CHICKEN/TURKEY/VEAL PICCATA

CHICKEN/TURKEY/VEAL PICCATA
2 TBSP whole wheat flour
Salt and Pepper to taste
12 ounces of thinly sliced chicken/turkey/veal cutlets
1 1/2 tsp olive oil
1 1/2 tsp margarine
1/2 cup of chicken broth
1 TBSP lemon juice
Parsley
1: Mix together flour, salt and pepper.
2: Dredge cutlets in flour mixture.
3: Heat oil and margarine in a skillet.
4: Brown cutlets in margarine.
5: Once the cutlets are brown transfer to large baking pan (big enough to hold cutlets in one layer)
6: Add broth and lemon juice to pan scraping up the little bits on bottom of the pan.
7: Bring broth and lemon juice to a boil.
8: Pour the sauce over the cutlets in the baking pan.
9: Place in 350* oven for about 20 minutes.
10: Sprinkle with parsley before serving.
This is a recipe I got from an old Weight Watchers cookbook, it is low in calories and makes a great recipe for special occasions.
Makes 2 servings
Per serving: 275 calories
41 gm protein
9 gm fat
6 gm carbs
443 gm sodium

ANOTHER GOOD ONE

Here is another new favorite:
SPANAKOPITA
1 package of phyllo dough
4 TBSP of butter (I use margarine)
1/2 cup chopped onions
3 packages of frozen chopped spinach
3 eggs
1/4 cup parsley
2 TBSP dry dill....I used the liquid stuff in a tube and I put in about 2 TBSP, if you don't care for dill then use less.
Salt and Pepper to taste
1/4 cup melted margarine (for brushing
1/2 pound of feta....I used about 453 gm. and I also used the light feta
Mix together the eggs, feta, parsley, dill, salt & pepper and the spinach
Take one sheet of phyllo and spray with a fat spray.....I used becel spray it works well and reduces the calories. Put another sheet of phyllo on top of the first one and cut into four squares. Put a large tablespoon full of the spinach mixture on each square and then fold up into a small rectangle. Repeat this with all the phyllo and spinach mixture. Place on a cookie sheet and brush with the melted margarine.
Bake in a 350* oven for 30 minutes, keeping an eye on them the brown up fast. Mine were done in about 25 minutes, it depends how big you make the bundles.
ENJOY
These are low calorie and a quick heat up for supper or if you want to make them smaller, they make a great appetizer.

COOL COOK STRIKES AGAIN

OVERTHETOP MUFFINS

Here is the first of my recipes.
Overthetop Muffins
1 cup all bran or 100% bran cereal
1 cup wheat bran
1 1/2 cup plain low fat yogurt---sometimes I use flavour yogurt with no sugar added
2 cups whole wheat flour
1/2 cup brown sugar splenda
1/2 cup splenda
1 TBSP baking powder
2 tsp baking soda
1/4 tsp salt
1/2 cup skim milk
1/4 cup canola oil
1 egg (omega 3 if possible)
2 tsp vanilla
1 cup of chopped walnuts
1 cup of dried cranberries
Heat oven to 375' F.
1: Combine cereal and wheat bran in a bowl, stir in the yogurt and let stand for 10 minutes. Add in milk, oil, egg and vanilla.
2: In a separate bowl mix together flour, brown sugar splenda, regular splenda, baking powder, baking soda and salt. Add in the walnuts and cranberries.
3: Add the liquid ingredients to the dry mixture and mix until all the dry ingredients have been absorbed. The mixture will be very thick.
4: Spray muffin tins with vegetable spray and scoop large amount of mixture into the twelve muffin cups. Bake for 25 minutes, check them after 20 minutes my oven cooks hot.

It seems like a lot but they will rise up over the top of the cups....thus the name.
I sometimes vary the add in ingredients, yesterday I chopped up a banana instead of the cranberries, sometimes I use frozen blueberries, raspberries or dried cherries, and sometimes I use pecans instead of the walnuts. You can vary the berries and the nuts to your own tastes.
Also I decrease the amount of the wheat bran and add in ground flax seeds or wheat germ.
This is a GI recipe (glycemic index) and one muffin is a serving.
The muffins are high in fibre, and are a very healthy and low fat and low sugar muffin.
I am a diabetic and I eat these after a workout at the gym to give me energy.
TTFN
Jake

NEW BLOG FOR SAVING MY RECIPES

Hey Blogland: I am going to start saving my recipes here, so that when I go away and need a recipe I can just go to my blog and there it is.
I recently went to my daughters place and I needed a recipe and tried to remember all the ingredients and did end up with good muffins but I think I forgot one or two.
So this is my way of fighting of the chances of dementia affecting my cooking.