Chile Rellenos

   Ingredients
7 Fresh Green Chilies or (1 can whole green chilies, Ortega)
7 oz. Hoop, Farmer or other low fat cheese
7 Fresh Chicken eggs
   1. If you can buy fresh green California chilies broil them 2" from the heating element, turning often until all sides are blistered. Wrap in damp towel for 5 minutes. Peel skins. Canned whole green chilies can be substituted. Make a small slit in each Chile and stuff with one oz. of cheese.
   2. For each pepper use 1 egg. Separate egg whites and beat until very stiff. Beat yolks until light yellow and add 1 tsp. whole wheat flour per egg. for low-fat diets eliminate yolks. You can use egg-beater.
   3. Heat a cured cast iron or Teflon pan. Lay a strip of batter the length of Chile. When batter is set lay the Chile on top and cover with batter. Turn and cook each side for approximately 3 minutes. You may serve plain or cover with ranchero sauce. To keep warm place in covered pan in the oven at lowest temperature setting.
   One Chile is one serving.

Chicken Rice and Vegetable Casserole

     Ingredients
1- 3/4 lb Organically Grown Chicken
1- 1/2 c. Long grain Brown Rice
1 Large Onion
8 Cloves of Garlic
1 Bell Pepper(red or green)
1 lb. Mushrooms
1 Bunch of Small Green Onions
1 c. Fresh Peas (may use frozen peas)
1/2 Bunch of Parsley or Cilantro (Coriander)
5 Medium Tomatoes
   1. Remove skin from chicken and cut up into small pieces. Place in 2 quarts. spring water and simmer until tender. When done remove fat from stock and set aside.
   2. Sauté onions, garlic, bell pepper and mushrooms in a little chicken fat & stock.
   3. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock, cover and cook at lowest heat possible until the liquid is absorbed. You can spice for your taste with home made salsa, or any other spice of your choice except black or white pepper. This does not need salt.

Chicken Salad Stuffed Tomatoes

         Ingredients
     Dressing:
1 c. Non-fat yogurt
2 Hard-boiled eggs (discard yolks)
1 1/2 tbsp. Soy sauce
1 l/2 tsp. Curry powder
1 tsp. Ground ginger
1 c. Cottage cheese, 1 % fat (by weight) maximum
     Stuffing:
2 c. Diced cooked chicken breast
1 c. Sliced canned water chestnuts, drained
1 c. Diced celery
1 c. Green or red seedless grapes
1/2 c.finely chopped onions
6 lg. Ripe whole tomatoes
6 lg. Lettuce leaves

1. Place the dressing ingredients in a blender and blend until smooth.
2. Combine the chicken, water chestnuts, celery, grapes, and onions in a bowl.
3. Add l cup dressing and toss lightly to coat the salad well. Chill.
4. Cut each tomato at the stem end into eight equal wedges, leaving the bottom quarter of the tomato intact; pull segments apart gently.
5. Just before serving, fill the center of each tomato with the chicken filling.

Cereal Meals

        Ingredients
1/3 c. Buckwheat
1/2 c. Non-Fat Powder Milk
1-1/2 tbsp Raisins
1 c. Water
        or
1/4 c. Millet
1/2 c. Non-Fat Powder Milk
1/2 tbsp Raisins
1/2 Banana
1 c. Water
       or
1/4 c. Oat groats
1-1/2 tbsp Raisins
1/2 Banana
3-1/2 oz. Non-fat Milk
        These wonderful cereals are a complete food and high in protein. Millet and Buckwheat are the king of cereal.
        Millet Cereal: Rinse millet in warm water and drain. Place in a pan with the water and powder milk. Heat mixture to a boil. Cover pan, reduce heat and simmer at the lowest heat. After 10 minutes remove from heat and let stand for 30 minutes. Serve with non-fat milk and fresh fruit.
        Buckwheat Cereal: Bring water to a boil. Stir in the buckwheat slowly, stirring as you pour. Cook for 2-3 minutes. Turn heat to low and simmer for 5 minutes. Remove from the stove and let stand another 10 minutes. Serve with non fat milk or yogurt with fresh fruit.

Carrot Rice Casserole

      Ingredients
1 c. Cooked Brown Rice
2 c. Grated Carrot
6 tbsp Minced Green Onion and Tops
1/2 c. Grated Hoop or Farmer Cheese
3 Fertile Eggs
1/4 c. Minced Parsley
1 tsp. Leaf Marjoram
This is a very light meal, but hearty enough for a main dish. It is economical and low in calories.
      1. Take 1 cup of cooked short grain brown rice and mix with onions, grated carrots, grated low fat style cheese and spices.
      2. Beat eggs and mix into mixture.
      3. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes.
This makes 6 servings.

Carrot Fruit Salad

       Ingredients
1 8 oz. can unsweetened crushed pineapple, juice-packed
4 c. grated carrots
2 small oranges, cut in chunks
1/2 c. chopped dates (about 8 dates)
       Dressing:
1 l/2 c. non-fat yogurt
1/4 c.frozen orange-juice concentrate
2 tsp. poppy seeds
1 tsp. lemon juice
1/4 tsp. nutmeg
      1. Drain the pineapple well, pressing with a fork to remove excess-juice, and combine with the carrots, oranges, and dates in a large bowl.
      2. In a separate bowl, stir the dressing ingredients together; add to the carrots and fruits. Toss thoroughly to coat the salad ingredients with the dressing.
       Yield: about 5 cups.

       Health Benefits Carotenes, the famous ingredient in carrots, is an anti-oxidant that has powerful healing virtues for many diseases. Drinking a glass of carrot juice daily will do much more for you than many bottles of supplement tablets.