Recipes from Quick and Heathly Vol II

Recipe from Quick and Healthy Vol II by Brenda J Ponichtera
(I copied these from the cookbook, while I was Nannying in Ann Arbor).

Cheese Sauce

1 cup cold skim milk, divided
2 TB unbleached flour
¼ tsp salt (opt)
1/8 tsp pepper
2 oz. reduced fat sharp cheese, cut in small pieces

Combine ½ milk with flour in covered container and shake well to prevent lumps. Pour into a 4 cup glass measuing cup alone with the rest of the milk and seasonings. Cook in microwave on high for 3 to 4 mins, stirring with a wire wisk every 30 seconds until thickened. Add chesse and stir until melted.
2 Tbsp = 40 cal 1 gram of fat

Spanish Bean dip
I can (16 oz) Refried beans
½ cup light cream cheese
¼ cup salsa, thick and chuncky
Mix all ingredients in a microwaveable bowl. Cover and cook on high unitl hot (about 1 min), stir several times while cooking.

Herbed Cream Cheese
8 oz tub light cream cheese , at room temp
2 TB light mayo
1 tsp. lemon juice
1 tsp chopped garlic
½ tsp pnion powder
½ tsp Italian seasoning
Mix all together. Serve on bagel, crackers, toast, cucumbers, zucchini, celery or other crisp foods.

BBQ corn on the cob
Cook unshucked corn for 15 minutes turning corn several times shile cooking. Remove corn and cool enogh to handle.

Oven Fried Parmesean Potatoes
4 Med potatoes (about 5 oz each)
1 TB canola oil
TB Grated Parmeaean
½ tsp garlic powder
½ tsp paprika
1/8 tsp pepper
Salt to taste

Preheat oven to 450 degrees. Scrub potatoes, but don’t peel. Cut in wedges or strips. Place potato slices in platic bag with oil and shake well to coast evenly. In a plastic bag, mix seasonings. Add potatoes and shake to coat. Arrange potatotes on single layer, pon baking sheet wthat had been sprayed with non-stick spray. Bake for 30 -35 mins or until golden brown

Turkey rotinit salad
Can serve on a bed of lettuce. Use left over chicken or turkey

4oz rotinit noodles- corkscrew shape (about 1 ½ cups dry)
¾ cup broccili
¾ sliced carrots
1 ½ cups cooked cubed turkey breast
3 TBSP nonfat Italian or ranch style dressing

Cook past, omitting salt and oil. Drain and cool. Add veggies and turkey. Toss with dressing.