Instructions: Hi, All! Heres an excellent cookbook that was just given to me: Heart Free Press The

This cookbook was developed by the hospital and is part a organizations, businesses and restaurants. Some area restaurants even feature the Heart Smart symbol to indicate healthful food choices. The healthier, restaurant eating, and general fitness ideas. Each recipe includes nutrtion information (calories, fat, sat fat, cholesterol, sodium, are not extreme - more lowfat than no fat - but rather try to show people how to consistently cook in a healthful manner that still tastes good. It does include a meatless section (with a good vegetarian chili) and has a

"pasta, beans and rice" section that has some more meatless recipes. Heres a sample recipe for a very good barbecue sauce that I have used on chicken breasts, pork tenderloin, and even on veggie burgers. It makes a lot of sauce, and keeps well in the fridge or freezer.

Combine margarine, tomato sauce, Worcestershire sauce, honey, brown sugar, dry mustard, chili powder, nutmeg and onion in a heavy saucepan over medium-high heat and bring to a boil. Reduce heat and simmer, covered, 15 minutes.

In a small bowl, blend cornstarch with water until lumps have disappeared.

Add to sauce mixture, stirring with wire whisk until thickened. Add cider vinegar, lemon juice, and lemon rind. simmer, stirring constantly, 5 minutes longer.

Makes 2 1/2 cups, enough for basting 5 pounds of chicken breasts. A serving is 2 tablespoons.

NOTES :
* I use onion paste instead; about 1 tablespoon.

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