CUB Recipes

Pineapple Chicken
4 skinless, boneless chicken breast halves
1/2 red pepper, cut into strips
1/2 green pepper, cut into strips
1 medium onion, diced
2 tablespoon soy sauce
2 tablespoons garlic powder
Salt and pepper to taste
1 (20 ounce) can pineapple tidbits in juice
2 tablespoons cornstarch
Spray nonstick skillet with cooking spray. You can also add one tablespoon vegetable oil. Sauté the chicken breasts until brown. Add all the juice from the pineapple, and add water to make about 2 cups. Cook chicken in juice for five minutes, then add onions, red and green peppers, soy sauce, garlic powder, salt and pepper. When vegetables are cooked the way you like them, add cornstarch and water to thicken sauce. Just before serving, add pineapple. Serve with rice. Serves 4.

Pineapple Angel Food Cake
1 box angel food cake mix
1 (20 ounce) can crushed pineapple with juice
Low fat Cool Whip
In a mixing bowl, combine cake mix with pineapple; mix well. Spray 8 x13-in. pan with cooking spray. Pour batter into pan and bake at 375° for 30 minutes or until golden brown. Cool and serve with Cool Whip. Makes 6-8 servings.

Broccoli Salad
1 bunch broccoli, chopped into bite sized pieces
1/4 cup red onion, diced
12 slices turkey bacon, crumbled
1 cup sunflower seeds
1 cup golden raisins
Dressing
1/3 cup sugar
3 tablespoons vinegar
1 cup low-fat mayonnaise
In large bowl, mix all ingredients, except dressing. Combine sugar, vinegar and mayonnaise. Pour over salad, toss lightly. Serves 8-10.

Bran Flax Muffins
1 1/2 cups unbleached white flour
3/4 cup flaxseed meal
3/4 cup oat bran
1 cup brown sugar
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 teaspoons cinnamon
1 1/2 cup carrots, shredded
2 apples, peeled and shredded
1/2 cup raisins
1 cup chopped nuts
3/4 cup skim milk
2 eggs, beaten
1 teaspoon vanilla
Mix together flour, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins and nuts. Combine milk, beat in eggs and vanilla. Combine with dry ingredients. Stir until moistened. Do not over mix. Fill muffin cups 3/4 full. Bake at 350° for 15 to 20 minutes. Yields 15 muffins.

Bruchetta
4 large tomatoes, diced
3 scallions, chopped finely
3 garlic cloves, minced
1/4 cup olive oil (extra virgin)
Mrs. Dash Italian seasoning to taste
1 loaf French bread, thinly sliced
Extra virgin olive oil
Combine first five ingredients in bowl. With a pastry brush, lightly spread olive oil on both sides of bread. Top bread slices with tomato mixture and place on cookie sheet. Place under broiler until crisp. 10 to 12 servings.

Orange Roughy Casserole
1 lb. orange roughy fillets
1 (9 ounce) package refrigerated spinach fettuccine
1 (4 1/2 ounce) can Italian style stewed tomatoes
2 small yellow summer squash, sliced
2 tablespoons chopped shallots
2 tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed
2 tablespoons grated or shredded Parmesan or Romano cheese
Preheat oven to 425°. Rinse fish and pat dry. Cut into four serving size pieces. Set aside. Coarsely chop uncooked fettuccine. Set aside. Place undrained tomatoes in the bottom of a 9-inch square glass baking dish, cutting up any large tomatoes. Top with remaining ingredients except Parmesan or Romano cheese. Cover tightly with foil and bake 35 to 40 minutes or until fish flakes easily when tested with a fork. Sprinkle with cheese; cover and let stand five minutes before serving. Serves four.

Heart Health-Full Croutons
3 slices whole wheat bread
Vegetable oil spray
Garlic powder, optional
Preheat oven to 300°. Cut bread into 1/2-in. cubes. Arrange in a single layer on a baking sheet. Spray bread lightly with vegetable oil. If desired, sprinkle lightly with garlic powder. Bake for 10 minutes. Remove from oven and stir bread cubes. Return to oven and bake for 10 to 15 minutes more or until bread cubes are dry and crisp. Cool completely before using. The croutons can be stored in an airtight container at room temperature for up to three weeks or in the freezer for up to two months.

Pork Chops with Maple Pecan Sauce
4 (4 ounce) lean boneless center-cut loin pork chops
2 teaspoons Dijon mustard
2 tablespoons all-purpose flour
1/2 teaspoon ground ginger
Vegetable cooking spray
2 teaspoons vegetable oil
2 tablespoons reduced calorie Maple syrup
1 tablespoon chopped toasted pecans
Celery leaves (optional)
Trim fat from chops. Place chops between two sheets of heavy-duty plastic wrap, and flatten to 1/4" thickness, using a meat mallet or rolling pin. Spread mustard on both sides of chops. Combine flour and ginger; stir well. Dredge pork chops and flour mixture. Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add chops, and cook three minutes on each side or until chops are browned. Combine maple syrup and pecans; add to pork chops, stirring to coat. Cover and simmer 4 minutes or until chops are tender, turning once.
Transfer chops to a large serving platter, and garnish with celery leaves, if desired. 4 servings.



	Recipes by Lois Crosby
		< BACK TO CHEF
	Pineapple Chicken 4 skinless, boneless chicken breast halves 1/2 red pepper, cut into strips 1/2 green pepper, cut into strips 1 medium onion, diced 2 tablespoon soy sauce 2 tablespoons garlic powder Salt and pepper to taste 1 (20 ounce) can pineapple tidbits in juice 2 tablespoons cornstarch Spray nonstick skillet with cooking spray. You can also add one tablespoon vegetable oil. Sauté the chicken breasts until brown. Add all the juice from the pineapple, and add water to make about 2 cups. Cook chicken in juice for five minutes, then add onions, red and green peppers, soy sauce, garlic powder, salt and pepper. When vegetables are cooked the way you like them, add cornstarch and water to thicken sauce. Just before serving, add pineapple. Serve with rice. Serves 4. Pineapple Angel Food Cake 1 box angel food cake mix 1 (20 ounce) can crushed pineapple with juice Low fat Cool Whip In a mixing bowl, combine cake mix with pineapple; mix well. Spray 8 x13-in. pan with cooking spray. Pour batter into pan and bake at 375° for 30 minutes or until golden brown. Cool and serve with Cool Whip. Makes 6-8 servings. Broccoli Salad 1 bunch broccoli, chopped into bite sized pieces 1/4 cup red onion, diced 12 slices turkey bacon, crumbled 1 cup sunflower seeds 1 cup golden raisins Dressing 1/3 cup sugar 3 tablespoons vinegar 1 cup low-fat mayonnaise In large bowl, mix all ingredients, except dressing. Combine sugar, vinegar and mayonnaise. Pour over salad, toss lightly. Serves 8-10. Bran Flax Muffins 1 1/2 cups unbleached white flour 3/4 cup flaxseed meal 3/4 cup oat bran 1 cup brown sugar 2 teaspoons baking soda 1 teaspoon baking powder 1/2 teaspoon salt 2 teaspoons cinnamon 1 1/2 cup carrots, shredded 2 apples, peeled and shredded 1/2 cup raisins 1 cup chopped nuts 3/4 cup skim milk 2 eggs, beaten 1 teaspoon vanilla Mix together flour, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins and nuts. Combine milk, beat in eggs and vanilla. Combine with dry ingredients. Stir until moistened. Do not over mix. Fill muffin cups 3/4 full. Bake at 350° for 15 to 20 minutes. Yields 15 muffins. Bruchetta 4 large tomatoes, diced 3 scallions, chopped finely 3 garlic cloves, minced 1/4 cup olive oil (extra virgin) Mrs. Dash Italian seasoning to taste 1 loaf French bread, thinly sliced Extra virgin olive oil Combine first five ingredients in bowl. With a pastry brush, lightly spread olive oil on both sides of bread. Top bread slices with tomato mixture and place on cookie sheet. Place under broiler until crisp. 10 to 12 servings. Orange Roughy Casserole 1 lb. orange roughy fillets 1 (9 ounce) package refrigerated spinach fettuccine 1 (4 1/2 ounce) can Italian style stewed tomatoes 2 small yellow summer squash, sliced 2 tablespoons chopped shallots 2 tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed 2 tablespoons grated or shredded Parmesan or Romano cheese Preheat oven to 425°. Rinse fish and pat dry. Cut into four serving size pieces. Set aside. Coarsely chop uncooked fettuccine. Set aside. Place undrained tomatoes in the bottom of a 9-inch square glass baking dish, cutting up any large tomatoes. Top with remaining ingredients except Parmesan or Romano cheese. Cover tightly with foil and bake 35 to 40 minutes or until fish flakes easily when tested with a fork. Sprinkle with cheese; cover and let stand five minutes before serving. Serves four. Heart Health-Full Croutons 3 slices whole wheat bread Vegetable oil spray Garlic powder, optional Preheat oven to 300°. Cut bread into 1/2-in. cubes. Arrange in a single layer on a baking sheet. Spray bread lightly with vegetable oil. If desired, sprinkle lightly with garlic powder. Bake for 10 minutes. Remove from oven and stir bread cubes. Return to oven and bake for 10 to 15 minutes more or until bread cubes are dry and crisp. Cool completely before using. The croutons can be stored in an airtight container at room temperature for up to three weeks or in the freezer for up to two months. Pork Chops with Maple Pecan Sauce 4 (4 ounce) lean boneless center-cut loin pork chops 2 teaspoons Dijon mustard 2 tablespoons all-purpose flour 1/2 teaspoon ground ginger Vegetable cooking spray 2 teaspoons vegetable oil 2 tablespoons reduced calorie Maple syrup 1 tablespoon chopped toasted pecans Celery leaves (optional) Trim fat from chops. Place chops between two sheets of heavy-duty plastic wrap, and flatten to 1/4" thickness, using a meat mallet or rolling pin. Spread mustard on both sides of chops. Combine flour and ginger; stir well. Dredge pork chops and flour mixture. Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add chops, and cook three minutes on each side or until chops are browned. Combine maple syrup and pecans; add to pork chops, stirring to coat. Cover and simmer 4 minutes or until chops are tender, turning once. Transfer chops to a large serving platter, and garnish with celery leaves, if desired. 4 servings.
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