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Symply Too Good To Be True

Symply Too Good To Be True
by Annette Sym
**Complete nutritional analysis is available in the cookbook**


1/3 c. slivered almonds
2 T. sesame seeds
1/2 C. 100% fat-free Italian dressing
1 T. low sodium soy sauce
1/3 c. dark brown sugar
1 sm. Chinese cabbage (shredded)
3/4 c. celery (diced)
1/2 c. green onions (chopped)
2 c. crispy chow mein noodles

Place almonds onto a flat baking tray that is covered with aluminum foil and brown under the broiler. Be careful as they burn easily. Remove and set to one side. Place sesame seeds under broiler and brown. Watch carefully! When brown, place them to the side of your cooking area. In a small container, place dressing, soy sauce and dark brown sugar. Put lid on securely and shake until sugar has dissolved. Place shredded cabbage, diced celery and green onions in a large serving bowl. When ready to serve, toss the noodles, sesame seeds, almonds and dressing together with the cabbage. You leave this to the last minute, as the noodles soften quickly. Do not freeze leftovers.


1 1/2 lbs. potatoes
1 1/2 lbs. sweet potatoes
1/2 c. red onion (sliced) or 1/2 c. green onions (finely chopped)
2 T. finely chopped fresh mint
1/2 c. light sour cream
1/4 c. fat-free Ranch dressing
Pepper (to taste)

Peel both potatoes and cut into cubes (about 1 inch). Microwave in a little water for 15 to 20 min. or until just cooked through. Once cooked, turn into a colander and run cold water over potato for a few min. Leave to drain. Cut onion in quarters and slice finely. Place potato and onion into a large mixing bowl. In a small mixing bowl combine mint, sour cream and ranch dressing. Add dressing to potatoes and fold gently until combined. Add pepper to taste. Note: You may replace sweet potato with plain potato for a traditional potato salad. Not suitable for freezing.


Regular potatoes or sweet potatoes
Cooking spray

Preheat oven to 475 degrees. Peel and cut potatoes into fries. Microwave on high for 8 min. in a little water; drain well. Coat surface of a flat baking pan generously with cooking spray and then place fires on pan. Generously spray over fries with cooking spray. Bake on top rack for 35 to 40 minutes or until golden brown, turning once. If you replace potatoes with sweet potatoes, shorten the cooking time, as sweet potatoes cook faster. Not suitable for freezing.


1 1/2 c. light cranberry juice
1/4 c. dried cranberries cut in half
1 t. granulated low sodium chicken bouillon
1 T. fresh lemon juice
1/2 t. Dijon mustard (in jar)
2 T. cornstarch
1 lb. cooked lean deli sliced turkey breast

In a small saucepan, place all ingredients except turkey. Using a whisk, blend together. Once boiled, reduce to a slow boil for 3 min. Set aside. Heat turkey in microwave and then divide into 6 equal servings. Pour an equal amount of sauce over turkey slices. Suitable to be frozen.


4 (4 oz.) skinless chicken breasts (uncooked)
1/2 c. cornflakes
1/3 c. macadamia nuts, finely chopped
1 t. low sodium granulated chicken bouillon
1 egg white
1/4 c. nonfat milk
Cooking spray

Preheat oven to 350 degrees. Flatten chicken breasts with a meat mallet or rolling pin. Place cornflakes in a plastic bag. Using a rolling pin or mallet, crush finely. Add nuts and bouillon granules into bag and shake, tipping onto a flat plate. Using a fork, beat egg white and milk together. Pour onto a plate and coat chicken in egg mixture. Then place into crumb mixture and coat each side of chicken well. Place on a flat baking pan that has been coated with cooking spray. Spray chicken with cooking spray and bake 25-30 min. or until cooked and coating is golden brown. For an even lower fat count, omit macadamia nuts and add 1/2 c. more cornflakes to crumbs. Not suitable for freezing.


2 egg whites
1/4 c. dark brown sugar
1/2 t. baking soda
1/2 c. apple sauce (from jar)
3/4 c. mashed banana (2 med. bananas)
1 1/2 c. self-rising flour

1 c. dark brown sugar
1 1/2 c. water

Preheat oven to 350 degrees. To make the pudding: In a medium size mixing bowl, beat egg whites and sugar for 1 min. using an electric mixer. Stir baking soda into apple sauce (it will froth) and then add to bowl. Add mashed bananas and combine. Gently fold flour into mixture in one go. DO NOT BEAT, as this will make the pudding tough. Pour pudding mixture into a casserole dish (8 c. capacity).
To make the caramel sauce: Sprinkle 1 c, of dark brown sugar over top of mixture and then gently pour water over the top. Bake 30-35 min. or until firm to touch in the center. Suitable for freezing

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