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YOGURT CHEESE RECIPES
...more coming soon

Cancun Chicken Enchiladas
Lemon Cheesecake
Nacho Salmon Pie
Spinach Dip

(see also: 10 TIPS TO LOWER FAT & CALORIES WITHOUT GOING ON A DIET)



CANCUN CHICKEN ENCHILADAS
From SAVE YOUR BONES

4 whole chicken breasts

Place chicken breasts, celery, and carrot in saucepan. Add salt. Add water to cover, and simmer for about 40 minutes, until chicken is tender. Drain chicken and refrigerate.

Sautée onion in margarine until transparent. Add tomatoes, green pepper, garlic, tomato paste, seasonings and 1/3 cup water. Simmer 15 minutes on moderate heat; lower heat.

Brown tortillas lightly in a frying pan (nonstick preferred) for about 1 minute on each side; cover with foil and keep warm in oven until all are browned. Shred chicken with 2 forks.

Preheat oven to 350 degrees. Spread a few spoonfuls of tomato sauce over the bottom of a baking pan. Divide yogurt cheese into 8 parts and spread one portion across the center third of each tortilla. Cover with shredded chicken, 1 tablespoon tomato sauce, and a sprinkle of chopped chiles. Fold over from both sides, and place seam side down in pan. Cover with tomato sauce and sprinkle with grated cheese. Bake 30 minutes.

Serves 8.

Calcium per serving: 41% U.S. RDA
Calories per serving: 368

2 stalks celery, chopped
1 carrot, cut into 4 pieces
1/2 teaspoon salt, or to taste
3/4 cup chopped onion
1 tablespoon margarine
1 can (28 oz.) whole tomatoes
1/2 cup chopped green pepper
2 cloves garlic, crushed
2 tablespoons tomato paste
1 teaspoon sugar
1/8 teaspoon thyme
8 corn tortillas (soft)
Yogurt cheese, made from 24 oz. plain nonfat yogurt
1 can (4 oz.) chili peppers, chopped
8 ounces Monterey Jack cheese, grated


NACHO SALMON PIE
From SAVE YOUR BONES
1/2 tablespoon soft margarine

Preheat oven to 375 degrees. Grease bottom and sides of a 9-inch pie plate with the margarine. Sprinkle with cracker crumbs, reserving 2 tablespoons.

Drain salmon and remove the skin, but do not discard the bones. Flake the salmon and mash the bones with a fork, or mix in food processor for about 30 seconds. Combine with yogurt, chili peppers, onions, olives, lemon juice and mustard.

Beat eggs and milk with wire whisk; mix in grated cheese. Add to salmon mixture. Stir thoroughly, and pour into pie plate. Sprinkle with remaining cracker crumbs. Bake 35 minutes, until top is lightly browned. Serve hot or cold.

Serves 8.

Calcium per serving: 40% U.S. RDA
Calories per serving: 252

1/2 cup cheese cracker crumbs (about 2 oz.)
1 can (151/2 oz.) salmon
1/2 cup plain nonfat yogurt
1 can (4 oz) mild or hot chili peppers, chopped
1/3 cup chopped green onions
1 ounce sliced ripe olives
1 tablespoon lemon juice
1 teaspoon Dijon type mustard|
3 eggs
1 cup evaporated skimmed milk, undiluted
4 ounces Swiss cheese, grated


LEMON CHEESECAKE - Rich and delicious!
From NOT JUST CHEESECAKE

2 cups nonfat yogurt cheese   

Preheat oven to 325 degrees. Lightly grease a 7-inch springform or 8-inch piepan.

Combine yogurt cheese, sugar, cornstarch, lemon juice and vanilla, mixing gently with a fork or wire whisk until well bended. Stir in the eggs.

Pour into prepared pan and smooth the top with a spatula. Bake until the center is set, 20 to 25 minutes (piepan) or 55 minutes (springform). Cool slightly and refrigerate, uncovered, for 24 hours.

Serves 8. 

1 slice: Calories 100, Protein 6 gm, Carbohydrates 18 gm, Fat less than 1 gm, Cholesterol 0, Calcium 143 mg, Sodium 65 mg.

7 tablespoons sugar (or to taste)  
1 tablespoon cornstarch
4 egg whites, lightly beaten (or 1 egg and 2 whites)
1 lemon, juice  
1 teaspoon vanilla  
1/2 teaspoon grated lemon peel, or 1/4 teaspoon lemon extract  


SPINACH DIP
From NOT JUST CHEESECAKE

 

1 package (10 oz) frozen chopped spinach, thawed 

Drain spinach, then squeeze out as much liquid as possible. Chop finely. Combine with remaining ingredients and mix well. Cover and chill.

Makes about 2 1/2 cups. 

1/4 cup: Calories 35, Protein 4 gm, Carbohydrates 5 grams, Fat less than 1 gram, Cholesterol 0, Calcium 138 mg, Sodium 51 mg

1 1/2 cups nonfat yogurt cheese
1/2 cup chopped green onions
1/2 cup chopped parsley 
1 teaspoon seasoned salt (optional)  
1/4 teaspoon dried dill weed
1/4 teaspoon Tabasco sauce
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Orders/Customer Service
Fax: 1-304-727-9345
Email: orders@triadpublishing.com

Triad Publishing Company
P.O. Box 13355, Gainesville, Florida 32604
www.triadpublishing.com