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May. 27th, 2015



Orange Granola Cup

Serves: 1

1 medium-sized orange, halve the slices, or fruit cup of orange segments in juice, drained

2/3 cup low-fat vanilla yogurt

1/4 cup granola

  1. Stir the orange segments and yogurt together in a glass bowl. Sprinkle with granola.



Date Nut Bagels

Serves: 2 complete lunches

Serving suggestions: Serve alone or with “Chinese Chicken Noodle Soup” on page __, or “Chicken Barley Stew” on page __, or “Chicken Broccoli Potato Chowder” on page __.

Costs: Approximately $11.50, with left over ingredients to prepare this recipe many times.

Utensils needed: Small mixing bowl, cutting board and paring knife, measuring cups

1/4 cup low-fat cream cheese, room temperature

1/3 cup dried dates, chopped

1/4 cup chopped peanuts or pecans

2 multi-grain bagels

  1. Measure and set the cream cheese on the countertop to warm up to room temperature.

  1. Place the chopped dates, nuts and cream cheese into a small mixing bowl. Blend well.

  2. Toast the bagels

  1. Spread the sandwich filling over the bottom of the 2 halves of bagels. Sandwich with the top halves. Slice each in half.

Calories: 415 per sandwich, re-calculate, recipe changed; fat content:



Italian Sub with Vinaigrette

Serves: 2 servings

1/4 of a green pepper, sliced into strips

1/4 of a red onion, sliced into ringlets, then sliced in half

4 to 6 large slices of tomato

Leafy green or iceberg lettuce, roll into a cigar shape and then slice into ribbons

12-inch multi-grain baguette, sliced in half

Sliced chciken sub pack with chicken, 6 slices each sub

Fat-free Italian salad vinaigrette

  1. Slice the green pepper, red onion, tomato and lettuce.

  2. Spread each side of the baguettes with the vinaigrette. Layer the meat, and then arrange the tomatoes, green pepper, red onion and lettuce on top. Sandwich each with the top halves of the baguettes.

May. 21st, 2015



Italian Chicken Subs with Peppers and Mushrooms

Serves: 4, 6-inch subs


Cooking utensils needed: large skillet with lid

450 to 600 grams chicken pieces

1 large green pepper, sliced in half, and then into strips

5 or 6 large button mushrooms, sliced

3 tablespoons canola oil

2, 12-inch long multi-grain or whole wheat sub rolls, each sliced in half

28 ounce/796 ml can of thick spaghetti sauce

1 cup shredded part-skim mozzarella

4 tablespoons grated Parmesan cheese

  1. Cook the chicken according to the directions given for ‘poached chicken’ on page __. Shred and discard the skin and bones once cooked.

  1. While the chicken cooks, sauté the pepper in a medium-sized skillet, covered with a lid. Cook for 5 minutes. Add the mushrooms and then cook for another 10 minutes.

  1. Slice each baguette into 2 6-inch pieces. Slice the top halves of each sub roll. Spread each side of the rolls with spaghetti sauce. Arrange a layer of chicken, peppers and mushrooms onto the bottom halves of the subs. Sprinkle a 1/4 cup of the cheese on the top half of each roll, and then a tablespoon each of Parmesan over the mozzarella.

  1. Microwave for 1 to 2 minutes, or until the cheese is melted. Cover the top halves of the subs with the bottom of the subs.

  1. Heat the remaining spaghetti sauce and then place into individual ramekins to serve on the side. Serve immediately.


Fat Content

Mar. 9th, 2015



Chicken Tacos

Tacos in Mexico and in other South American countries are not crispy; that includes others like, tortilla chips and corn chips. They are made with wraps made mostly out of ground corn, though wheat flour wraps are more commonly used for burritos. The husks of corn are also used, and it is tied around meat and other ingredients, then boiled and unwrapped; the filling is eaten and the husks are discarded.

There is less calories in these and other similar recipes when they are steamed or dry-grilled (tortillas are usually dry-grilled in a griddle or girth just until soft and pliable before filling). As well, the amount of cheese per recipe would be about 1/4 cup. For that reason, and because they would normally use less ingredients in these type of recipes, these recipes are normally seen as ‘antojitos,’ snacks to be eaten before a meal or to be used as a light meal. The main meal is usually a stew, fish dish, or a barbecue.

Country of origin: Mexico

Servings: 8 small tacos, 5-10”inch tacos

Serving suggestions: Serve the small tacos with my 'Mexican bean salad' from the appetizer section of this book.

Costs: 2.40 per serving, not including the costs of the spices.

Cooking utensils needed: An over-sized skillet with a lid

1 large green pepper (about 2 cups), medium-dice

3 to 4 tablespoons canola oil

1 small yellow onion, (about 3/4 cup), medium-dice

2 cloves garlic, minced

1/2 teaspoon pickled jalapenos, seeds and veins removed, minced

450 kg/1 pound lean ground chicken or beef

1/4 teaspoon salt

1/4 teaspoon dried oregano leaves

1/4 teaspoon chilli powder

1/4 teaspoon ground cumin

5.5 ounce can of tomato paste

1/3 cup water

8, 6-inch soft flour tortillas, or 5, 10-inch tortillas

5%-fat sour cream

  1. Saute the green pepper in oil, in a large skillet, over a moderate heat for 5 minutes. Add the onion and cook for 3 minutes. Add the garlic and jalapeno. Cook for another 2 or 3 minutes, or until the garlic is lightly browned and the onion becomes translucent.

  1. Remove the skillet from the heat. Add the ground chicken. Sprinkle with salt, chili powder, cumin, and oregano.

  2. As the ground chicken cooks, break it into bits, and mix the ingredients together well. Cook for 7 to 8 minutes, or until all of the meat has lost its pink.

  1. Stir the meat with the tomato paste and water. Simmer, covered, over medium-low heat for 8 to 10 minutes. Stir often.

  1. Spread a heaping tablespoon of sour cream over one half side of a flour tortilla. Arrange the ground chicken in a thick line, towards the center of the tortilla. Roll into a taco, with one end open and the other end tucked inside. Repeat this step with the remaining tacos.


Humor: Good things come to those who whisk.

Feb. 20th, 2015



Tuna Mac Salad

Origin: Canadian

Food writer: budgetcuts101

Serves: 3 complete or main dish meals

Approximate costs:

Utensils needed: stove-top

1-1/4 cups elbow macaroni, (measured dry)

1 stalk celery, diced

1/4 cup green onions, chopped

1 can flaked or chunk light tuna in water, drained, shredded

2 cups baby romaine lettuce mix


1/3 cup light mayonnaise

1 teaspoon freshly squeezed lemon juice

1 teaspoon yellow mustard

Pinch of celery salt

Pinch of onion salt

Pinch of garlic powder

1/2 teaspoon dried parsley flakes

1 tablespoon virgin olive oil

  1. Cook the macaroni as directed on it's package instructions. Once cooked, place the macaroni in a colander and run under cold tap water until it is cold to the touch.

  2. While the pasta is cooking, stir the dressing ingredients together.

  3. Toss the tuna, pasta, celery, green onions, and lettuce with the dressing.

Jan. 1st, 2015



Quick Quesadillas

Origin: Mexico

Food writer: budgetcuts101

Serves: 1 complete meal

Approximate costs: _ per quesadilla

Utensils needed: microwave, conventional oven

2 frozen breaded chicken strips

1, 10-inch multi-grain tortilla

1 heaping tablespoon low-fat sour cream, divided

2/3 cup shredded low-fat cheddar and mozzarella mix, divided

2 tablespoons green pepper, diced

1/4 cup plum or roma tomato (about 1/2 of a tomato), diced

2 tablespoons green onions, thinly sliced

  1. Cook the chicken strips in the oven according to its package directions. Once cooked slice into bite-sized pieces.

  1. While the chicken cooks, spread the sour cream over one half side of one of the tortillas. Spread half of the cheese on the other half-side of the tortilla. Arrange the green pepper over the cheese, followed by the tomato, sliced chicken, the remaining cheese and lastly the green onions.

  1. Heat the open-faced quesadilla in the microwave for 1 to 1-1/2 minutes, or until the cheese is melted and stringy.

  1. Fold the sour cream half-side of the tortilla over the cheese half. Press into place with your hands. Slice into 3 sections similar to slicing half of a pizza.


Nov. 2nd, 2014



Humour - The Chili Cookoff

Chili # 1: Mike's Maniac Mobster Monster Chili

JUDGE ONE: A little too heavy on the tomato. Amusing kick.
JUDGE TWO: Nice, smooth tomato flavor. Very mild.
ME: Holy smokes, what is this stuff? You could remove dried paint from your driveway with it. Took me two beers to put the flames out. Hope that's the worst one.

Chili # 2: Arthur's Afterburner Chili
JUDGE ONE: Smoky (barbecue?) with a hint of pork. Slight jalapeno tang.
JUDGE TWO: Exciting BBQ flavor, needs more peppers to be taken seriously.
ME: Keep this out of reach of children! I'm not sure what I am supposed to taste besides pain. I had to wave off two people who wanted to give me the Heimlich maneuver. Shoved my way to the front of the beer line. The barmaid looks like a professional wrestler after a bad night. She was so irritated over my gagging sounds that the snake tattoo under her eye started to twitch. She has arms like Popeye and a face like Winston Churchill. I will NOT pick a fight with her.

Chili # 3: Fred's Famous Burn Down the Barn Chili
JUDGE ONE: Excellent firehouse chili! Great kick. Needs more beans.
JUDGE TWO: A beanless chili, a bit salty, good use of red peppers.
ME: This has got to be a joke. Call the EPA, I've located a uranium spill. My nose feels like I have been sneezing Drano. Everyone knows the routine by now and got out of my way so I could make it to the beer wagon. Barmaid pounded me on the back; now my backbone is in the front part of my chest. She said her friends call her "Sally." Probably behind her back they call her "Forklift." These people are crazy.

Chili # 4: Bubba's Black Magic
JUDGE ONE: Black bean chili with almost no spice. Disappointing.
JUDGE TWO: A hint of lime in the black beans. Good side dish for fish or other mild foods, not much of a chili.
ME: I felt something scraping across my tongue but was unable to taste it. Sally was standing behind me with fresh refills so I wouldn't have to dash over to see her. When she winked at me her snake sort of coiled and uncoiled--it's kinda cute.

Chili # 5: Linda's Legal Lip Remover
JUDGE ONE: Meaty, strong chili. Cayenne peppers freshly ground adding considerable kick. Very impressive.
JUDGE TWO: Must admit the cayenne peppers make a strong statement.
ME: My ears are ringing and I can no longer focus my eyes. I belched and four people in front of me needed paramedics. The contestant seemed hurt when I told her that her chili had given me brain damage. Sally saved my tongue by pouring beer directly on it from a pitcher. Sort of irritates me that one of the other judges asked me to stop screaming.

Chili # 6: Vera's Very Vegetarian Variety
JUDGE ONE: Thin yet bold vegetarian variety chili. Good balance of spice and peppers.
JUDGE TWO: The best yet. Aggressive use of peppers, onions, and garlic. Superb.
ME: My intestines are now a straight pipe filled with gaseous flames. No one seems inclined to stand behind me except Sally. I asked if she wants to go dancing later.

Chili # 7: Susan's Screaming Sensation Chili
JUDGE ONE: A mediocre chili with too much reliance on canned peppers.
JUDGE TWO: Ho Hum, tastes as if the chef threw in canned chili peppers at the last moment. I should note that I am worried about Judge Number 3, he appears to be in a bit of distress.
ME: You could put a hand grenade in my mouth and pull the pin and I wouldn't feel it. I've lost the sight in one eye and the world sounds like it is made of rushing water. My clothes are covered with chili which slid unnoticed out of my mouth at some point. Good, at autopsy they'll know what killed me. Go Sally, save yourself before it's too late. Tell our children I'm sorry I was not there to conceive them. I've decided to stop breathing, it's too painful and I'm not getting any oxygen anyway. If I need air I'll just let it in through the hole in my stomach. Call the X-Files people and tell them I've found a super nova on my tongue.

Chili # 8: Helen's Mount Saint Chili
JUDGE ONE: This final entry is a good, balanced chili, neither mild nor hot. Sorry to see that most of it was lost when Judge Number 3 fell and pulled the chili pot on top of himself.
JUDGE TWO: A perfect ending, this is a nice blend chili, safe for all, not too bold but spicy enough to declare its existence.
ME: Momma...

Oct. 30th, 2014



Food for thought

“The venerable teachers, philosophers & spiritual practitioners throughout history have concluded that the greatest happiness we can experience comes from the development of an open, loving heart.”
― Allan Lokos, Pocket Peace: Effective Practices for Enlightened Living

Sep. 22nd, 2014

katy perry


Mandarin Chicken

Recipes from: budgetcuts101
Cuisine of: China
Yields: 4 complete meals
Approximate costs: Approximately __  per serving.
Cooking utensils needed: Large, deep skillet with a lid or covered wok, 2 medium-sized saucepans.

1 cup shredded cooked chicken or 240 to 270 grams uncooked chicken
5 cups prepared chicken bouillon
1 cup snow peas, ends trimmed
1/4 cup dried apricots, sliced into strips
1/4 tsp. salt
10 fl. oz., 284 ml can mandarin orange segments, including canned juices

1-1/2 teaspoons cornstarch in 1/2 cup cold water
3/4 cup unsweetened orange juice with pulp, or tetra juice box
Zest and juice of 1 large orange
1 tablespoon low-sodium soy sauce
1 tablespoon canola oil
2 tablespoons liquid honey
1/4 cup green onions

1)      Cook the chicken in a large skillet or wok. 3:55 to 4:55

2)      While the chicken cooks, cook the rice separately according to its package directions. 4:00 or 4:05

3)      Cook the snap peas and dried apricots together in salted boiling water in a separate medium-sized saucepan. Cook over a moderate heat, covered, for 20 to 25 minutes, or until the snow peas are fork tender. Drain. Transfer the snow peas and apricots to plate and keep warm. 4:20 to 4:43

4)      Transfer the chicken to plate to cool once cooked, and then shred.

5)      Heat the sauce ingredients together in the skillet or wok. Stir the sauce ingredients for about 5 minutes over a moderate heat, or until slightly thickened.

6)      Add to the dressing in the deep skillet or wok, the snap peas, apricots, chicken, and can of orange segments including its canned juices. Heat, covered over medium low-heat for 10 to 20 minutes.

7)      Serve the chicken, oranges and dressing over individual servings of rice.

Calories: 272 calories per serving;
Fat content: 2 grams fat per serving;

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