JK Diet Friendly Recipes
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Potato Farls
Two tablesp. of Fleishmann's 'lower fat' marg
Two cups of mashed potatoes
pinch of salt
One cup of unbleached flour
(for variation add: garlic, finely chopped onion, cheese or fresh dill.)
Directions:
Melt marg and mix into the potatoes with salt. Mix the flour in, quickly but thoroughly
and knead lightly. Divide dough in two and roll out each half onto a floured work surface,
about the size of a dinner plate. Cut into quarters. Fry each piece in olive oil and cook
each side for three minutes each.
Scones
ingredients:
1 round cup of unbleached organic white flour
1/2 cup of milk - any kind
2 tablespoons of COLD margarine
1 tablespoon of Baking Powder
pinch of salt
Directions:
Place flour, salt and baking powder into a bowl. Cut cold marg into pieces, then with your
fingers, 'rub' the cold marg into the flour mixture. You'll end up with a coarse looking
meal. Add the milk, and very quickly and with not too many stirrings, mix with a fork. The
dough should form a ball.
You can roll your dough out on a floured board and cut into triangles or make little
balls. Place on a greased baking sheet. Bake at 400 degrees for about 15-20 minutes.
This is the basic recipe. You can add pumpkin, herbs or cheese to it. You can use it as
pie crust for pizza which is delicious. The secret is not to over handle the dough.
Pumpkin Rolls
Ingredients:
3 Tbsp. active dry yeast
3/4 cups of lukewarm water
1 1/2 cups of unseasoned canned pumpkin puree
1 1/2 cups of milk
1/2 cup of fructose
3 Tbsp. of Olive Oil
8 cups of unbleached organic flour
2 teaspoons of salt (optional)
(I didn't use salt and they tasted fine)
Directions:
1. In a large bowl, stir together the yeast and water. Let stand until bubbly, about 5
minutes.
2. In a large saucepan, combine pumpkin, milk, sugar and oil. Warm over a medium heat
until lukewarm - 3 to 4 minutes. Add to yeast mixture. Gradually add the flour and salt,
stirring to make a soft dough.
3. Turn dough out on to a floured board and knead, adding additional flour if needed,
until dough is smooth and elastic - 7 to 8 minutes. Place dough in an oiled bowl, turning
to coat; cover with plastic wrap and let rise until doubled in bulk, about 1 hour.
4. Lightly oil two baking sheets with a non-stick cooking spray. Punch dough down and turn
onto a work surface. Divide into 36 equal pieces.
5. Roll each piece into a round ball. Set rolls on prepared baking sheets; cover loosely
with plastic wrap. Let rise until doubled in bulk - about one hour.
6. Preheat oven to 375 degrees.
7. Brush tops of rolls with milk and sprinkle with salt. Bake for 20-25 minutes, switching
the position of the baking sheets halfway through, or until golden brown. Transfer to wire
racks and let cool.
Waffles
4 egg whites
1 3/4 cup flour
1 1/4 cups skim or other milk
1 teaspoon vanilla
Beat egg whites until stiff peaks form. In another bowl, combine the
flour, milk and vanilla until smooth; then fold the mixture through the
beaten egg whites, taking care not to break down the air bubbles. Spoon
the batter into a hot nonstick waffle iron and bake. If the waffles
stick to Teflon iron, use a light coating of vegetable spray and/or add
a little oil to the batter.
Blend fresh strawberries in l cup cottage cheese with 4 teaspoon
undiluted frozen apple juice in a blender until fluffy. If it needs
more liquid, add milk.
Four egg whites made very fluffy but these were large eggs and I believe
you can get by with three large egg whites. Don't worry about the
whites breaking down; they're bound to break down somewhat, but you'll
still have fluffy waffles.
Spray generously the waffle iron with cooking spray (soybean oil free!).
I believe this same recipe makes pancakes, just don't beat the egg
whites.
Egg Substitute - Thanks,
Angie!
> Homemade egg substitute recipe
>
> Homemade egg substitutes are less expensive and just as satisfactory.
> They also have few calories.
> Here's a low cholesterol egg substitute recipe:
>
> 1 tablespoon of nonfat dry milk powder
> 2 egg whites from large eggs
> 4 drops of yellow food color
>
> Sprinkle powdered milk over egg whites, then beat them with fork until
> smooth. Add food color, and
> beat until blended. This makes one-fourth cup, which is equal to 1
> large egg. If you use this
> homemade substitute for scrambled eggs, cook it in vegetable oil or
> margarine so the eggs won't be
> too dry.
Hot Potato Soup
ingredients:
2 tablesp. of extra virgin olive oil
5 cloves of minced fresh garlic
1 large finely chopped onion
1 fresh green chili (serrano pepper)
1 tablesp. of flour
2 quarts of broth - hot
(I use 2 cartons of IMAGINE's Non-Chicken Broth)
3 medium potatoes - cubed
some salt - use as much as you like. I use 1/4 teaspoon
1 teaspoon of black pepper
two medium carrots, peeled and sliced thinly
1 medium zucchini
2 cups of Monterey Jack cheese cubed.
Directions:
Heat oil in 3 quart saucepan and add garlic & green chili; sauté for three minutes.
Stir in flour and cook for two more minutes. Continue stirring as you pour in the hot
broth. Add potato, salt and pepper. Cover pan and simmer over a low heat for twenty
minutes. Add carrots and zucchini and cook for 15 minutes longer or until potatoes are
tender. Just before serving add the cubed cheese.
SPINACH SOUP
WITH LEMON AND COUSCOUS:
2 tablespoons Olive Oil
4 Garlic cloves, minced
2 shallots, finely diced
10 cups veg. stock
½ cup couscous
2 1-ounce packages of fresh spinach (washed, stems discarded and leaves torn
up)
1 cup chopped fresh parsley
6 scallions, very thinly sliced
1 tablespoon chopped fresh dill or 1 teaspoon dried
1 teaspoon salt
Generous amounts of fresh ground pepper
Juice of one lemon (or the Jif lemon)
1 tablespoon Fleishmann's "Lower Fat" marg.
1 Heat the oil in a large stockpot over medium heat. Add the garlic and
shallots, cook for 2 minutes, stirring often. Pour in the stock and bring to
a boil.
2. Stir in the couscous and cook at medium heat for 10
minutes, stirring often. Add the spinach, parsley and half the scallions,
the dill, salt and pepper. Cook the soup 10 more minutes, stirring
frequently (the soup can be prepared to this point up to 2 days in advance)
3. Just before serving stir in the lemon juice, marg and remaining
scallions.
Here's My Vegetable Stock Recipe (Thank you, Bríd!)
VEGETABLE STOCK:
1 tablespoon Olive Oil
6 Garlic Cloves (roughly chopped)
3 Onions (roughly chopped)
6 Mushrooms (roughly chopped)
3 Celery ribs (roughly chopped)
3 Unpeeled carrots (roughly chopped)
1 Potato (scrubbed and diced)
2 cups roughly chopped Parsley (stems included)
2 Bay leaves
10 cups water
Freshly ground pepper
1. Heat the oil in a large stockpot over medium heat. Add the garlic,
onions, and mushrooms and sauté 10 minutes, stirring often.
2. Add all the remaining ingredients and bring the stock to a boil. Reduce
the heat to a simmer and cook 1 hour, stirring occasionally. Strain the
stock through a large strainer or colander set over a large bowl, with the
back of a spoon, press as much liquid as possible from the vegetables.
Discard the vegetables. Let the stock cool to room temp., than store in the
refrigerator for up to one week, or freezer for up to 3 months.
Potage Bonne
Femme
Ingredients:
1/4 cup of Fleishmann's Lower Fat Marg
1lb of potatoes - sliced
3 and 3/4 cups of IMAGINE's Non-Chicken Broth
2 carrots - chopped
2 large leeks - trimmed and chopped
3/4 cup of sour cream
Salt and pepper - as you like!
1 tablesp. of finely chopped fresh parsley or chervil
Directions:
1. Melt marg in a saucepan and add prepared vegetables.
2. Cover and cook gently for 15 minutes
3. Add stock and bring to the boil then recover and simmer for 20 minutes.
4. Puree in a blender or food processor, then return soup to pan.
5. Add salt, pepper and sour cream
6. Garnish with parsley or chervil
Potato
& Leek Soup
3 tablespoons of butter
3 large leeks, chopped (white and pale green parts only)
2 large russet potatoes, peeled and cubed
4 1/2 cups of vegetable broth
salt and pepper to taste
Melt the butter in a heavy saucepan over medium heat, add in the leeks and
coat thoroughly with the butter. Cover the pan for approx. 10 minutes until
the leeks are tender. Add in the potatoes and sauté for another 10 minutes,
cover them too (don't let the potatoes brown as the soup will be brown
instead of green.) Add in 4 and a half cups of vegetable broth and simmer for 30
minutes. Puree and serve with either parsley garnish or swirl of whipped cream. I made
pumpkin rolls to go with it which made a very filling meal.
Farmer's
Casserole:
1 package of Frozen Hashbrown Potatoes
1 cup of spicy Jack cheese
1 cup of your choice of Ham, I like Honey Ham
5 green onions finely chopped
1 cup of egg substitute
1 12oz can of skim evaporated milk
salt and pepper to taste
Instructions:
Preheat oven to 350ºF.
Grease two 2 quart sqare baking dishes.
Arrange potatoes evenly in dish bottom.
Sprinkle with ham, cheese and green onion.
In a medium bowl, combine eggs, milk, pepper, salt and pour over potato mixture.
Bake uncovered for 45 minutes or until center appears to be set.
Cool Zucchini Salad!
*Prep time 40 minutes and Serve immediately!
3 large Zucchini (about 1 and 1/2 pounds) - grated
1 medium Vidalia or Walla Walla - thinly sliced
1 and 1/2 teaspoon of coarse salt
1 medium red pepper - sliced and diced
1/4 cup of apple cider vinegar - I use unpasturized v.
3 tablespoons of apple juice concentrate
2 tablespoons of freshly chopped basil
salt & pepper to taste.
1. place grated zucchini and onion in a colander and set over a bowl for about 30 minutes.
Add salt to coat and toss. Let drain at room temperature for 30 minutes. Rinse vegetables
and squeeze out excess water.
2. Transfer veggies to a medium bowl. Add red pepper, vinegar, apple juice and basil. Toss
Well! Season with salt and pepper
Jicama Orange
Salad
Ingredients:
1 small Jicama, peeled and halved (about
one pound)
2 naval oranges
6 scallions - thinly sliced
2 Tablesp. chopped fresh cilantro
1 Tbsp. fresh lime juice
¾ tsp. salt.
1. Quarter each jicama half and thinly slice. With a paring knife,
peel oranges, removing all white pith. Halve oranges lengthwise and thinly slice
crosswise.
2. In a large bowl, toss jicama, oranges, scallions, cilantro, lime juice
and salt. Cover and chill for at least 15 minutes. Toss again and serve.
Feta
Cheese & Red Pepper Salad
8 oz. of Natural Feta Cheese
7.5ozs of Mezzetta's Roasted Bell Peppers
2 Tbsp. of Lemon Juice
5 Green Onions Chopped
¼ cup of extra virgin olive oil
Crumble feta with a fork and mix all other ingredients together and serve
chilled with pita bread and fresh cilantro for garnish. Serve on French bread or
pita bread.
Cocoa Mousse Pie
Ingredients:
6 ounces of cream cheese, softened
2/3 cup of fructose
2/3 cup of cocoa powder
1/2 cup of milk
2 teaspoons of vanilla
1 carton (8 ounces) frozen whipped topping, thawed
1 graham cracker crust (9 in.)
In a mixing bowl, beat cream cheese, fructose, and cocoa. Beat in
milk and vanilla until smooth. Fold in whipped topping. Spoon into crust.
Cover and freeze for 20 minutes. 8 servings.
Sugarless
Apple Pie
Ingredients:
PASTRY
2 1/2 cups all-purpose flour
1/8 teaspoon salt
1/4 cup butter or stick margarine (not
reduced-calorie)
1/4 cup canola oil
5-7 tablespoons skim milk
FILLING
2/3 cup frozen apple juice concentrate,
thawed
2 tablespoons cornstarch
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
5 cups peeled and sliced tart apples
1 tablespoon butter-flavored sprinkles
TO MAKE THE PASTRY: Preheat the oven to 400 degrees. In a medium bowl, stir together the
flour and salt.
Using a pastry blender, cut in the butter or
margarine. In a cup, stir together the oil and 5 tablespoons of
the milk. Drizzle the oil mixture over the flour. Using a fork,
toss and stir lightly until the flour is moistened. If necessary, add
enough of the remaining 2 tablespoons milk to moisten.
Then, using your hands, gently shape the mixture into a ball.
Divide into 2 balls.
Place 1 ball of dough between two 12-inch square pieces of
wax paper. Gently roll into a 12-inch circle. Remove the top
piece of wax paper. Then invert the dough onto a 9-inch pie
plate. Remove the remaining piece of wax paper and gently fit
the dough into the pan. Place the remaining ball of dough
between two 12-inch square pieces of wax paper. Gently roll
into a 12-inch circle. Set aside.
TO MAKE THE FILLING:
In a medium saucepan, whisk together the apple juice concentrate,
cornstarch, cinnamon, nutmeg and cloves. Cook over medium heat,
whisking constantly, until the mixture begins to thicken and just comes to
a boil. Remove from the heat and set aside. Invert the
remaining dough circle over the apple filling. Fold the edges of
the pastry under and flute. Use a sharp knife to cut 2 to 3 slits
in the top crust. Bake for 40 minutes, or until the apples are
tender and the crust is golden. Cool on a wire rack.
Makes 8 servings.
Creamy
Garlic Angel Hair Pasta
Ingredients:
1/2 cup of Fleishmann's lower fat margarine - softened (tub marg has no soybean)
8 oz package of cream cheese - softened
1/4 cup of fresh parsley - chopped
1 tsp. of dried basil
1/4 tsp of salt
1/2 tsp. of pepper
8 oz package of angel hair pasta
1 clove of garlic - peeled and crushed
1/2 cup of marg
1/2 cup of Parmesan cheese - freshly grated
2/3 cups of boiling water
Directions:
In a small bowl, beat 1/2 cup of marg and cream cheese together until well blended. Stir
in parsley, basil, salt and pepper. Set aside.
Cook pasta in plenty of boiling water until al dente. Drain and return to cooking pot.
Cook garlic slowly in second cup of marg for about 2 minutes, while pasta is cooking. Add
to the cooked pasta and toss together with 2 forks over low heat until very hot. Remove
from heat and add 1/2 cup Parmesan cheese, then toss again. Turn mixture out onto a
serving plate and keep hot.
Add boiling water to cream cheese mixture and blend well. Pour over pasta and sprinkle
with additional Parmesan cheese.
Cream
Cheese Pasta Bake
1/2 lb. of penne pasta
3 Tablesp. Fleishmann's Lower Fat marg.
1 small onion - finely chopped
1/2 lb. of mushrooms - thickly sliced
2 cups of broccoli florets
8 oz package of cream cheese
1 tbsp. of sour cream
8 oz container of cottage cheese
1 cup of shredded mozzarella - divided
salt and pepper to taste
Directions:
1. Cook pasta in plenty of water until al dente. Do not overcook. Drain and toss with marg
to keep from sticking.
2. Preheat over to 350 degrees
3. In a skillet add onion, remaining marg, and mushrooms and sauté until golden brown.
Remove from heat and add broccoli - gently toss.
4. In a large bowl beat cream cheese with sour cream; stir in cottage cheese. Add pasta,
vegetables, half of the mozzarella, salt and pepper. Gently toss to mix.
5. Spoon into a three quart casserole. Sprinkle remaining mozzarella over top.
6. Bake for 30 minutes or until hot and bubbling.
Pizza Dough
1 and 1/3 cup warm water
1 package of active dry yeast (one tablespoon)
3 cups of all purpose unbleached flour
1 tsp. of salt
1 tsp. of extra virgin olive oil
Directions:
In a large bowl, combine water and yeast, whisk until yeast has dissolved. In another
bowl, combine flour and salt; gradually add to yeast mixture, stirring with a wooden
spoon, until a soft dough forms. Turn dough out onto a lightly floured surface. With
lightly floured hands, knead until dough is smooth and elastic, about 10 minutes.
Let dough rise:
Lightly oil a large bowl. Add dough, turning several times to coat dough. Cover dough with
plastic wrap and let rise in a warm, draft-free place for about 1 hour and a half, or
until doubled in bulk. Punch dough down. Ready!
Spicy Fettuccine
3 cloves of Garlic
4 tbsp of minced parsely
3 tbsp of fresh minced basil
1 tsp of crushed red pepper flakes
½ cup Extra virgin olive oil
6 tbsp of grated parmesan cheese
6 tbsp of grated romano cheese
16 oz of Fettuccine
Cook Fettuccine with a dash of salt and one tablespoon of olive oil until al dente.
Using a small skillet, sauté garlic until golden in one tablespoon of the olive oil; add
basil and parsely for 30 seconds more.
Toss cooke Fettuccine with skillet mixture, remaining olive oil, red pepper and cheese.
Add salt and pepper to taste. Serve immediately!
Mostaccioli
Pasta with Spinach and Feta
8 ozs of Mostaccioli pasta or penne pasta, cooked and drained]
2 Tbsp of olive oil
3 cups of chopped red pepper
10 ozs of frozen chopped spinach, thawed and well drained
½ cup of chopped green onion
8 ozs of Feta Cheese
Cook pasta according to the directions, drain.
Mix in oil, red pepper, spinach and onions; cook and stir 2 minutes or until thoroughly
heated.
Add cheese; cook 1 minute.
Makes 8 servings
Potato Onion and
Fennel Calzones
Ingredients:
1 and 1/2 pounds of pizza dough
3 small potatoes (about 1lb) - peeled and thinly sliced
2 large onions - thinly sliced
1 tablesp. of extra virgin olive oil
1 tsp. of fennel seeds
1 and 1/2 tsp. of coarse salt and freshly ground black pepper
Directions:
1. Cut dough into 4 equal pieces. Squeeze out air bubbles. Shape each piece into a ball
and place balls several inches apart on a lightly floured surface. Cover with plastic wrap
and let rise again until doubled in bulk - about 1 hour.
2. In a bowl, toss potatoes, onions, oil, fennel seeds, salt and pepper.
3. Preheat oven to 425 degrees. Lightly oil 2 large baking sheets or coat them with a
non-stick spray.
4. On a lightly floured surface, roll or stretch one piece of dough into a 9 inch circle.
Transfer to one side of baking sheet. Spread one-quarter of the potato mixture over half
of the dough, leaving a 1inch border. Fold other half of dough over the filling. Press
edges together and crimp decoratively. With a small knife, cut several slits on top.
Repeat with remaining dough and filling, placing 2 Calzones on each baking sheet.
5. Bake Calzones for 30 to 40 minutes, or until golden brown and crisp, switching position
of baking sheets halfway through baking. Slide Calzones onto a wire rack and let cool for
5 minutes.
Meatloaf
Make with your choice of ground beef - I use lean
meat. I use homemade bread crumbs and egg substitute. I add sautéd red and
green peppers, onion, garlic and worchestershire sauce. I mix all together and bake
at 350ºF for 45 mins.
Butternut
Squash Casserole - EASY!
Peel and cut squash into 2" cubes
Add some water into a microwave safe dish
Cover and microwave squash for 10 minutes
Mash squash and add:
1 cup of grated cheese
1 cup of green onion
Half cup of bread crumbs
Cover and bake for 30 minutes at 350 F.
Taco
Casserole - Texas Style!
1 bag of tortilla chips
2lbs of beef or ground turkey - Cooked!
1 envelope of taco seasoning or:
chili powder, cumin, coriander and cayenne pepper
about 1/8 of a teaspoon each.
1 med onion - chopped
½ cup of green pepper - chopped
½ cup of black olives
¼ cup of milk
16 oz of sour cream
8 oz of cottage cheese
16 oz of picante sauce or salsa
10 oz of taco sauce or:
mixture of hot sauce, salsa, and more spices!
1 package of shredded cheddar cheese or
Monterrey Jack Cheese
- Spray bottom of glass baking dish with PAM or Olive Oil spray
- Crush about half of tortilla chips at bottom of dish.
- Mix together meat, taco seasoning, onion, green pepper and olives.
- Spread over chips
- Mix together cottage cheese, sour cream, milk and spread over meat layer
- Spread taco sauce over cottage cheese layer
- Crush the remaining chips and layer over sauce.
- Top with cheese.
- Put wax paper on top and microwave for 10 minutes.
- Rotate at 5 mins.
1 1/2 qt. cherries I picked from my yard, thickened with 2 tbsp. pure arrowroot and 4
tbsp. rice flour, 1 tsp. olive oil, 3 or 4 tbsp. fructose, and 1/8 tsp. salt. The
crust was: 2 cups rice flour, 4 tbsp. olive oil, 1 tsp. fructose, and 1 tsp. salt.
It's soft and crumby and didn't need to be rolled, we just pressed most of it into the pie
dish and sprinkled the rest on top after the cherries. I think it took a half hour
or so at 400°
