Recipe ingredients:

• 2 tablespoons butter or margarine
• 1 teaspoon fresh nutmeg, grated
• 1 small onion, thinly sliced
• 1/2 teaspoon salt
• 4 cups whipping cream
• 1/2 teaspoon pepper
• 2 tablespoons Parmesan cheese

 Recipe method:

• Heat margarine in skillet, over medium heat.
• Saute onion until tender.
• Stir in whipping cream, heat to boiling.
• Stir in remaining ingredients.
• Reduce heat to low.
• Cover and simmer for 30 minutes, stirring often.

Per serving: 287 cal (90% from fat, 4% from protein, 6% from carb); 3 g protein; 29 g tot fat; 4 g carb; 0 g fiber; 91 mg calcium; 0 mg iron; 302 mg sodium; 101 mg cholesterol

 Recipe ingredients:

• 1 1/4 cups almond flour
• 1 cup Splenda
• 1 egg
• 1/2 teaspoon almond extract
• 1/4 cup butter, softened

 Recipe method:

• Mix all together well and form into 24 small balls.
• Press flat on a ungreased cookie sheet.
• Decorate with an almond slice, optional.
• Bake for 8 minutes at 350 degrees F.

Per serving: 21 cal (69% from fat, 4% from protein, 27% from carb); 0 g protein; 2 g tot fat; 2 g carb; 0 g fiber; 2 mg calcium; 0 mg iron; 26 mg sodium; 14 mg cholesterol

 Recipe ingredients:

• 1 cup butter, at room temperature
• 1 cup splenda, bulk, not packets
• 5 eggs
• 1/3 cup sour cream
• 2 cups almond flour
• 2 teaspoons baking powder
• 1/2 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon ground cloves
• 1/2 teaspoon ginger
• 1/2 teaspoon allspice
• 1 teaspoon vanilla butter nut extract

 Recipe method:

• Cream butter and Splenda well.
• Add eggs, one at a time beating after each addition.
• Mix flour with baking powder and spices and add to egg mixture a little at a time wile beating.
• Add sour cream and vanilla butter nut extract.
• Pour into a greased 8 inch cake pan and bake at 350 degrees F for 50 to 55 minutes.
• Serve with SF cherry or apple pie filling and whipped cream.

Per serving: 187 cal (82% from fat, 6% from protein, 11% from carb); 3 g protein; 19 g tot fat; 6 g carb; 0 g fiber; 71 mg calcium; 1 mg iron; 271 mg sodium; 147 mg cholesterol

 Recipe ingredients:

• 8 eggs
• 2 teaspoons Splenda
• 1 cup almonds, ground
• 1 teaspoon vanilla extract
• Filling:
  • 8 ounces mascarpone cheese
  • 8 ounces ricotta

 Recipe method:

• Preheat oven to 325 degrees F.
• Separate egg yolks and egg whites.
• Beat egg yolks until they are light, then gradually beat in the almonds or almond meal and about a teaspoon of stevia.
• Beat the egg whites until they are stiff, but not dry and fold in vanilla extract.
• Fold the yolk mixture into the egg whites.
• Grease a baking pan and line with tinfoil so that the foil extends over the edge of the pan.
• Grease the foil well.
• Pour the batter into the pan, spread evenly and bake for 15 minutes.
• As soon as the cake comes from the oven, reverse the pan onto wax paper or a clean towel which has been dusted with almond powder.
• Loosen the edges of the foil and very carefully peel off the foil, being cautious not to tear the surface of the roll.
• Mix ingredients for filling, adding Splenda to the sweetness of your choice.
• Spread filling on cake very carefully as not to tear it.
• Gently roll the cake and serve when slightly cooled.

Per serving: 155 cal (66% from fat, 24% from protein, 10% from carb); 10 g protein; 11 g tot fat; 4 g carb; 1 g fiber; 96 mg calcium; 1 mg iron; 76 mg sodium; 170 mg cholesterol

 Recipe ingredients:

• 1 pound fresh asparagus spears
• 1/2 teaspoon salt
• 3 tablespoond pine nuts
• 1/2 teaspoon dried whole basil
• 1/4 cup olive oil
• 1/2 teaspoon dried whole oregano
• 1 tablespoon fresh lemon juice
• Pepper, freshly ground
• 1 clove garlic, crushed

 Recipe method:

• Snap off tough ends of asparagus.
• Remove scales from stalks with knife or vegetable peeler, if desired.
• Place spears in a steaming rack over boiling water.
• Cover and steam 4 to 5 minutes or until spears are crisp tender.
• Transfer to a serving platter.
• Saute pine nuts in a small skillet over medium heat 2-3 minutes, until browned. Set aside.
• Combine olive oil and remaining ingredients in a medium saucepan.
• Stir with a wire whisk to blend.
• Cook over medium heat for 2 to 3 minutes or until thoroughly heated, stirring constantly.
• Pour over asparagus.
• Sprinkle with pine nuts.
• Let stand to room temperature before serving.

Per serving: 185 cal (78% from fat, 9% from protein, 14% from carb); 4 g protein; 17 g tot fat; 7 g carb; 3 g fiber; 34 mg calcium; 2 mg iron; 297 mg sodium; 0 mg cholesterol

 Recipe ingredients:

• 4 slices bacon
• 1/4 cup onion, chopped
• 1 can mushroom pieces, drained and finely chopped
• 1 pound lean ground beef
• 1 pound bulk pork sausage
• 1/4 cup Parmesan cheese, grated
• 1/2 teaspoon pepper
• 1/4 teaspoon garlic powder
• 2 tablespoon steak sauce

 Recipe method:

• Cook bacon until crisp.
• Remove bacon and discard all but 2 tablespoons drippings.
• Saute onion in drippings until tender.
• Crumble bacon, add with mushrooms to skillet and set aside.
• Meanwhile, combine beef, pork, cheese, pepper, garlic powder and steak sauce in a large bowl.
• Shape into 16 patties.
• Divide bacon mixture and place over eight of the patties.
• Place remaining patties on top and press edges tightly to seal.
• Grill over medium coals until well done. Pork sausage in burgers requires thorough cooking.
• Serve on buns, with lettuce if desired.

Per serving: 177 cal (52% from fat, 40% from protein, 8% from carb); 17 g protein; 10 g tot fat; 3 g carb; 1 g fiber; 52 mg calcium; 2 mg iron; 202 mg sodium; 51 mg cholesterol

 Recipe ingredients:

• 4 eggs, beaten
• 2 cups heavy cream
• 12 Splenda packets
• 1 teaspoon vanilla extract

 Recipe method:

• Stir all ingredients together until well mixed.
• Place in a glass baking dish and sprinkle with nutmeg.
• Place baking dish in a shallow pan of water and bake at 325 degrees F for one hour or until a knife inserted in the center comes out clean.

Per serving: 197 cal (82% from fat, 11% from protein, 7% from carb); 6 g protein; 19 g tot fat; 4 g carb; 0 g fiber; 45 mg calcium; 1 mg iron; 64 mg sodium; 219 mg cholesterol

 Recipe ingredients:

• 7 eggs
• 1 cup heavy cream
• 1 splenda packet
• 4 cups Monterey jack cheese
• 4 ounces cream cheese
• 16 ounces small curd cottage cheese
• 2/3 cup butter, melted
• 1/2 cup soy flour
• 1 teaspoon baking powder

 Recipe method:

• Preheat oven to 350 degrees F.
• Grease a 3 quart casserole dish. Set aside.
• Beat together eggs, milk and sugar.
• Add cheeses and melted butter and mix well.
• Stir in flour and baking powder and pour into a prepared dish.
• Bake for 45 to 50 minutes or until knife inserted in center comes out clean.
• Cut into squares and serve.

Per serving: 406 cal (75% from fat, 23% from protein, 2% from carb); 23 g protein; 34 g tot fat; 2 g carb; 0 g fiber; 374 mg calcium; 1 mg iron; 419 mg sodium; 237 mg cholesterol

 Recipe ingredients:

• 2 pounds zucchini, shredded
• 1 1/2 cups Cheddar, shredded
• 1 can cream of chicken soup
• 2 cups sour cream
• 1/4 pound butter, melted
• 1/2 cup onion, diced
• 1 teaspoon salt

 Recipe method:

• Shred zucchini and place in a colander sprinkle with salt and toss.
• Allow to drain for at least 15 minutes.
• Use your hands to press all the liquid out you can.
• Mix all ingredients.
• Place in a 9 x 13 inch baking dish and bake in a 350 degree oven for 45 minutes to one hour.

Per serving: 380 cal (79% from fat, 11% from protein, 10% from carb); 11 g protein; 34 g tot fat; 10 g carb; 2 g fiber; 278 mg calcium; 1 mg iron; 899 mg sodium; 86 mg cholesterol

 Recipe ingredients:

• 1/2 pound cream cheese, softened
• 4 tablespoons butter, softened
• 3/4 cup basil pesto
• 1/2 pound Provolone, thinly sliced
• 1/4 cup pine nuts, toasted
• 1 red bell pepper, roasted, peeled, seeded, and cut into 3 x 3/8 inch strips
• 1 small jar sun-dried tomatoes, packed in olive oil
• Fresh basil for garnish

 Recipe method:

• Mix cream cheese and butter with a fork.
• Add pesto and mix well.
• Line a small (3 cup) loaf pan or bowl with plastic wrap, leaving several inches of overhang on each side.
• Make a thin layer of provolone slices on the bottom and partially up the sides.
• Spread 1/3 of the pesto mixture over the cheese.
• Artistically arrange 2 or 3 sun-dried tomatoes, 4 to 6 bell pepper strips and about 1 tablespoon toasted pine nuts over the pesto.
• Repeat layers until all ingredients are used, reserving some of the pine nuts to sprinkle on top, pressing down well between layers.
• Chill overnight or for several days.
• Serve at room temperature on a platter wreathed with fresh basil sprigs.
• Additional toasted pine nuts, sun-dried tomatoes cut into flowers, red bell pepper strips and fresh basil sprigs may be used as garnish.

Per serving: 120 cal (87% from fat, 7% from protein, 6% from carb); 2 g protein; 12 g tot fat; 2 g carb; 0 g fiber; 18 mg calcium; 1 mg iron; 95 mg sodium; 31 mg cholesterol

 Recipe ingredients:

• 1 small ripe avocado, coarsely chopped
• 1/4 cup heavy cream
• 1 tablespoon lime juice
• 1 clove garlic, minced
• 1 dash hot sauce
• 2 tablespoons lemon juice
• 1 tablespoon light soy sauce
• 1 teaspoon lemon rind, grated
• 1 teaspoon Dijon mustard
• 16 ounces bass fillets
• 1/3 cup pork rinds, crushed
• Vegetable cooking spray

 Recipe method:

• Combine the first 5 ingredients in a blender.
• Cover and process until smooth.
• Set mixture aside.
• Combine lemon juice and next 3 ingredients in a shallow dish.
• Dip fillets in lemon juice mixture and dredge in bread crumbs.
• Place on a baking sheet coated with cooking spray.
• Bake at 450 degrees F for 7 minutes.
• Turn fillets over and bake an additional 7 minutes or until fish flakes easily when tested with a fork.
• Transfer fillets to a serving platter and top with avocado sauce.
• Alternate fish: jumbo cod, orange roughy or grouper.

Per serving: 91 cal (69% from fat, 9% from protein, 22% from carb); 2 g protein; 8 g tot fat; 6 g carb; 2 g fiber; 32 mg calcium; 1 mg iron; 280 mg sodium; 0 mg cholesterol

 Recipe ingredients:

• 1/4 cup vinegar
• 1/4 cup white wine
• 1 teaspoon tarragon
• 1 tablespoon scallion, minced
• 1/2 cup butter
• 3 egg yolks
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

 Recipe method:

• Combine vinegar, wine, pepper, scallions and tarragon in saucepan.
• Cook over low heat until reduced to half, about 8 minutes.
• Strain mixture into top of double boiler.
• With wire whisk or rotary beater, beat in beaten egg yolks and salt.
• Cook over hot water until thickened.
• Beat in butter, 1 tablespoon at a time.
• Stir over heat till creamy, about 1 minute.
• Serve hot over beef or fish fillets.

Per serving: 262 cal (94% from fat, 4% from protein, 2% from carb); 2 g protein; 27 g tot fat; 2 g carb; 0 g fiber; 32 mg calcium; 1 mg iron; 536 mg sodium; 222 mg cholesterol

 Recipe ingredients:

• 1 pound beef steak
• 1 tablespoon vegetable oil
• 1/2 teaspoon salt
• 1 dash white pepper
• 1 1/2 pounds broccoli
• 1 teaspoon cornstarch
• 1 teaspoon sesame oil
• 1/4 cup chicken broth
• 2 tablespoons vegetable oil
• 1 tablespoon vegetable oil
• 1 tablespoon finely chopped garlic
• 1 teaspoon ginger root, finely chopped
• 2 tablespoons brown bean sauce
• 1 cup canned bamboo shoots, sliced

 Recipe method:

• Trim fat from beef steak.
• Cut beef lengthwise into 2 inch strips.
• Cut strips crosswise into 1/8 inch slices.
• Toss beef, the 1 tablespoon vegetable oil and the salt and white pepper in a glass or plastic bowl.
• Cover and refrigerate 30 minutes.
• Pare outer layer from broccoli stems.
• Cut broccoli lengthwise into 1 inch stems.
• Remove flowerets.
• Cut stems into 1 inch pieces.
• Place broccoli in boiling water.
• Heat to boiling.
• Cover and cook 2 minutes. Drain.
• Immediately rinse in cold water. Drain.
• Mix cornstarch, sesame oil and broth.
• Heat 12 inch skillet or wok until very hot.
• Add the 2 tablespoons vegetable oil.
• Rotate skillet to coat bottom.
• Add beef.
• Stir fry 2 minutes or until beef is brown.
• Remove beef from skillet.
• Heat skillet until very hot.
• Add 1 tablespoon vegetable oil.
• Rotate skillet to coat bottom.
• Add garlic, ginger root and bean sauce.
• Stir fry 30 seconds.
• Add bamboo shoots.
• Stir fry 1 minute.
• Stir in beef and broccoli.
• Stir in cornstarch mixture.
• Cook and stir 15 seconds or until thickened.

Per serving: 280 cal (56% from fat, 35% from protein, 9% from carb); 25 g protein; 18 g tot fat; 6 g carb; 0 g fiber; 61 mg calcium; 3 mg iron; 310 mg sodium; 57 mg cholesterol

 Recipe ingredients:

• 6 tablespoons vegetable oil
• 2 pounds beef stew meat
• 3 onions, minced
• 6 garlic cloves
• 1/2 teaspoon ginger
• 1/2 teaspoon cayenne
• 1 tablespoon paprika
• 2 teaspoons salt
• 1/2 tablespoon pepper
• 1 1/4 cups plain yogurt, beaten lightly

 Recipe method:

• Preheat oven to 350 degrees F.
• Heat the oil in a wide, flameproof casserole type pot over a medium high flame.
• When hot, put in as many meat pieces as the pot will hold easily in a single layer.
• Brown the meat pieces on all sides and set them aside in a deep plate.
• Brown all the meat this way, then remove.
• Put the onions and garlic into the same pot and turn the heat down to medium.
• Stir and fry the onion-garlic mixture for about 10 minutes or until it has browned.
• Now put in the browned meat as well as any juices that might have accumulated in the plate.
• Also put in the ginger, cayenne, paprika, salt and pepper. Stir for a minute.
• Now put in the yogurt and bring to a simmer.
• Cover tightly, first with aluminum foil and then with a lid, and bake in the oven for 1 1/2 hours.
• The meat should be tender by now.
• If it is not tender, add 1/2 cup of boiling water, cover tightly and bake another 20 to 30 minutes or until meat is tender.
• Stir meat gently before serving.

Per serving: 863 cal (63% from fat, 32% from protein, 5% from carb); 69 g protein; 59 g tot fat; 10 g carb; 2 g fiber; 55 mg calcium; 9 mg iron; 1324 mg sodium; 227 mg cholesterol

 Recipe ingredients:

• 1 1/2 cups dry red wine
• 3 tablespoons extra virgin olive oil
• 2 tablespoons dry minced onion
• 1 teaspoon thyme
• 1 tablespoon parsley flakes
• 1 bay leaf
• 1/2 teaspoon pepper
• 4 pounds stew beef, 1 inch cubes
• 1/3 cup flour
• 1 teaspoon salt
• 8 slices bacon, diced
• 24 small white onions
• 2 garlic cloves, minced
• 1 pound mushrooms, quartered

 Recipe method:

• Thoroughly combine first 7 ingredients.
• Add beef and marinate at least 3 hours at room temperature or overnight in refrigerator.
• Drain meat reserving 1 cup of marinade.
• Place meat in removable liner of slow cooker.
• Sprinkle with flour and salt and toss to coat meat.
• Fry bacon.
• Fry onions in bacon fat until slightly brown.
• Add garlic and fry for 30 seconds.
• Remove onions, garlic and bacon with slotted spoon and add to meat in liner.
• Saute mushrooms in remaining bacon fat (add butter if needed).
• Remove mushrooms with slotted spoon and add to meat-onion mixture.
• Pour reserved 1 cup of marinade over all.
• Place liner in base.
• Cover and cook on aout for 6 to 7 hours or low for 8 to 10 hours or high for 4 to 5 hours.

Per serving: 894 cal (63% from fat, 32% from protein, 5% from carb); 69 g protein; 60 g tot fat; 11 g carb; 2 g fiber; 65 mg calcium; 9 mg iron; 546 mg sodium; 232 mg cholesterol

 Recipe ingredients:

• 2 pounds ground beef
• 1 tablespoon butter
• 1 tablespoon olive oil
• 2 green onions, chopped
• 2 garlic cloves, minced
• 1/4 pound mushrooms, sliced
• Salt and pepper, to taste
• Mustard cream sauce:
  • 2/3 cup white wine
  • 2 tablespoons Dijon mustard
  • 2/3 cup heavy cream
  • 2 tomatoes, peeled and chopped
  • 2 tablespoons capers

 Recipe method:

• Shape beef into 6 oval patties.
• Melt butter in large skillet and add oil.
• Heat until foaming.
• Add green onions and saute until softened.
• Stir in garlic and saute for 30 seconds.
• Add beef patties and cook to desired degree of doneness.
• Season with salt and pepper.
• Set beef patties aside to keep warm on a hot platter.
• In same skillet, saute mushrooms until limp and add to the warm beef patties.
• To prepare mustard cream sauce, deglaze pan with dry white wine.
• Reduce volume by half.
• Add Dijon mustard, heavy cream, tomato and capers.
• Heat slowly until hot but do not boil.
• Pour mustard cream sauce over beef and mushrooms.
• Sprinkle parsley over top to garnish, if desired.

Per serving: 509 cal (63% from fat, 32% from protein, 4% from carb); 39 g protein; 34 g tot fat; 5 g carb; 1 g fiber; 35 mg calcium; 4 mg iron; 197 mg sodium; 146 mg cholesterol

 Recipe ingredients:

• 10 chinese black mushrooms
• 1/2 pound flank steak
• 4 teaspoons cornstarch
• 1 egg white, lightly beaten
• 1/2 cup vegetable oil plus 2 tablespoon vegetable oil
• 1 teaspoon ginger root, crushed
• 1 teaspoon fresh garlic, crushed
• 1 cup bamboo shoots, drained, rinsed and cubed
• 1 teaspoon cooking wine
• 1 teaspoon dark soy sauce
• 1/2 cup chicken stock
• Salt and pepper, to taste
• 1 scallion, shredded

 Recipe method:

• Place mushrooms in bowl. Cover with 1 cup warm water and soak for 10 minutes.
• Drain, discard tough stems and quarter the caps. Set aside.
• Trim all fat from meat and slice in thin strips across the grain of the meat. Place in bowl.
• Mix 2 teaspoons cornstarch with 4 teaspoons cold water. Add to meat.
• Add egg white and stir to coat meat. Set aside.
• Mix remaining 2 teaspoons cornstarch with 4 teaspoons cold water. Reserve.
• Heat a wok over high heat for 30 seconds.
• Add 1/2 cup oil and swirl around wok.
• Add 1/2 teaspoon each ginger and garlic and the beef mix.
• Stir fry for 2 to 3 minutes.
• Remove from wok, draining oil.
• Put 2 tablespoons oil in wok and heat.
• Stir fry remaining 1/2 teaspoon garlic and ginger until brown.
• Add reserved beef mix, bamboo shoots, mushrooms and wine.
• Stir fry over high heat for 1 minute.
• Add soy sauce, chicken stock, salt and pepper.
• Thicken with reserved cornstarch mix, stirring gently.
• Pour into serving dish and garnish with shredded scallion.

Per serving: 195 cal (59% from fat, 34% from protein, 7% from carb); 17 g protein; 13 g tot fat; 3 g carb; 0 g fiber; 8 mg calcium; 2 mg iron; 145 mg sodium; 38 mg cholesterol

 Recipe ingredients:

• 2 pounds beef stew meat, cut into 1 inch pieces
• 2 tablespoons cooking oil
• 2 medium onions, chopped
• 1 garlic clove, minced
• 1 teaspoon dill weed
• 1 teaspoon caraway seed
• 1 teaspoon paprika
• 1/2 cup water
• 1 cup sour cream
• 27 ounces sauerkraut
• Additional paprika

 Recipe method:

• In a Dutch oven, brown the beef, half at a time, in oil.
• Drain.
• Add onions, garlic, dill, caraway, paprika and water.
• Cover and simmer for 2 hours or until meat is tender, stirring occasionally.
• Stir in sour cream.
• Heat through but do not boil.
• Heat sauerkraut.
• Drain and spoon onto a serving platter.
• Top with the beef mixture.
• Sprinkle with paprika.

Per serving: 588 cal (60% from fat, 33% from protein, 8% from carb); 48 g protein; 39 g tot fat; 11 g carb; 4 g fiber; 113 mg calcium; 7 mg iron; 960 mg sodium; 168 mg cholesterol

 Recipe ingredients:

• 1 1/2 pounds crab meat, backfin, cartilage and shells removed
• 2 tablespoons mayonnaise
• 2 tablespoons Dijon mustard
• 3 tablespoons minced onion
• 1 egg

 Recipe method:

• Combine all ingredients and shape into 6 patties.
• Broil 6 inches from heat source, 3 minutes per side, until golden brown.
• Serve immediately.

Per serving: 178 cal (33% from fat, 62% from protein, 5% from carb); 27 g protein; 6 g tot fat; 2 g carb; 0 g fiber; 77 mg calcium; 1 mg iron; 540 mg sodium; 124 mg cholesterol

 Recipe ingredients:

• 2 anchovy fillets
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice
• 1 1/2 cups mayonnaise
• 1 teaspoon Worcestershire sauce
• 2 tablespoons Parmesan cheese

 Recipe method:

• Chop and mash the anchovy fillets on a cutting board.
• Put in a bowl and blend in the mayonnaise.
• Add the remaining ingredients and blend well.
• Cover and chill.

Per serving: 613 cal (96% from fat, 2% from protein, 2% from carb); 3 g protein; 67 g tot fat; 3 g carb; 0 g fiber; 64 mg calcium; 1 mg iron; 627 mg sodium; 53 mg cholesterol

 Recipe ingredients:

• 2 tablespoons butter
• 1/4 cup onion, chopped
• 1/4 cup chopped celery
• 2 tablespoons soy flour
• 1/4 teaspoon dry mustard
• 1 pinch nutmeg
• 1 pinch pepper
• 3 cups chicken stock
• 1 1/2 cups heavy cream
• 1 cup water
• 1 1/2 cups Cheddar cheese, shredded
• 1 dash Worcestershire sauce

 Recipe method:

• In a heavy saucepan, melt butter, cook onion and celery for about 5 minutes or until tender. Do not brown.
• Stir in flour, mustard, nutmeg and pepper.
• Cook for 2 to 3 minutes.
• Stir in chicken stock.
• Simmer for about 20 minutes or until vegetables are tender.
• If desired, puree until smooth in blender or food processor.
• Add cream and water and bring almost to a boil.
• Add cheese.
• Heat until just melted, stirring constantly.
• Add Worcestershire and a little salt.

Per serving: 292 cal (81% from fat, 16% from protein, 3% from carb); 11 g protein; 27 g tot fat; 2 g carb; 0 g fiber; 268 mg calcium; 1 mg iron; 642 mg sodium; 86 mg cholesterol

 Recipe ingredients:

• 1 cup mayonnaise
• 1 tablespoon horseradish
• 1/4 cup capers
• 1 tablespoon white vinegar
• 1/4 cup sour cream
• 1/2 teaspoon sugar
• 1 tablespoon Dijon style mustard

 Recipe method:

• Combine mayonnaise, capers, sour cream, mustard, horseradish, vinegar and sugar.
• Mix well.
• Serve with beef with caper sauce or with any roast beef.

Per serving: 148 cal (94% from fat, 2% from protein, 4% from carb); 1 g protein; 16 g tot fat; 2 g carb; 0 g fiber; 16 mg calcium; 0 mg iron; 196 mg sodium; 13 mg cholesterol

 Recipe ingredients:

• 8 ounces medium Cheddar, grated
• 3/4 cup sour cream
• 3 large egg yolks, beaten
• 3/4 teaspoon salt
• 1 1/2 teaspoons thyme
• 1/2 teaspoon dry mustard
• 2 teaspoons butter
• 2 tablespoons unflavored protein powder

 Recipe method:

• Set out a heavy skillet.
• Put the grated Cheddar Cheese in a bowl and add the sour cream and egg yolks, mixing well after each addition.
• Add the protein powder salt thyme and dry mustard, which have been mixed well in a separate bowl or cup.
• Melt the butter in the skillet over low heat and drop the batter by teaspoon into the skillet.
• Cook over medium heat until lightly browned on the bottom.
• Loosen the edges with a spatula, turn and lightly brown the other side.
• Serve at once with bacon or pork sausage.

Per serving: 272 cal (77% from fat, 20% from protein, 3% from carb); 14 g protein; 23 g tot fat; 2 g carb; 0 g fiber; 326 mg calcium; 1 mg iron; 639 mg sodium; 161 mg cholesterol

 Recipe ingredients:

• 1/2 pound Cheddar, shredded
• 16 tablespoons butter, softened
• 1/2 cup Splenda
• 3 cups soy flour

 Recipe method:

• Combine cheese and butter.
• Stir in remaining ingredients.
• Shape into a roll and chill until ready to bake.
• Preheat oven to 375 F.
• Slice roll very thinly.
• Place on cookie sheets and bake about 10 minutes.

Per serving: 203 cal (74% from fat, 16% from protein, 9% from carb); 9 g protein; 18 g tot fat; 5 g carb; 0 g fiber; 121 mg calcium; 1 mg iron; 184 mg sodium; 41 mg cholesterol

 Recipe ingredients:

• 4 pounds broiler fryer chicken
• 1 tablespoon butter, melted
• 5 ounces gruyere cheese, shredded
• 1 tablespoon Dijon Mustard
• 3/4 cup heavy cream

 Recipe method:

• Remove chicken neck and giblets.
• Reserve for other uses.
• Pull off and discard lumps of fat.
• Rinse chicken inside and out, then pat dry.
• Brush skin with butter.
• Place chicken, breast up, on a rack in a 12 x 15 inch roasting pan.
• Roast, uncovered, in a 375 degrees F oven until a meat thermometer inserted in thickest part of thigh (not touching bone) registers 185 degrees F, or until meat at thighbone is no longer pink (cut to test), about 1 hour.
• Using poultry shears or a knife, cut chicken into quarters.
• Arrange pieces, skin side up and slightly apart, in a shallow ovenproof serving dish (use a 9 x 13 inch rectangular or 12 to 15 inch oval dish).
• Sprinkle with 3/4 cup of the cheese.
• Return to oven and turn off heat.
• Skim and discard fat from pan drippings.
• Stir in mustard and 3/4 cup of the cream.
• Bring to a boil over high heat and boil, stirring, until shiny bubbles form 3 to 4 minutes.
• Remove from heat, add remaining 1/2 cup of cheese and stir until cheese is melted and sauce is smooth (if necessary, thin sauce with a little more cream).
• Keep sauce warm.
• Broil chicken 4 to 5 inches below heat until cheese is bubbly, about 1 minute.
• Pour sauce around chicken.

Per serving: 957 cal (71% from fat, 29% from protein, 1% from carb); 68 g protein; 74 g tot fat; 1 g carb; 0 g fiber; 410 mg calcium; 5 mg iron; 201 mg sodium; 375 mg cholesterol

 Recipe ingredients:

• 5 tablespoons butter, softened
• 1 cup oat flour
• 8 ounces cream cheese, softened
• 2 tablespoons heavy cream
• 1/2 teaspoon vanilla extract
• 1/3 cup Brown Sugar Twin, packed
• 1/2 cup Splenda
• 1 egg
• 1 tablespoon lemon juice

 Recipe method:

• Heat oven to 350 degrees F.
• In a medium bowl blend thoroughly butter, Brown Sugar Twin and flour with a fork until mixture resembles coarse crumbs.
• Put 1 cup of the mixture aside for topping.
• Press remaining mixture into an 8 inch square baking dish. Bake for 15 minutes.
• In another bowl combine sugar and cream cheese, mixing until smooth.
• Thoroughly beat in egg, heavy cream, lemon juice and vanilla extract.
• Spread over the baked crust and sprinkle with remaining brown sugar mixture.
• Bake for 25 minutes.
• Let cool, then chill for at least 1 hour.

Per serving: 91 cal (77% from fat, 6% from protein, 17% from carb); 2 g protein; 9 g tot fat; 5 g carb; 1 g fiber; 15 mg calcium; 0 mg iron; 89 mg sodium; 40 mg cholesterol

 Recipe ingredients:

• 6 pork chops
• 1/4 cup soy flour
• Salt
• Paprika
• Pepper
• Butter to fry in
• 3/4 cup heavy cream
• 8 ounces cream cheese, cubed
• 1/2 tablespoon garlic salt
• 1/2 cup Parmesan cheese

 Recipe method:

• Coat the chops with the seasoned flour and brown in butter.
• Heat milk and add cream cheese, garlic salt and 1/4 cup of the Parmesan cheese, mixing well until blended.
• Place chops in a 12 x 8 inch baking dish.
• Cover with sauce and remaining 1/4 cup Parmesan cheese.
• Bake at 325 degrees F for 50 minutes or until chops are tender.

Per serving: 474 cal (69% from fat, 26% from protein, 5% from carb); 30 g protein; 36 g tot fat; 6 g carb; 0 g fiber; 177 mg calcium; 2 mg iron; 273 mg sodium; 142 mg cholesterol

 Recipe ingredients:

• 1/2 pound boneless chicken breast
• 2 cups chicken stock
• 1 cup fresh mushrooms, quartered
• 4 tablespoons sesame oil
• 2 tablespoons sherry
• 2 tablespoons fresh parsley, chopped

 Recipe method:

• Thinly slice the chicken breast meat.
• Bring the chicken stock to a rolling boil and add the chicken and mushrooms.
• When the soup starts to boil again and all of the ingredients float to the top, remove from heat.
• Add the sesame oil and sherry and taste for seasoning.
• Add salt and pepper if necessary.
• Serve in individual soup bowls and sprinkle the parsley on top.

Per serving: 499 cal (62% from fat, 35% from protein, 4% from carb); 41 g protein; 33 g tot fat; 4 g carb; 1 g fiber; 35 mg calcium; 2 mg iron; 852 mg sodium; 96 mg cholesterol

 Recipe ingredients:

• 4 large poblano peppers
• 1/4 cup chopped onion
• 1/2 pound shrimp, lightly cooked, peeled and chopped
• 1/4 cup cilantro, chopped
• 1/4 pound Monterey Jack Cheese, shredded
• 2 boneless chicken breasts, halved and pounded flat
• 2 teaspoons white pepper
• Salt, to taste
• 12, 6 inch, long strings
• Oil, for frying
• 3 shallots, diced
• 1 cup white wine
• 1/2 cup chicken broth
• 1 pound small shrimp
• 2 cups whipping cream
• 3/4 pound butter

 Recipe method:

• Place poblano peppers under the broiler and char on all sides.
• Put in plastic bag and freeze 10 minutes.
• Remove from freezer, rub off peel, then slit to remove seeds under running water.
• Preheat oven to 400 degrees F.
• In a medium saute pan, saute onion, shrimp and cilantro until the shrimp are almost cooked, about 5 minutes.
• Place mixture into a bowl. Add the cheese and set aside.
• Lay the four prepared chicken breasts flat, skin-side down.
• Season with salt and white pepper.
• Layer each breast with one pepper and 2 to 3 tablespoons shrimp/cheese mixture over pepper.
• Roll each breast tightly to form a cylinder. Tie each cylinder in 3 places, both ends and in the middle.
• In a skillet, heat about 1/4 inch of oil.
• Lightly brown chicken breasts, one at a time, on all sides.
• Remove from heat, transfer to a oven-proof dish and bake for 10 minutes until golden brown.
• Remove from oven.
• Cut strings and slice chicken into 1 inch roulades.
• Drizzle a few tablespoons of creamy shrimp sauce onto a plate and arrange the roulades on top of the sauce.
• Creamy shrimp sauce:
  • In a saucepan over medium-high heat, combine shallots and wine.
  • Cook until reduced by three-fourths.
  • Add stock/broth and shrimp and cook until reduced by half.
  • Add the cream and reduce again by half.
  • Whisk in the butter by tablespoons.
  • Cook until butter melts and sauce is well-blended.
  • Remove from heat.

Per serving: 1214 cal (77% from fat, 20% from protein, 3% from carb); 59 g protein; 101 g tot fat; 9 g carb; 1 g fiber; 388 mg calcium; 6 mg iron; 1262 mg sodium; 575 mg cholesterol

 Recipe ingredients:

• 2 1/2 to 3 pounds fryer chicken, cut up
• 1/2 cup oat flour
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup cooking oil
• 3 tablespoons dry onion soup mix
• 1 cup sour cream
• 1/2 cup heavy cream

 Recipe method:

• Mix flour, salt and pepper.
• Dredge chicken through flour mixture.
• Heat oil in skillet over medium heat.
• Add chicken and brown on all sides.
• Place browned chicken in 13 x 9 x 2 inch pan.
• Combine soup mix, sour cream and milk in small saucepan.
• Cook over low heat until hot. Do not boil.
• Pour over chicken.
• Cover and bake in moderate oven (350 degrees F) for 1 hour or until tender.

Per serving: 295 cal (86% from fat, 3% from protein, 12% from carb); 2 g protein; 31 g tot fat; 10 g carb; 2 g fiber; 78 mg calcium; 0 mg iron; 626 mg sodium; 46 mg cholesterol

 Recipe ingredients:

• 6 hard boiled eggs
• 1/2 cup chicken breast, cooked and chopped fine
• 3 tablespoons mayonnaise
• 1 tablespoon grated onion
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dry mustard
• 1/4 teaspoon hot pepper sauce
• 1 tablespoon parsley, minced, for garnish

 Recipe method:

• Cut eggs lengthwise in half.
• Remove yolks and place in a small bowl.
• Mash yolks with a fork.
• Add chicken, mayonnaise, onion, Dijon mustard, dry mustard, hot sauce and parsley. Blend well.
• Stuff egg whites with yolk mixture.
• Sprinkle tops with paprika to garnish.
• Cover and refrigerate until serving time.

Per serving: 81 cal (72% from fat, 25% from protein, 3% from carb); 5 g protein; 6 g tot fat; 1 g carb; 0 g fiber; 15 mg calcium; 0 mg iron; 111 mg sodium; 113 mg cholesterol

 Recipe ingredients:

• 1/2 pound fresh spinach, stems removed, washed
• 4 tablespoons butter
• 1 large onion, cut into rings
• 6 ounces mushrooms, sliced
• 1/3 cup dry white wine
• 1 tablespoon soy flour
• 1 cup sour cream
• 1 pinch garlic powder
• 4 ounces sharp Cheddar cheese, grated
• 2 boneless, skinless chicken breasts

 Recipe method:

• Steam spinach until wilted.
• Drain and chop.
• Melt 2 tablespoons of butter in large skillet and saute onions until golden.
• Remove onions with slotted spoon, mix with spinach and place in buttered casserole.
• Add 1 tablespoon butter to skillet.
• Brown chicken and remove to warm plate.
• Saute mushrooms in remaining butter and remove to plate with chicken.
• Add wine to pan and then stir in flour.
• Slowly add sour cream and stir until hot and thickened.
• Add chicken, mushrooms and garlic powder.
• Place on spinach and sprinkle with cheese.
• Bake uncovered at 350 degrees F for 20 to 30 minutes.

Per serving: 390 cal (77% from fat, 13% from protein, 10% from carb); 12 g protein; 33 g tot fat; 10 g carb; 3 g fiber; 367 mg calcium; 2 mg iron; 376 mg sodium; 86 mg cholesterol

 Recipe ingredients:

• 3 boneless, skinless whole chicken breasts
• 1/4 cup chopped onion
• 2 tablespoons Dijon mustard
• 1 cup heavy cream
• 1/2 pound fresh mushrooms, sliced
• 1 pound frozen broccoli
• Paprika
• 5 tablespoons butter or margarine
• 1/4 cup flour
• 1 cup chicken broth
• 1/4 cup white wine
• 4 ounces Swiss cheese, grated
• 6 thin slices ham or prosciutto

 Recipe method:

• Place one chicken breast between two pieces of plastic wrap and pound with mallet until about 1/4 inch thick.
• Repeat with remaining chicken breasts. Set aside.
• Heat oven to 400 degrees F.
• In a large skillet over medium heat, melt 2 tablespoons of butter or margarine.
• Cook chicken in butter or margarine until lightly browned on both sides, about 5 minutes.
• Remove the chicken.
• In the same skillet, melt the remaining 3 tablespoons of butter or margarine.
• Add the onions and saute until tender, about 2 minutes.
• Remove from heat.
• Stir in flour and mustard.
• Gradually add chicken broth, half and half (or gravy) and wine (or water).
• Add mushrooms.
• Cook over low heat until mixture thickens and boils, stirring constantly.
• Add 1/2 of the Swiss cheese and stir until melted.
• Arrange broccoli on the bottom of an ungreased 13 x 9 inch baking pan.
• Spoon half (2 cups) of the sauce over the broccoli.
• Alternate ham (prosciutto) and chicken breasts, slightly overlapping, over the sauce and broccoli down the center of the dish.
• Tuck ends of ham slices under the chicken.
• Pour the remaining sauce over the chicken.
• Bake at 400 degrees F for 20 to 30 minutes or until chicken is tender.
• Remove from oven and sprinkle with remaining Swiss cheese and paprika.
• Bake an additional 2 minutes or until cheese is melted.

Per serving: 350 cal (64% from fat, 26% from protein, 9% from carb); 23 g protein; 25 g tot fat; 8 g carb; 1 g fiber; 215 mg calcium; 1 mg iron; 375 mg sodium; 109 mg cholesterol

 Recipe ingredients:

• 1 cup sliced celery
• 1/2 cup chopped onion
• 3 tablespoons butter
• 1 1/2 cups mayonnaise
• 1 1/2 cups heavy cream
• 2 tablespoons lemon juice
• Salt and pepper
• 5 chicken breasts, cooked and chopped
• 2 cans water chestnuts, sliced
• 2 cups Cheddar cheese, shredded

 Recipe method:

• Saute the celery and onion in the butter.
• Pour into a large mixing bowl.
• Add remaining ingredients.
• Mix well.
• Pour into greased 9 x 13 inch casserole.
• Bake at 350 degrees F for 45 minutes.

Per serving: 640 cal (81% from fat, 16% from protein, 3% from carb); 26 g protein; 58 g tot fat; 4 g carb; 1 g fiber; 278 mg calcium; 1 mg iron; 544 mg sodium; 146 mg cholesterol

 Recipe ingredients:

• 2 pounds boneless chicken thighs
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 teaspoons grated orange peel
• 1 tablespoon dried and ground chiles
• 1 tablespoon cocoa
• 1/2 teaspoon sugar
• 1/2 teaspoon cinnamon
• 1 teaspoon ground cumin
• 1/3 cup orange juice
• 1/4 cup cream sherry
• Salt
• Orange slices
• Xanthan gum or other thickener

 Recipe method:

• Rinse chicken, pat dry and cut into 1 1/2 inch chunks.
• In a 3 quart or larger electric slow cooker, combine chicken, onion, garlic, orange peel, chiles, cocoa, sugar, cinnamon and cumin. Mix lightly.
• Pour in orange juice and sherry.
• Cover and cook at low setting until chicken is very tender when pierced, about 6 to 7 hours.
• Skim and discard fat from cooking liquid, if necessary.
• Blend in xanthan gum or other thickener.
• Increase cooker heat setting to high.
• Cover and cook, stirring 2 or 3 times, until sauce is thickened, about 10 more minutes.
• Season to taste with salt.
• Garnish with orange slices.

Per serving: 36 cal (9% from fat, 9% from protein, 82% from carb); 1 g protein; 0 g tot fat; 6 g carb; 1 g fiber; 15 mg calcium; 1 mg iron; 19 mg sodium; 0 mg cholesterol

 Recipe ingredients:

• 1 cup mayonnaise
• 1/4 teaspoon celery salt
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon white pepper
• 1 teaspoon sesame seeds
• 1 teaspoon parsley
• 1 teaspoon mustard
• 1 tablespoon lemon juice
• 2 splenda packets

 Recipe method:

• Mix all ingredients well and let sit in refrigerator for flavors to blend.
• Combine with cole slaw mix just prior to serving.
• Makes enough for 2 (16 ounces) packages of cole slaw mix (about 7 cups each), lightly dressed.

Per serving: 114 cal (97% from fat, 1% from protein, 2% from carb); 0 g protein; 13 g tot fat; 1 g carb; 0 g fiber; 4 mg calcium; 0 mg iron; 89 mg sodium; 9 mg cholesterol

 Recipe ingredients:

• 4 pork chops, 1 inch thick
• 2 garlic cloves
• 1 tablespoon ground coriander
• 1 tablespoon coarsely ground black pepper
• 1 tablespoon brown sugar
• 3 tablespoons soy sauce

 Recipe method:

• Combine all ingredients in a self sealing bag.
• Seal bag and marinate for 30 minutes.
• Prepare medium hot coal bed.
• Remove pork from marinade, discarding marinade and grill chops over direct heat for 12 to 15 minutes, turning once.

Per serving: 239 cal (57% from fat, 40% from protein, 3% from carb); 23 g protein; 15 g tot fat; 2 g carb; 1 g fiber; 36 mg calcium; 2 mg iron; 2 mg sodium; 74 mg cholesterol

 Recipe ingredients:

• Herb sauce:
  • 1/4 cup olive oil
  • 8 ounces fresh mushrooms, chopped
  • 1 large onion, finely chopped
  • 1 garlic clove, minced
  • 1, 28 ounces, can crushed tomatoes
  • 1, 6 ounces, can tomato paste
  • 1 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 splenda packets
  • 1 cup water
  • 1 bay leaf
  • 2 tablespoons fresh basil or 2 teaspoons dried, chopped
• Meat loaf:
  • 2 pounds ground beef or combination of ground beef, pork and veal
  • 1 cup pork rinds, crushed
  • 2 eggs, beaten

 Recipe method:

• In a skillet, heat oil on high.
• Saute the mushrooms, onion and garlic.
• Add tomatoes, tomato paste, salt, pepper and Splenda.
• Remove 1 1/2 cups.
• Add water, hay leaf and basil to skillet.
• Simmer, uncovered, for 45 minutes, stirring occasionally.
• Meanwhile, combine all meat loaf ingredients with 1 1/2 cups reserved sauce.
• Press into a 9 x 5 x 3 inch loaf pan lined with wax paper.
• Unmold onto a roasting pan.
• Bake at 350 F for 45 minutes.
• Remove from oven. Drain.
• Spread 1/2 cup of herb sauce over top of meat loaf.
• Return to oven for 15 minutes.
• Discard bay leaf.
• Serve remaining sauce over individual servings.

Per serving: 106 cal (69% from fat, 17% from protein, 14% from carb); 5 g protein; 8 g tot fat; 4 g carb; 1 g fiber; 15 mg calcium; 1 mg iron; 23 mg sodium; 62 mg cholesterol

 Recipe ingredients:

• 1 tablespoon butter
• 1 small onion, finely chopped
• 1/2 celery, finely chopped
• 2 cups chicken stock
• 1 pound asparagus, chopped
• Salt and pepper to taste
• 1/4 teaspoon mace
• 3/4 cup whipping cream
• 3 hard boiled eggs, chopped

 Recipe method:

• Melt the butter in a saucepan over medium heat.
• Add the onion and celery and cook, stirring often, until soft but not brown.
• Add the stock and bring to a boil.
• Add the asparagus.
• Simmer for 5 minutes.
• Add salt, pepper and mace.
• Remove from heat.
• Slowly stir in the cream.
• Reheat gently.
• Serve in bowls garnished with hard cooked egg.

Per serving: 144 cal (62% from fat, 21% from protein, 18% from carb); 8 g protein; 10 g tot fat; 7 g carb; 2 g fiber; 52 mg calcium; 1 mg iron; 327 mg sodium; 145 mg cholesterol

 Recipe ingredients:

• 1 1/3 cups cottage cheese
• 1 cup heavy cream
• 1 cup mushrooms, sliced
• 3 teaspoons instant chicken bouillon
• 3 cups water
• 2 tablespoons dried chives
• 1 teaspoon paprika
• 1/8 teaspoon pepper
• 1/8 teaspoon ground nutmeg
• 8 ounces cooked chicken, cubed

 Recipe method:

• In a blender, combine cottage cheese and milk.
• Blend until smooth, then pour into a saucepan.
• Add mushrooms, broth mix, water, chives, paprika, pepper and nutmeg.
• Heat, stirring, over low heat until boiling.
• Add chicken, heat through.

Per serving: 239 cal (67% from fat, 28% from protein, 5% from carb); 17 g protein; 18 g tot fat; 3 g carb; 0 g fiber; 46 mg calcium; 1 mg iron; 24 mg sodium; 81 mg cholesterol

 Recipe ingredients:

• 1 pound crabmeat
• 1 teaspoon celery salt
• 1 chicken bouillon
• 1 cup boiling water
• Dash of pepper
• 1/4 cup onion, chopped
• 1/2 quart water
• 1/2 quart heavy cream
• 1 cup butter
• Thickener of choice
• Chopped parsley

 Recipe method:

• Dissolve bouillon cube in water.
• Cook onion in butter until tender.
• Blend in seasonings.
• Add water, cream and bouillon gradually.
• Add thickener of choice and cook until thick, stirring constantly.
• Add crabmeat. Heat.
• Garnish with parsley.

Per serving: 486 cal (85% from fat, 13% from protein, 2% from carb); 16 g protein; 47 g tot fat; 2 g carb; 0 g fiber; 85 mg calcium; 1 mg iron; 1334 mg sodium; 178 mg cholesterol

 Recipe ingredients:

• 5 tablespoons butter
• 1 medium red pepper, diced
• 1 medium cabbage, shredded
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon caraway seeds
• 3/4 cup cream

 Recipe method:

• Melt butter in a wok or deep skillet.
• Saute red pepper for 2 minutes.
• Add cabbage and cook 4 minutes longer, stirring frequently.
• Add seasoning and cream. Heat for 1 minute.

Per serving: 217 cal (92% from fat, 2% from protein, 6% from carb); 1 g protein; 23 g tot fat; 3 g carb; 1 g fiber; 25 mg calcium; 0 mg iron; 745 mg sodium; 70 mg cholesterol

 Recipe ingredients:

• 3 pounds boneless, skinless chicken breasts
• 1/4 teaspoon thyme
• 1 onion, chopped
• 1 cup water
• 1 pound green beans, cut into 1 inch pieces
• 1/4 cup butter
• 6 ounces mushrooms, sliced
• 2 tablespoons flour
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/8 teaspoon nutmeg
• 1/8 teaspoon pepper
• 1 cup heavy cream
• 1 tablespoon vermouth
• 1/4 cup Parmesan, shredded

 Recipe method:

• In a large skillet, arrange chicken breasts.
• Sprinkle with thyme and onion.
• Add water.
• Bring to a boil.
• Cover and simmer for 10 minutes or until tender.
• Remove chicken.
• Cut into bite size pieces.
• Preheat broiler.
• Spray a 2 1/2 quart baking pan with non stick vegetable spray.
• Cook beans in boiling salted water for 8 minutes.
• Drain, reserving 1/2 cup.
• Spread beans in prepared baking pan.
• In a large skillet, melt butter.
• Add mushrooms and saute until lightly browned.
• Stir in flour, mustard, salt, nutmeg and white pepper.
• Cook, stirring constantly, until bubbly.
• Remove from heat.
• Gradually stir in half-and-half and reserved bean liquid.
• Cook, stirring constantly, until thickened.
• Fold in chicken and vermouth.
• Spoon over beans.
• Sprinkle with cheese.
• Broil, 6 inches from heat source, for 5 minutes or until sauce is lightly browned.
• Serve immediately.

Per serving: 870 cal (39% from fat, 53% from protein, 8% from carb); 113 g protein; 37 g tot fat; 17 g carb; 5 g fiber; 215 mg calcium; 6 mg iron; 817 mg sodium; 366 mg cholesterol

 Recipe ingredients:

• 1/4 cup butter
• 1 medium onion, chopped
• 2 pound ground beef
• 2 eggs
• 2 teaspoons salt
• 1/2 teaspoon pepper
• 1/4 teaspoon tarragon
• 1/4 teaspoon marjoram
• 5 1/2 tablespoons tomato paste
• 3/4 cup beef stock
• 4 teaspoons Worcestershire sauce
• 2 teaspoons vinegar
• 1/2 pound mushrooms, sliced
• 1 cup sour cream

 Recipe method:

• Saute onion in half the butter in large fry pan until golden brown.
• Put the onion in the crockpot.
• Mix together the beef, eggs, salt and pepper.
• Form into small balls.
• Brown meatballs in same fry pan.
• Sprinkle on the tarragon and marjoram.
• Mix together tomato paste, beef stock, Worcestershire sauce and vinegar in the frypan.
• Scrape the bottom of the pan and cook for two minutes.
• Pour over meatballs.
• Cover and cook on low for about 1 1/2 hours.
• Melt remaining butter in and saute mushrooms for minutes.
• Add the mushrooms and the sour cream to the meatballs and heat through.

Per serving: 608 cal (63% from fat, 32% from protein, 6% from carb); 48 g protein; 42 g tot fat; 9 g carb; 1 g fiber; 85 mg calcium; 6 mg iron; 1255 mg sodium; 250 mg cholesterol

 Recipe ingredients:

• 12 lamb chops, well trimmed
• Salt and pepper
• 2 cups grated cauliflower
• 1 egg
• 1 tablespoon fresh basil, thinly sliced
• 4 cups vegetable oil
• Thyme sauce:
  • 6 sprigs fresh thyme
  • 1 cup white wine
  • 1 tablespoon chopped garlic
  • 1 tablespoon chopped shallot
  • 1 bay leaf
  • Juice of 1 lemon
  • 1/2 cup heavy cream
  • 1/2 pound cold butter, cut into small pieces
  • Salt and pepper
• Garnish:
  • 4 sprigs fresh thyme

 Recipe method:

• Season the lamb chops with the salt and pepper and set them aside.
• In a medium bowl place the cauliflower, egg and basil.
• Add a dash of the salt and pepper.
• Mix the ingredients together well.
• Squeeze the mixture together with your hands to remove any excess water.
• Firmly pack the cauliflower mixture around the lamb chops so that they are coated.
• In a large saucepan place the vegetable oil and heat it on medium high until it is hot (350 F).
• Deep fry the coated lamb chops for 5 to 7 minutes or until the crust is crisp and golden brown and the lamb is cooked to the desired doneness.
• On each of 4 individual serving plates place the thyme sauce.
• Place 3 lamb chops on top.
• Garnish the dish with a sprig of thyme.
• Thyme sauce:
  • In a small saucepan place the thyme, white wine, garlic, shallots, bay leaf and lemon juice.
  • Heat the ingredients on medium low and let them cook for 12 to 15 minutes or until the liquid is reduced to 1/3.
  • Add the heavy cream and simmer it for 12 to 15 minutes or until the liquid is reduced to 1/2.
  • While whisking constantly, add the pieces of butter one at a time.
  • Season the sauce with the salt and the pepper.
  • Strain the sauce.

Per serving: 2518 cal (98% from fat, 1% from protein, 1% from carb); 8 g protein; 275 g tot fat; 7 g carb; 3 g fiber; 81 mg calcium; 2 mg iron; 539 mg sodium; 212 mg cholesterol

 Recipe ingredients:

• 2 pounds round steaks, cut in 1/2 inch cubes
• 1 cup onion, chopped
• 1 clove garlic, minced
• 2 tablespoons flour
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 1/2 teaspoons paprika
• 1/4 teaspoon dried thyme, crushed
• 1, 14 1/2 ounces, can tomatoes
• 1 cup sour cream

 Recipe method:

• Put steak cubes, onion and garlic in crockpot.
• Stir in flour and mix to coat steak cubes.
• Add all remaining ingredients except sour cream.
• Stir well.
• Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours, stirring occasionally.
• Add sour cream 30 minutes before serving and stir in thoroughly.

Per serving: 304 cal (42% from fat, 49% from protein, 9% from carb); 36 g protein; 14 g tot fat; 7 g carb; 1 g fiber; 59 mg calcium; 4 mg iron; 493 mg sodium; 103 mg cholesterol

 Recipe ingredients:

• 2 1/2 pounds round steak
• 1 beef bouillon, crumbled
• 3/4 cup water
• Salt and pepper
• 1 teaspoon dill weed
• 1 medium onion, sliced
• 1 cup sour cream

 Recipe method:

• Cut steak into serving size pieces.
• Sprinkle with salt and pepper.
• Place in a crockpot.
• Add dill, onion, bouillon cube and 1/2 cup water.
• Cover and cook on low for 6 to 8 hours.
• Remove meat.
• Thicken juices with about 1 teaspoon xanthan gum.

Per serving: 515 cal (44% from fat, 54% from protein, 3% from carb); 67 g protein; 24 g tot fat; 3 g carb; 0 g fiber; 60 mg calcium; 6 mg iron; 107 mg sodium; 187 mg cholesterol

 Recipe ingredients:

• 1 cucumber
• Salt
• Chili pepper
• 1 tablespoon fresh lime juice
• 1 teaspoon minced onion
• 1 red bell pepper
• Lettuce
• 1 ripe avocado, sliced
• Fresh parsley

 Recipe method:

• Peel and slice the cucumber paper thin.
• Season with salt, chili pepper and lime juice.
• Sprinkle with onion and red pepper slices.
• Arrange lettuce on 6 serving plates.
• Pile cucumber mixture in center of each plate.
• Add avocado slices and parsley.

Per serving: 61 cal (68% from fat, 7% from protein, 26% from carb); 1 g protein; 5 g tot fat; 4 g carb; 2 g fiber; 12 mg calcium; 1 mg iron; 5 mg sodium; 0 mg cholesterol

 Recipe ingredients:

• 1 large cucumber
• 3 eggs
• 3 tablespoons heavy cream or half-and-half
• 1/2 teaspoon salt
• 1/2 teaspoon white pepper
• 1/2 teaspoon paprika
• 2 tablespoons butter
• 1/4 cup cooked ham, chopped
• 1 tablespoon chopped fresh parsley

 Recipe method:

• Remove the rounded ends from the cucumber and cut into 1/2 inch thick slices.
• Scoop out some of the cucumber seed area with a rounded teaspoon, leaving the shells and the others side intact.
• Make a little hole in each slice.
• Chop scooped part and save.
• Drain the slices well on paper towels while you lightly beat the eggs together with the chopped cucumber scoopings.
• Stir in half-and-half, salt, pepper and paprika.
• Melt butter in a saucepan and cook the egg mixture gently until set.
• Stir in the ham and parsley.
• With a teaspoon, spoon the egg mixture into the holes in the cucumber slices.
• Arrange on a serving plate.

Per serving: 161 cal (72% from fat, 20% from protein, 8% from carb); 8 g protein; 13 g tot fat; 3 g carb; 1 g fiber; 41 mg calcium; 1 mg iron; 506 mg sodium; 212 mg cholesterol

 Recipe ingredients:

• 3 cucumbers
• 1 can tuna
• 2 hard boiled eggs, diced
• 1/2 cup Cheddar cheese, shredded
• 1/2 cup celery, diced
• 1/4 cup mayonnaise
• 2 tablespoons dill relish
• 1 tablespoon chopped onion
• 1 teaspoon lemon juice
• 1/2 teaspoon salt

 Recipe method:

• Cut cukes in half lengthwise, remove seeds and discard.
• Cut a thin slice from bottom of cucumber if necessary so each one sits flat.
• In a bowl combine the remaining ingredients.
• Spoon into cucumbers.
• Serve immediately.

Per serving: 198 cal (63% from fat, 26% from protein, 11% from carb); 13 g protein; 14 g tot fat; 5 g carb; 1 g fiber; 120 mg calcium; 1 mg iron; 265 mg sodium; 111 mg cholesterol