pronounced in this version of the recipe.
*1 stick margarine = 8 T. or 1/2 C.

Recipe Tip: Sometimes Splenda can affect the texture of the bread. If you notice a difference, try half Splenda and half sugar when you make the recipe.

Nutritional Info:
Per Serving: 120 Calories; 2g Fat (16.0% calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 224mg Sodium.
Exchanges: 1 Grain (Starch); 1/2 Fruit; 1/2 Fat.

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