2		lbs. lean ground beef
1		envelope onion soup mix
2		qts. tomato juice or
1		qt. tomato juice and
1		qt. tomatoes
2		qts. water
		Salt and pepper to taste
		Celery salt or seasoned salt to taste
		Worcestershire sauce to taste
3/4		Minute rice
1		lb. mixed vegetables, frozen

Brown ground beef and drain. Add soup mix, tomato juice or juice and tomatoes, water and seasonings. Simmer for 5 minutes. Add rice and vegetables and simmer until done, approximately 5 to 10 minutes. Yields 8 to 10 servings. Mary Carender, Jefferson City, Mo.
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Golden Chicken Scallops

4		chicken breast halves, skinned and boned
1/4		cup all-purpose flour
1		large egg
2		tbls. milk, 1% milk fat
3/4		cup seasoned fine dry breadcrumbs
1/4		tsp. salt
1/4		tsp. black pepper
2		tbls. vegetable oil
1/2		medium-sized lemon
		Asparagus spears, cooked

Rinse chicken; drain and pat dry. Pound chicken with side of meat mallet or bottom of small, heavy skillet until 1/2-inch thick. Place the flour on a sheet of waxed paper. In a small bowl, whisk together egg and milk. On a separate sheet of wax paper, combine breadcrumbs, salt and pepper. Coat chicken breast with flour, dip in egg/milk mixture, then coat with breadcrumbs. In a 12-inch nonstick skillet, heat oil over moderate heat. Cook chicken breast in hot oil for 4 minutes on each side or until cooked through. Arrange the chicken on a platter. Squeeze lemon over chicken. Serve with cooked asparagus spears. Yields 4 servings. Angie Rothove, Westphalia, Mo.
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Scampi in White Wine

1-1/2		lbs. scampi or shrimp, fresh or frozen (thawed) peeled and deveined with tails left on
2		tbls. butter or margarine
1/4		cup parsley, minced
1		tsp. dried basil leaves
3		cloves garlic, minced
1/4		cup dry white wine (may use nonalcoholic)
1		tbls. lemon juice
1		tsp. grated lemon rind
1/4		tsp. salt
1/8		tsp. black pepper
		Lemon wedges

Rinse scampi or shrimp and pat dry. In a large nonstick skillet, melt butter over moderate heat; add parsley, basil and garlic. Cook for 1 minute. Stir in scampi or shrimp, wine, lemon juice, lemon rind, salt and pepper. Cover and cook, stirring occasionally, for 4 to 5 minutes or just until the scampi or shrimp turns opaque. Serve with lemon wedges. Yields 4 servings. Stacia Rothove, Westphalia, Mo.
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Baked Chicken

1/4		cup grated Parmesan cheese
1/4		cup parsley, chopped
1		(3 oz.) can French-fried onions, crushed
1/2		cup vegetable oil
1		tsp. Worcestershire sauce
1		tsp. dry mustard
4		chicken breast halves, skinned and boned
1		cup breadcrumbs

Combine first three ingredients in a pan. Pour oil over; heat skillet and saute about 1 minute. Remove from heat; add Worcestershire and mustard. Dip chicken in mixture and then in breadcrumbs. Place in a foil-lined 9x13x2-inch pan, pour remaining mixture over top. Bake, uncovered, at 350¡ for 50 minutes or until chicken is done. Yields 6 servings. Mary Lou Loesing, Boonville, Mo.
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Tangy Cucumbers

3/4		cup cider vinegar
1/4		cup sugar
1/4		cup fresh parsley, chopped
4		green onions, chopped
3		medium cucumbers
Dressing
1/2		cup plain, nonfat yogurt
1		tsp. sugar
1/2		tsp. dry mustard

Combine first four ingredients in a medium-sized bowl, stirring well. Cover and refrigerate, about 1 hour. While mixture is cooling, peel cucumbers and cut in half lengthwise; scrape out seeds with a spoon. Cut crosswise into half-moon slices. Add cucumbers to marinade. Cover and refrigerate for 1 to 2 hours. While cucumbers are cooling, combine dressing ingredients in a small bowl. Just before serving, drain and toss with dressing. Yields 4 servings. Barbara Stallings, Green City, Mo.
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Broccoli, Chicken and Rice Casserole

1		(10 oz.) pkg. broccoli and cheese flavored rice
2		cups boiling water
4		chicken breasts
1/4		tsp. garlic powder
2		cups broccoli, frozen
1		cup Cheddar cheese, shredded

Preheat oven to 425¡. In a 9x13-inch pan, combine rice and contents of seasoning packet. Add boiling water, mixing well. Add chicken, sprinkle with garlic powder. Cover and bake for 30 minutes. Add broccoli and cheese; bake an additional 8 to 10 minutes or until chicken juices run clear. If using an instant read meat thermometer, the thickest part of chicken should be 170¡; serve immediately. Yields 4 servings. Mary Woodfin, Puxico, Mo.
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Apricot Carrot Bread

1-3/4		cup flour
1		tsp. baking powder
1/4		tsp. baking soda
1/4		tsp. salt
1/2		cup sugar
1/2		cup carrots, finely shredded
1/2		cup applesauce
1		egg, lightly beaten
2		tbls. vegetable oil
1/3		cup dried apricots, diced
1/2		cup powdered sugar
2		tsp. apple juice

Preheat oven to 350¡. Spray an 8x4-inch loaf pan with cooking spray. Sift together flour, baking powder, baking soda and salt. In a large bowl, mix sugar, carrots, applesauce, egg and oil. Add to flour mixture, stirring until moistened; fold in apricots. Spread into pan and bake for 45 to 50 minutes or until toothpick comes out clean. Allow to cool for 10 minutes and invert onto a wire rack. Before serving, combine powdered sugar and apple juice; drizzle over top of loaf. Yields 10 to 12 servings. Marie Wheeler, Mound City, Mo.
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Homemade Egg Substitute

6 to 7		egg whites
1/4		cup dry, non-fat milk
1		tbls. vegetable oil
		Small drop of yellow food coloring

Combine all ingredients in blender or mixing bowl and blend until smooth. Use 1/4 cup of mixture per egg in cooking. Can be covered and stored in refrigerator or freezer for up to one week. Yields 4 egg substitutes. Dortha J. Strack, Cape Girardeau, Mo.
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Low Cal Veggie-Ham Casserole

4		cups California blend vegetables
1		(10-3/4 oz.) can Healthy Request cream of mushroom soup
3/4		cup reduced fat Cheddar cheese, shredded
1/2		cup skim milk
1-1/2		cups rice, cooked
1		cup extra lean ham
		Bread crumbs, optional

Preheat oven to 350¡. In a medium saucepan, cook vegetables according to package directions for about 5 minutes; drain and set aside. Combine soup, Cheddar cheese and skim milk and cook over medium heat until cheese melts. Stir in rice, ham and drained vegetables, mixing well. Spray an 8x8-inch baking dish with cooking spray and pour in mixture. Bake for 30 minutes. Bread crumbs may be added to top if desired. Yields 6 servings. Arlene Schmiedeskamp, Quincy, Ill.
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