#223 - Recipes for the Heart, Morsels for the Soul

Carol Anne Pock, local cooking teacher and cookbook author cooks from her new cookbook, "Recipes for the Heart... Morsels for the Soul." If you have any questions about these recipes, or would like information on how to order "Recipes for the Heart... Morsels for the Soul," visit Carol Pock's website at: www.loveyourhealth.com.

Wonton Wrappers

Serves 6

Wonton wrappers

Vegetable cooking spray

FILLERS (your choice):

Chicken salad

Cherry, blueberry, or apple pie fillings

Tuna salad

Egg-white egg salad

Preheat oven to 350 degrees. Lightly spray a 6-muffin tin with cooking spray. Mold a wonton skin inside each opening. Lightly spray each skin with cooking spray. Bake for 10-12 minutes. Do not overbake, as they will easily burn. Remove shells from muffin pan and let cool. Fill only within 20 minutes of serving or the skins will become soggy. Calories: 30

Wonton Mandarin Sesame Chicken

Serves 10

20 wonton wrappers

1 tablespoon sesame seeds

2 8-ounce boneless, skinless chicken breasts

1 cup fresh-cut green beans

1/2 cup fat-free mayonnaise

1 bunch fresh chopped cilantro

2 teaspoons honey

1 teaspoon reduced-sodium soy sauce

1 small can mandarin oranges, drained

Dash black pepper

Vegetable cooking spray

Pre-heat oven to 350 degrees. Spray a muffin pan with the cooking spray, and line each space with a wonton skin, pressing the skin up against the inside of each well. Bake for 8-10 minutes or until golden. Remove from the oven and let cool. Place the sesame seeds in a shallow baking dish, and bake for 5-7 minutes or until lightly toasted, stirring occasionally. Remove and set aside to cool. Bring two cups water to a boil. Boil the chicken breasts until they turn white (about 10 minutes). Add the green beans and simmer both 7 minutes more. Drain. Finely chop the chicken and add it to the bowl. Add all of the remaining ingredients except the cilantro. Mix well and spoon a tablespoon of the chicken mixture into each wonton cup. Garnish with cilantro. Calories: 120

Chicken Fried Rice

Serves 4

1 1/3 cups water

1 1/3 cups Minute rice

1 cup egg substitute

1/3 cup onion, chopped (1 small)

2 tablespoons low-sodium soy sauce

2 4-ounce skinless chicken breasts, cooked & cut up

or

8 small cooked and peeled shrimp

Vegetable spray

Bring 1 cup of water to a boil and cook rice according to package directions. Remove from heat, cover and let stand 5 minutes. Spray 10-inch skillet, sauté onion, and scramble the egg substitute. Add the rice. Stir over medium heat until rice and onion are lightly browned (about 5 minutes). Combine 1/3 cup water and soy sauce and stir into rice. Add shrimp or chicken. Calories: 84

Fruit Smoothie

Serves 4

1 12-ounce container frozen apple juice concentrate

2 cups skim milk

2 cups fresh or frozen fruits (bananas and strawberries work great), not thawed

6 ice cubes (if using fresh fruit)

Place all ingredients in the blender and blend until smooth, creamy and frosty. Calories: 63

>All recipes from Recipes for the Heart... Morsels for the Soul by Carol Anne Pock (Heartbeat Publishing)

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