Kolditz Cooking

Caramelized Pork Slices

2010-02-10T09:47:00.001-06:00

This recipe was really quick to make and we ate it over No Yolk noodles with a little bit of butter and salt and pepper. The caramelized pork slices had a nice sweet flavor and the kids loved it.

Prep: 10 minutes

Cook: 15 minutes

Yield: 4 servings

1 pork tenderloin (1 pound), cut into 1-inch slices
2 teaspoons canola oil
2 garlic cloves, minced
2 tablespoons brown sugar
1 tablespoon orange juice
1 tablespoon molasses
1/2 teaspoon salt
1/4 teaspoon pepper

Flatten the pork slices to 1/2-in. thickness. In a nonstick skillet, brown the pork in oil over medium-high heat. Remove the pork and keep warm.
In the same skillet, sauté the garlic for 1 minute; stir in the brown sugar, orange juice, molasses, salt and pepper. Return pork to pan; cook, uncovered, for 3-4 minutes or until meat is no longer pink.

Nutrition: (3 ounces cooked pork) 200 calories, 6 g fat, 2 g saturated fat, 74 mg cholesterol, 355 mg sodium, 11 g carbohydrate, 1 g fiber, 24 g protein.

Brown Rice ‘n’ Apple Stuffed Turkey

2010-02-08T11:39:00.001-06:00

We made this smaller turkey for Super Bowl Sunday. None of us like eating stuffing after it was in a bird, but we made it and put it in to help flavor the turkey. The turkey came out nice and tender and very flavorful.

Cost: About $15.50 ($1.54 per serving) - Chicken broth ($0.85), apple juice ($1.69), raisins ($1.99), celery ($1.49), apple ($1.00), 12-pound turkey ($8.40)

Prep: 1 hour

Bake: 3 hours + 20 minutes standing

Yield: 6 servings with leftovers

1 can (14 1/2 ounces) reduced-sodium chicken broth
1/2 cup unsweetened apple juice, divided
1/2 teaspoon salt, divided
1 cup uncooked long grain brown rice
1/3 cup raisins
1/2 cup chopped celery
1/2 cup chopped onion
1 tablespoon butter
1 cup chopped tart apple
1 teaspoon poultry seasoning
1/4 teaspoon pepper
1 turkey (10 to 12 pounds)

In a saucepan, combine the broth, 1/3 cup apple juice and 1/4 teaspoon salt. Bring to a boil. Stir in the rice and raisins. Return to a boil. Reduce heat; cover and simmer for 40-50 minutes or until rice is tender.
Meanwhile, in a nonstick skillet, cook celery and onion in butter for 2 minutes. Add apple; cook and stir for 3 minutes or until vegetables are tender. Combine the rice mixture, apple mixture, poultry seasoning, pepper and remaining apple juice and salt.
Just before baking, loosely stuff turkey. Skewer turkey openings; tie drumsticks together. Place breast side up on a rack in a roasting pan. Bake, uncovered, at 325 for 2 3/4 to 3 hours or until a meat thermometer reads 180 for the turkey and 165 for the stuffing. (Cover loosely with foil if turkey browns too quickly.)
Cover turkey and let stand for 20 minutes. Remove stuffing and carve turkey, discarding skin. If desired, thicken pan drippings for gravy.

Stuffing may be prepared as directed and baked separately in a 1 1/2 quart baking dish coated with cooking spray. Cover and bake at 325 for 25 minutes. Uncover, bake 10-15 minutes longer or until heated through.

Nutrition: (3 ounces cooked turkey with 3/4 cup stuffing) 286 calories, 8 g fat, 3 g saturated fat, 51 mg cholesterol, 443 mg sodium, 37 g carbohydrate, 3 g fiber, 17 g protein.

Light Tiramisu

2010-02-08T11:25:00.001-06:00

This dessert was so good. Tammy and I both loved it. The dessert is very creamy and light. Next time though, I’m going to try making it with chocolate mix like Nestlé's. I’m sure it will have just as good of a taste without having the coffee added.

Cost: About $8 ($1.01 per serving) - Angel Food Cake mix ($2.25), sugar-free cappuccino mix ($2.89), fat-free cream cheese ($1.25), sugar-free instant vanilla pudding mix ($0.66), light whipped topping ($0.99)

Prep: 1 hour

Chill: 3 hours or overnight

Yield: 8 servings

1 prepared angel food cake (8 inches), cut into 1-inch cubes
1/2 cup instant sugar-free cappuccino mix, divided
2 cups cold fat-free milk, divided
1 package (8 ounces) fat-free cream cheese, softened
1 package (1 ounce) sugar-free instant vanilla pudding mix
2 cups reduced-fat whipped topping
1/2 teaspoon baking cocoa

Place cake cubes in an ungreased 13-in. x 9-in. x 2-in. dish. In a small bowl, combine 1/4 cup cappuccino mix and 1/2 cup milk until dissolved. Pour over cake.
In a mixing bowl, beat cream cheese. In another bowl, combine pudding mix and remaining cappuccino mix and milk; whisk until smooth and thickened. Add to the cream cheese; mix well. Fold in the whipped topping; spoon over cake mixture. Refrigerate for 3 hours or overnight. Sprinkle with cocoa just before serving.

Nutrition: (1 cup) 351 calories, 6 g fat, 0 g saturated fat, 3 mg cholesterol, 797 mg sodium, 62 g carbohydrate, Trace fiber, 11 g protein.

Strawberry Slush

2010-02-08T11:13:00.001-06:00

This was one of those recipes that sounded better than it actually was. It was no where near as good as the slush my mom makes for special occasions. This slush gave the drink more of a frothy, root beer float type taste because of the ice cream that was in it. It also didn’t seem to make that much, although the recipe said it makes 5 cups.

Cost: About $8.50 ($0.87 per serving) - Strawberries ($3.99), 50% less fat ice cream ($3.49), sugar-free strawberry gelatin ($0.40), diet lemon-lime soda ($0.79).

Prep: 15 minutes

Freeze: Overnight

Yield: 10 servings

1 quart fresh strawberries
2 cups fat-free vanilla ice cream, softened
1 package (.3 ounces) sugar-free strawberry gelatin
1/2 cup boiling water
2 teaspoons lemon juice
2 liters diet lemon-lime soda, chilled
Additional fresh strawberries, optional

In a large bowl, mash the strawberries; add the ice cream. In a small bowl, dissolve the gelatin in water; stir in the lemon juice. Add to the strawberry mixture; mix well. Pour into a 1 1/2 qt. freezer container; cover and freeze overnight.
Remove from the freezer 15 minutes before serving. Spoon into glasses; add soda. Garnish with strawberries if desired.

Nutrition: (1/2 cup serving without garnish) 63 calories, 1 g fat, 0 g saturated fat, 0 g cholesterol, 40 mg sodium, 12 g carbohydrate, 2 g fiber, 2 g protein.

Artichoke & Spinach Dip Restaurant Style

2010-02-08T11:04:00.001-06:00

Another Super Bowl snack. This is the first time we’ve made artichoke dip and this recipe tasted really good. I never knew canned artichokes were so expensive though. We baked it about 40 minutes to get it bubbly. Tasted the best with crackers while still warm.

Cost: About $12.25 ($1.02 per serving) - Garlic ($0.29), frozen spinach ($0.99), artichoke hearts ($3.99), Alfredo pasta sauce ($3.25), mozzarella cheese ($2.50), cream cheese ($1.25).

Prep: 40 minutes

Cook: 30 minutes

Yield: 12 servings

4 cloves garlic
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 (14 ounce) can artichoke hearts, drained and chopped
1 (10 ounce) container Alfredo-style pasta sauce
1 cup shredded mozzarella cheese
1/3 cup grated Parmesan cheese
1/2 (8 ounce) package cream cheese, softened

Preheat oven to 350 degrees F
Place garlic in a small baking dish. Bake in the preheated oven 20 to 30 minutes, until soft. Remove from heat. When cool enough to touch, squeeze softened garlic from skins.
In an 8x8 inch baking dish, spread the roasted garlic, spinach, artichoke hearts, Alfredo-style pasta sauce, mozzarella cheese, Parmesan cheese and cream cheese.
Cover and bake in the preheated oven 30 minutes, or until cheeses are melted and bubbly. Serve warm.

Tammy’s Corn Dip

2010-02-08T10:52:00.001-06:00

This is one of Tammy’s favorite things to make for parties and we love to eat it. The recipe is super easy to mix up. We use the scoop style Fritos to dip. If you like spicier foods, you can add more jalapeno to heat things up.

Prep: 10 minutes

Chill: 2 hours

Yield: 3 cups

2 cans shoepeg corn
Half of a red onion, chopped
2 tablespoons diced jalapenos, can
2 cups shredded Colby cheese
2 tablespoons sour cream
4-6 tablespoons mayonnaise

Mix ingredients; cover and chill for at least two hours or overnight.

Bacon Ranch Dip

2010-02-08T10:46:00.001-06:00

This was another Super Bowl snack that we had. The dressing tasted great on vegetables and was hard to distinguish that it was low fat. Really easy to make.

Cost: About $7.50 ($1.26 per serving) - Light mayonnaise ($2.49), light ranch salad dressing ($1.50), fat-free sour cream ($1.37), bacon ($2.17).

Prep: 15 minutes

Chill: 1 hour

Yield: 6 servings

1/2 cup reduced-fat mayonnaise
1/2 cup reduced-fat ranch salad dressing
1/2 cup fat-free sour cream
1/2 cup shredded Parmesan cheese
1/4 cup crumbled cooked bacon
Assorted fresh vegetables

In a bowl, combine the mayonnaise, salad dressing, sour cream, Parmesan cheese and bacon; mix well. Cover and refrigerate for at least 1 hour before serving. Serve with assorted fresh vegetables.

Nutrition: (1/4 cup dip) 172 calories, 11 g fat, 3 g saturated fat, 18 mg cholesterol, 542 mg sodium, 13 g carbohydrate, Trace fiber, 7 g protein.

Ranch Tortilla Roll-Ups

2010-02-08T10:37:00.001-06:00

We made a lot of food and snacks for Super Bowl Sunday and these Ranch Tortilla Roll-Ups were great. We’ve had them before and they were just as good as we remembered. The snack is easy to make in advance and can be cut up before servings. We used three jalapenos, but discarded all the seeds so it was very mild.

Cost: About $5.75 ($0.36 per serving) - Cream cheese ($1.25 x 2), ranch salad dressing mix ($0.65), 3 jalapenos ($0.64), 2 oz jar pimientos ($0.79), flour tortillas ($1.19).

Prep: 15 minutes

Chill: 1 hour

Yield: 16 servings

2 packages (8 ounces each) fat-free cream cheese
1 envelope ranch salad dressing mix
2 to 3 jalapeno peppers, finely chopped
1 jar (2 ounces) diced pimientos, drained
8 flour tortillas (8 inches)

In a small mixing bowl, combine the cream cheese, salad dressing mix, jalapenos and pimientos; mix well. Spread over tortillas.
Roll up tightly; wrap each in plastic wrap. Refrigerate for at least 1 hour. Unwrap and cut each tortilla into eight pieces.

Nutrition: (4 pieces) 106 calories, 2 g fat, 1 g saturated fat, 10 mg cholesterol, 419 mg sodium, 15 g carbohydrate, Trace fiber, 6 g protein.

Spanish Chicken and Rice

2010-02-08T10:26:00.001-06:00

I doubled everything in the recipe except the chicken since it only made two servings. I used two chicken breasts that I had chopped up and stir fried, regular tomato juice and sage instead of the savory. The prep time takes a little time for this recipe because you have to cook the chicken and the rice before mixing everything together. I mixed it all in a 2-qt. baking dish and then cooked it for almost 40 minutes due to the larger quantity. It needed some salt before eating to add a little more taste to it. I thought it was good once the salt was added. Leftovers the next day were even better because the rice had more time to soak up all the juice. Of course, my picky family didn’t really care for it as much as I did.

Prep: 15 minutes

Cook: 20-40 minutes

Yield: 2 servings

2/3 cup finely chopped onion
1/4 cup sliced fresh mushrooms
1 1/4 cups cubed cooked chicken breasts
2 plum tomatoes, peeled and chopped
1/2 cup cooked long grain rice
1/2 cup reduced-sodium tomato juice
1/2 cup reduced-sodium chicken broth
1/3 cup frozen peas
1 tablespoon chopped pimientos
1/8 teaspoon dried tarragon
1/8 teaspoon dried savory
Pinch pepper

In a skillet coated with cooking spray, sauté onion and mushrooms for 4 minutes or until tender. Place in an ungreased 1-qt. baking dish. Stir in the remaining ingredients. Cover and bake at 375 for 5-20 minutes or until liquid is absorbed.

Nutrition: (1 1/2 cups) 207 calories, 4 g fat, 0 g saturated fat, 54 mg cholesterol, 108 mg sodium, 25 g carbohydrate, 0 g fiber, 19 g protein.

Pork Lo Mein

2010-02-04T20:37:00.001-06:00

A light tasting stir fry with a strong ginger flavor. The recipe made large portion sizes. We used a little more snow peas and spaghetti than was called for to make more servings. The marinated pork was great with the snow peas.

Prep: 10 minutes + 20 minutes marinating

Cook: 15 minutes

Yield: 4 servings

1 pork tenderloin (1 pound)
1/4 cup reduced-sodium soy sauce
3 garlic cloves, minced
1 teaspoon minced fresh gingerroot
1/4 teaspoon crushed red pepper flakes
2 cups fresh snow peas
1 medium sweet red pepper, julienned
3 cups cooked thin spaghetti
1/3 cup reduced-sodium chicken broth
2 teaspoons sesame oil

Cut tenderloin in half lengthwise. Cut each half widthwise into 1/4-in. slices; set aside. In a large resealable plastic bag, combine the soy sauce, garlic, ginger and pepper flakes; add pork. Seal bag and turn to coat; refrigerate for 20 minutes.
In a large nonstick skillet or wok coated with cooking spray, stir-fry pork and marinade for 4-5 minutes or until meat is no longer pink. Add peas and red pepper; stir-fry for 1 minute. Stir in spaghetti and broth; cook 1 minute longer. Remove from the heat; stir in sesame oil.

Nutrition: (1 1/2 cups) 343 calories, 7 g fat, 2 g saturated fat, 74 mg cholesterol, 716 mg sodium, 37 g carbohydrate, 3 g fiber, 31 g protein.

Spinach Cheese Enchiladas

2010-02-04T20:28:00.001-06:00

Although not the worst thing I ever eaten, these enchiladas definitely weren’t the best. I think the biggest thing it lacked was enough sauce to make it so you’re not just eating spinach and ricotta cheese. Normally, enchiladas at least have enchilada sauce inside to help smooth out the texture and taste.

Prep: 20 minutes

Bake: 35 minutes

Yield: 10 servings

1 carton (15 ounces) reduced-fat ricotta cheese
1 package (10 ounces) frozen chopped spinach, thawed and drained
2 cups frozen corn, thawed and drained
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1/4 cup egg substitute
10 fat-free flour tortillas (8 inches)
1 can (14 1/2 ounces) Italian diced tomatoes, undrained
1 can (8 ounces) tomato sauce
1 teaspoon dried basil
1/4 cup grated Parmesan cheese

In a bowl, combine ricotta, spinach, corn, 1 cup mozzarella and egg substitute. Spoon about 1/2 cup on each tortilla; roll up tightly. Place the seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray.
Combine tomatoes, tomato sauce and basil; spoon over tortillas. Sprinkle with Parmesan and the remaining mozzarella. Bake, uncovered, at 375 for 35 minutes or until heated through.

Nutrition: (1 enchilada) 334 calories, 12 g fat, 6 g saturated fat, 26 mg cholesterol, 754 mg sodium, 40 g carbohydrate, 2 g fiber, 19 g protein.

Creole Catfish Fillets

2010-02-04T20:19:00.001-06:00

These grilled catfish fillets came out really good. I recently purchased a grill basket and got to use it for the first time on this recipe. The dipping sauce was delicious with a nice tangy taste. I used five catfish fillets with the recipe, rather than four and regular mayonnaise.

Prep: 15 minutes

Cook: 15 minutes

Yield: 4 servings

3 tablespoons reduced-fat plain yogurt
2 tablespoons finely chopped onion
1 tablespoon fat-free mayonnaise
1 tablespoon Dijon mustard
1 tablespoon ketchup
1/2 teaspoon dried thyme
1/4 teaspoon grated lemon peel
1 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
4 catfish fillets (4 ounces each)
4 lemon wedges

In a small bowl, combine the yogurt, onion, mayonnaise, mustard, ketchup, thyme and lemon peel. Cover and refrigerate until serving.
In another bowl, combine the paprika, onion powder, salt and cayenne; rub over both sides of fillets.
Grill, covered, in a grill basket coated with cooking spray over medium-hot heat for 5-6 minutes on each side or until fish flakes easily with a fork. Serve with lemon wedges and yogurt sauce.

When cooking catfish fillets, check for doneness by inserting a fork at an angle into the thickest portion of the fish and gently parting the meat. When it flakes into sections, it’s cooked completely.

Nutrition: (1 fillet with about 1 tablespoon sauce) 182 calories, 9 g fat, 2 g saturated fat, 54 mg cholesterol, 382 mg sodium, 5 g carbohydrate, 1 g fiber, 19 g protein.

Southwestern Broccoli Cheese Soup

2010-02-04T20:04:00.001-06:00

The broccoli cheese soup was good, but came out a little too spicy for our taste. If I were to do it again, I would probably cut out the pepper all together or put in just a little. That is the only thing we can think of that could be making the soup spicy since we used a mild chunky salsa. We also used No Salt in place of the salt and regular chicken bouillon instead of the reduced-sodium version.

Prep: 10 minutes

Cook: 25 minutes

Yield: 9 servings

4 cups water
4 reduced-sodium chicken bouillon cubes or vegetable bouillon cubes
4 cups fresh broccoli florets (about 1 bunch)
3 cups frozen Southern-style hash brown potatoes
1 cup chopped carrots (about 3 medium)
1 cup chopped celery (about 3 stalks)
1/2 teaspoon each salt and pepper
3 tablespoons all-purpose flour
2 cups fat-free milk
6 ounces reduced-fat process cheese (Velveeta), cubed
1 cup chunky Salsa

In a large saucepan, combine the water, bouillon cubes, vegetables, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until the vegetables are tender.
Combine flour and milk until smooth; gradually stir into the soup. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat to low. Add cheese; cook and stir until cheese is melted. Add salsa; cook and stir until heated through.

Nutrition: (1 cup) 173 calories, 2.7 g fat, 1.4 g saturated fat, 9.0 mg cholesterol, 856 mg sodium, 28.3 g carbohydrate, 2.5 g fiber, 7.4 g sugars, 7.9 g protein.

Orange Pineapple Torte

2010-01-31T20:29:00.001-06:00

Not only did this cake look good, it also tasted really good with a nice light fruity flavor. It was impossible for us to eat just a little bit, and I feel bad to say that we ate nearly all of it in one night. It is really inexpensive to make. If you make it, plan on about two hours for the finished product due to the cooling time for the cake after it comes out of the oven before you can put the topping and frosting on.

Cost: About $5.00 ($0.42 per serving) - Pineapple ($1.15), Oranges ($0.69), Pudding mix ($0.66 x 2), Cake mix ($0.91), Light Whipped Topping ($0.99).

Prep: 25 minutes

Bake: 25 minutes + cooling (about 30 minutes)

Yield: 12 servings

1 package (18 1/4 ounces) yellow cake mix
2 packages (1 ounce each) sugar-free instant vanilla pudding mix, divided
4 egg whites
1 cup water
1/4 cup canola oil
1/4 teaspoon baking soda
1 cup cold fat-free milk
1 carton (8 ounces) frozen reduced-fat whipped topping, thawed
1 can (20 ounces) unsweetened crushed pineapple, well drained
1 can (11 ounces) mandarin oranges, drained, divided
Fresh mint (optional)

In a large bowl, combine cake mix, one package of pudding mix, egg whites, water, oil and baking soda. Beat on low speed for 1 minute; beat on medium for 4 minutes.
Pour into two greased and floured 9-in. round baking pans. Bake at 350 for 25-30 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes; remove from pans to a wire rack to cool completely.
For filling, combine milk and remaining pudding mix. Whisk for 2 minutes; let stand for 2 minutes. Fold in whipped topping. In a medium bowl, combine 1 1/2 cups pudding mixture with pineapple and half of the oranges.
Slice each cake layer in half horizontally. Spread pineapple mixture between the layers. Frost top and sides of cake with remaining pudding mixture. Garnish with remaining oranges and mint if desired. Store in the refrigerator.

Nutrition: (1 slice) 335 calories, 9 g fat, 0 g saturated fat, Trace cholesterol, 516 mg sodium, 58 g carbohydrate, 0 g fiber, 4 g protein.

Down-Home Pot Roast

2010-01-31T20:15:00.001-06:00

We’ve tried lots of different types of pot roasts, and this one ranks up there with the best. We used a 1.84 pound Sirloin Tip Roast, which was plenty for us. I cut off the fat before preparing, and there was very little fat on the finished product. The vegetables had a nice taste with the seasonings used on the roast beef. The gravy was okay. The meal made plenty of leftovers.

Prep: 15 minutes

Cook: 2 hours, 35 minutes

Yield: 12 servings

1 boneless beef sirloin tip roast (3 pounds)
1 tablespoon canola oil
1 can (14 1/2 ounces) reduced-sodium beef broth
3 tablespoons cider vinegar
2 garlic cloves, minced
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1 small head cabbage, cut into wedges
4 medium potatoes, quartered
2 medium onions, cut into chunks
3 medium carrots, cut into chunks
1 medium sweet red pepper, cut into 1-inch pieces
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup all-purpose flour
1/4 cup cold water

In a Dutch oven, brown roast on all sides in oil over medium-high heat; drain. Add broth. Pour vinegar over roast. Sprinkle with garlic, basil and thyme. Bring to a boil. Reduce heat; cover and simmer for 2hours, turning roast occasionally. Add water if needed. Spoon off fat.
Add vegetables to pan. Sprinkle with salt and pepper. Cover and simmer for 35-45 minutes or until vegetables and meat are tender. Remove meat and vegetables to a serving platter and keep warm.
For gravy, pour drippings and loosened browned bits into a measuring cup. Skim fat, reserving 2 cups drippings. Return drippings to pan. Combine flour and cold water until smooth; gradually stir into drippings. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with meat and vegetables.

Nutrition: (One Serving) 258 calories, 7 g fat, 2 g saturated fat, 61 mg cholesterol, 235 mg sodium, 25 g carbohydrate, 4 g fiber, 25 g protein.

Ham and Apple Skillet

2010-01-30T11:16:00.001-06:00

The ham and apple skillet didn’t really turn out for us. We thought it was too moist. It had a lot of liquid in it that made the eggs a little soggy. I had microwaved the potatoes to thaw and then patted them down with paper towels. For the recipe, I used a large granny smith apple, 1 small onion and an 8 oz package of J. Morrell 96% fat free diced ham. I don’t know if cooking it a little longer would have taken more of the moisture out, or if it is naturally moist because of the apple and vegetables, the potatoes and the 1 1/2 cups of milk.

Cost: About $8.00 ($1.37 per serving) - Jumbo Green Apple ($1.07), Ore Ida Potato O’Brien ($3.49), Schnucks 2% mild cheddar finely shredded cheese ($1.67), J. Morrell Diced Low Fat Ham ($2.00)

Prep: 15 minutes

Cook: 35 minutes

Yield: 6 servings

3 cups frozen O’Brien hash brown potatoes, thawed
1 large apple, peeled, cored and chopped (about (1 cup)
1/4 cup chopped onion
1/2 to 1 teaspoon rubbed sage
2 tablespoons water
1 cup diced fully cooked lean ham
1/2 cup shredded reduced-fat cheddar cheese, divided
4 eggs
1 1/2 cups fat-free milk
1/4 teaspoon salt

Press potatoes between paper towels to remove moisture; set aside. In a nonstick ovenproof skillet, cook the apple, onion and sage in water over medium heat until apple and onion are tender. Stir in potatoes and ham; heat through. Sprinkle with half of the cheese. Remove from the heat.
In a bowl, beat the eggs, milk and salt; pour over potato mixture (do not stir). Sprinkle with remaining cheese. Bake, uncovered, at 350 for 35-40 minutes or until center is set and a knife inserted near the center comes out clean.

Nutrition: (1 cup) 211 calories, 7.0 g fat, 2.9 g saturated fat, 172.2 mg cholesterol, 780.3 mg sodium, 20.2 g carbohydrate, 2.4 g fiber, 9.3 g sugars, 17.3 g protein.

Tangy Pork Barbecue

2010-01-30T10:54:00.001-06:00

Since we live in the pork barbecue capital of the world, it’s hard to make pulled pork sandwiches that live up to the quality that you can get around here. However, this recipe turned out pretty good and everybody enjoyed it. It makes a lot, so there are plenty of leftovers. It takes three hours to cook, which is quicker than if you did it in a slow cooker. School and work was canceled on Friday because of an ice storm, which gave me plenty of time to make it for our dinner. I was a little bit worried when the main sauce ingredient is ketchup, but the barbecue sauce came out flavorful and sweet.. We couldn’t find no-salt added ketchup, so we just used the regular version. The only boneless roast that our grocer had was a rib end roast, which was already split in half. We also used No Salt in place of the salt. We found some oversized hamburger buns made by Lewis Bakery that were inexpensive and worked great for the barbecue pork.

Cost: About $20.00 ($1.68 per serving) - 3.45 pound pork loin boneless rib end roast ($14.80), 28 oz Hunts Tomato Ketchup ($2.59), 12 Lewis Large Hamburger Buns ($1.39x2)

Prep: 20 minutes

Cook: 3 hours

Yield: 12 servings

2 tablespoons margarine
3 tablespoons all-purpose flour
1 bottle (28 ounces) no-salt added ketchup
1/4 cup white vinegar
1/4 cup Worcestershire sauce
1 medium onion, chopped
1 garlic clove, minced
2 teaspoons chili powder
1 teaspoon salt, optional
1 teaspoon ground mustard
1/8 teaspoon cayenne pepper
1 boneless pork loin roast (3 1/2 to 4 pounds), cut in half
12 sandwich buns, split

In a Dutch oven over medium heat, melt margarine. Stir in flour until smooth. Add the ketchup, water, vinegar, Worcestershire sauce, onion, garlic and seasonings; bring to a boil. Add roast. Reduce the heat; cover and simmer for 3 hours or until the meat is very tender.
Remove meat; shred with two forks. Skim fat from cooking juices; return meat to pan and heat through. Serve with a slotted spoon on buns.

Nutrition: (1 sandwich) 524 calories, 13.6 g fat, 3.8 g saturated fat, 82.4 mg cholesterol, 1430.7 mg sodium, 58.4 g carbohydrate, 1.3 g fiber, 23.0 g sugar, 35.0 g fiber.

Salisbury Steak with Gravy

2010-01-27T20:32:00.001-06:00

The Salisbury Steak and Gravy was really easy to throw together and was inexpensive. The drawback is that it does take about 50 minutes for it to cook. I wasn’t a big fan of the gravy. I thought it had too strong of a tomato taste from the ketchup. The meat patty wasn’t bad.

Cost: About $6 ($1.48 per serving) - saltines ($1.25), ground beef ($2.97), Heinz 12 oz fat-free savory beef gravy ($1.69)

Prep: 10 minutes

Cook: 50 minutes

Yield: 4 servings

1/2 cup fat-free milk
14 fat-free saltines, crushed
2 tablespoons dried minced onion
2 teaspoons dried parsley flakes
1 pound lean ground beef
1 jar (12 ounces) fat-free beef gravy
2 tablespoons ketchup
2 teaspoons Worcestershire sauce
1/4 teaspoon pepper

In a large bowl, combine the milk, saltines, onion and parsley. Crumble beef over mixture and mix well.
Shape into four patties. Place in an 8-in. square baking dish coated with cooking spray.
In a small bowl, combine gravy, ketchup, Worcestershire and pepper; pour over patties. Bake, uncovered, at 350 for 50-55 minutes or until meat is no longer pink.

Nutrition: 281 calories, 11.0 g fat, 0.0 g saturated fat, 0.0 mg cholesterol, 682.4 mg sodium, 19.3 g carbohydrate, 0.1 g fiber, 3.6 g sugars, 26.4 g protein.

Beef Minestrone

2010-01-26T20:50:00.001-06:00

Packed full of vegetables. A light tasting soup that may need more seasoning added. The soup is low in calories and sodium.

Cost: About $11.20 ( $1.12 per serving) - 90/15 extra lean Ground Beef ($2.97), potatoes – 10 lb bag ($1.99), tomatoes ($1.23), cabbage ($1.50), carrots ($1.00), celery ($1.00), long grain rice ($1.50).

Prep: 20 minutes

Cook: 1 hour

Yield: 10 servings

1 pound lean ground beef
1 cup chopped onion
6 cups water
3 cups cubed peeled potatoes (about 3 medium)
1 cup chopped tomatoes (about 1 medium)
1 cup shredded cabbage
1 cup chopped carrots
1/2 cup chopped celery (about 1 stalk)
1/4 cup uncooked long grain rice
1/2 teaspoon dried thyme
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon pepper
5 teaspoons grated Parmesan cheese

In a Dutch oven, cook beef and onion over medium heat until meat is no longer pink and onion is tender; drain.
Add the water, potatoes, tomatoes, cabbage, carrots, celery, rice, thyme, bay leaf, salt and pepper; bring to a boil. Reduce the heat; cover and simmer for 1 hour.
Discard bay leaf. Sprinkle each serving with 1/2 teaspoon of Parmesan.

Nutrition: (1 cup) 169 calories, 4.7 g fat, 0.2 g saturated fat, 0.7 mg cholesterol, 29.6 mg sodium, 15.8 g carbohydrate, 1.7 g fiber, 1.5 g sugars, 11.2 g protein.

Chipotle Bean Burritos

2010-01-26T20:15:00.001-06:00

Another great vegetarian Mexican dish that is flavorful despite not having any meat. Makes six large burritos. We’ve never put green onions on our burritos, but it really added a lot of flavor. We also bought the chipotle chile powder instead of using regular chili powder, and the taste is significantly different and better. The cost was pretty high for a meatless meal, but you could cut it down by using regular lettuce and bottled salsa.

Cost: About $14.50 ($2.40 per serving) - organic kidney beans ($1.09), organic black beans ($1.09), fresh salsa ($3.49), flour tortillas ($1.49), cheese ($2.79), tomatoes ($1.07), romaine lettuce ($1.99), green onion ($0.50), sour cream ($0.89).

Prep: 10 minutes

Cook: 15 minutes

Yield: 6 burritos

1 tablespoon canola oil
1 garlic clove, minced
1/2 teaspoon chipotle chile powder
1/4 teaspoon salt
1/3 cup water
1 (15-ounce) can organic kidney beans, drained
1 (15-ounce) can organic black beans, drained
3 tablespoons refrigerated fresh salsa
6 (10-inch) flour tortillas
1 cup (4 ounces) 4-cheese Mexican blend cheese
1 1/2 cups chopped plum tomato (about 3)
1 1/2 cups shredded romaine lettuce
6 tablespoons thinly sliced green onions
6 tablespoons light sour cream

Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil.
Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.
Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Nutrition: (1 burrito) 361 calories, 10.3 g fat, 3.8 g sat fat, 3.1 g mono fat, 2 g poly fat, 16.8 g protein, 52.2 g carb, 11.4 g fiber, 19 mg chol, 3.3 mg iron, 735 mg sodium, 395 mg calcium.

Mushroom Pizza Burgers

2010-01-24T13:54:00.002-06:00

A unique burger with a lot of flavor. The sauce over the burger tastes similar to homemade spaghetti sauce and gives the meal an Italian flare. The hamburger patty also carries a lot of flavor and is one of the most flavorful hamburgers we have made. The kids didn't want to put the sauce on and they ate it fine without. The sauce does make the bun a little soggy and should only be put on right before you are ready to eat it.

Cost: About $10.50 ($1.30 per serving) - mushrooms ($1.96), crushed tomatoes ($0.67), 85/15 ground beef - 1.5 pounds ($4.94), mozzarella cheese ($1.67), hamburger buns ($1.19).

Prep: 15 minutes
Cook: 15 minutes
Yield: 8 servings

1/2 cup sliced fresh mushrooms
1/4 cup chopped onion
1 garlic clove, minced
1/2 teaspoon dried oregano
1 cup crushed tomatoes, undrained

Burgers

1 1/2 cups finely chopped fresh mushrooms
5 teaspoons dried basil
1 egg white, beaten
2 tablespoons grated Parmesan cheese
2 tablespoons dry bread crumbs
1/2 teaspoon salt
1/8 teaspoon pepper
1 1/2 pound lean ground beef
8 slices part-skim mozzarella cheese
8 hamburger buns, split and toasted

In a small skillet coated with cooking spray, saute mushrooms and onion for 3 minutes. Add garlic and oregano; saute 1-2 minutes longer or until onion is tender. Stir in tomatoes. Cook, uncovered, over medium-low heat for 5 minutes, stirring occasionally. Set aside and keep warm.
In a large bowl, combine mushrooms, basil, egg white, Parmesan cheese, bread crumbs, salt and pepper. Crumble beef over mixture; mix well. Shape into eight patties.
Coat grill rack with cooking spray before starting the grill. Grill patties, covered, over medium-hot heat for 4-5 minutes on each side or until meat juices run clear. Top patties with cheese and the tomato sauce. Serve over buns.

Nutrition: (1 burger) 382 calories, 18.0 g fat, 8.2 g saturated fat, 67.8 mg cholesterol, 704.3 mg sodium, 30.0 g carbohydrate, 0.6 g fiber, 4.6 g sugars, 27.9 g protein.

Jalapeno Corn Bread

2010-01-24T13:41:00.002-06:00

A lighter version of Jalapeno Corn Bread. The higher calorie and fat version that I've made tasted better, but it wasn't bad. The light version doesn't have as much flavor and the taste is very mild. The recipe is really easy and quick to make and goes great with chili.

Prep: 15 minutes

Cook: 15 minutes

Yield: 9 servings

1/2 cup cornmeal
1/2 cup all-purpose flour
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon baking powder
1/4 teaspoon garlic powder
1/2 cup cream-style corn
1/4 cup egg substitute
1/4 cup reduced-fat cheddar cheese
1/4 cup fat-free milk
2 tablespoons chopped green onion
1 tablespoon butter, melted
2 teaspoons chopped seeded jalapeno pepper

In a large bowl, combine the first seven ingredients. Combine the corn, egg substitute, cheddar cheese, milk, green onion, butter and jalapeno. Stir into dry ingredients just until moistened.
Pour into an 8-in. square baking dish coated with cooking spray. Bake at 425 for 12-14 minutes or until a toothpick inserted near the center comes out clean. Cut into squares; serve warm.

Nutrition: (1 square) 94 calories, 2 g fat, 5 mg cholesterol, 261 mg sodium, 15 g carbohydrate, 1 g fiber, 4 g protein.

Three-Bean Vegetarian Chili

2010-01-21T20:17:00.004-06:00

A hearty and filling chili with a little bit of a zip to it. Wasn't one of my favorite three-bean chilies I've made and definitely wasn't one of the easiest. Took a lot of time roasting the peppers and simmering the vegetables and beans. However, it did have a good taste to it, and we enjoyed eating it. The serving size is really big too. The picture shows an actual serving.

Cost: About $11.50 ($1.91 per serving) - 2 red bell peppers ($2.98), vegetable broth 14 oz ($0.85), butternut squash ($3.17), whole tomatoes 28 oz ($0.99), organic pinto beans 15 oz ($1.09), cannellini beans 15 oz ($0.79), organic red kidney beans 15 oz ($1.09), green onions ($0.50).

Prep: 15 minutes
Cook: 60 minutes
Yield: 6 servings

2 red bell peppers
3 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 teaspoons ground cumin
1 teaspoon crushed red pepper
1 teaspoon paprika
1/2 teaspoon salt
4 garlic cloves, minced
14 oz vegetable broth
1 1/2 cups cubed peeled butternut squash
28 oz can whole tomatoes, undrained and chopped
15 oz organic pinto beans, rinsed and drained
15 oz cannellini beans (white chili), rinsed and drained
15 oz organic red kidney beans, rinsed and drained
2 thinly sliced green onions (about 1/2 cup)

Preheat broiler
Cut bell pepper sin half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened
Place pepper halves in a zip-lock plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.
Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally.
Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently.
Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally.
Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions.

Nutrition: (1 1/2 cups) 333 calories, 8.0 g fat, 1.1 g saturated fat, 0.0 mg cholesterol, 985.1 g sodium, 51.9 g carbohydrate, 14.9 g fiber, 8.9 g sugars, 14.0 g protein.

Catfish Jambalaya

2010-01-19T20:53:00.003-06:00

I am pretty much the only one in the family that likes fish and seafood, so naturally I was the only one who enjoyed this meal. I really liked the combination of the vegetables with the cubed catfish and tomatoes. It had just enough of a bite from the cayenne pepper to spice it up a little bit. This meal is also great because it's very low in calories and sodium. It's fairly inexpensive to makes, especially considering I bought a two-pound bag of catfish fillets and only used half of it for this recipe.

Cost: About $17.50 ($2.20 per serving) - Celery ($1.49), Green Pepper ($0.89), Kroger diced tomatoes and green chilies 10 oz ($0.79), 8 oz fresh whole mushrooms ($1.96), frozen catfish fillets 2 lb bag ($11.99), green onions ($0.50).

Prep: 10 minutes

Cook: 20 minutes

Yield: 8 servings

1 large onion, chopped
3 celery stalks, chopped
one half green pepper, chopped
2 garlic gloves, minced
1/4 cup butter
1 can (10 oz) diced tomatoes and green chilies, undrained
8 oz fresh mushrooms, sliced
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
1 pound catfish fillets, cubed (about 4 fillets)
2 cups cooked rice
2 green onions, sliced

In a saucepan coated with cooking spray over medium-high heat, saute onion, celery, green pepper and garlic in butter until tender, about 10 minutes.
Meanwhile, cook rice according to package directions.
Add the tomatoes, mushrooms, cayenne and salt to the vegetable mixture and bring to a boil. Add catfish.
Reduce heat; cover and simmer until fish flakes easily with a fork, about 10 minutes.
Add cooked rice and green onions to the mixture.

Nutrition: (1 serving) 178 calories, 8.2 g fat, 4.3 g saturated fat, 37.5 mg cholesterol, 194.5 mg sodium, 15.9 g carbohydrate, 1.7 g fiber, 2.1 g sugars, 9.7 g protein.

Southwest Lasagna Rolls

2010-01-19T07:40:00.002-06:00

Another different style recipe that crosses Mexican food with Italian. On the scale of 1-10, I would rate it about a seven. It had a good Mexican taste that blended well with the ricotta cheese and the lasagna noodles. Noah, however, ruined it when he said it looked like cat throw up, which after he said it, the mix between the noodles does kind of show resemblance. He did eventually eat it and liked it once he tried it.

Cost: About $10.50 ($1.31 per serving) - Chili Man Black Bean Vegetarian Chili 15 oz ($1.55), Schnucks Part Skim Ricotta Cheese 15 oz ($2.19), Schnucks Shredded Mexican Cheese 8 oz ($1.89), Schnucks Mild Diced Green Chilies 4 oz ($0.69), Schnucks Taco Seasoning Mix ($0.43), Taco Bell Thick n Chunky Salsa 16 oz ($2.19), Kroger Lasagna Noodles ($1.59).

Prep: 20 minutes

Bake: 35 minutes

Yield: 8 servings

1 can (15 oz) fat-free vegetarian chili
1 carton (15 oz) part skim ricotta cheese
1 cup (4 oz) shredded Mexican cheese
1 can (4 oz) chopped green chilies
1 teaspoon taco seasoning
1/4 teaspoon salt
8 lasagna noodles, cooked and drained
1 jar (16 oz) salsa

In a large bowl, combine the chili, cheeses, chilies, taco seasoning and salt. Spread about 1/2 cup on each noodle; carefully roll up.
Place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray.
Cover and bake at 350 for 25 minutes. Uncover; top with salsa. Bake 10 minutes longer or until heated through.

Nutrition: (1 lasagna roll) 257 calories, 7.0 g fat, 3.8 g saturated fat, 23.3 mg cholesterol, 742.2 mg sodium, 34.6 g carbohydrate, 3.6 g fiber, 6.3 g sugars, 14.0 g protein.

Savory 'n' Saucy Baked Beans

2010-01-17T14:31:00.003-06:00

This recipe is a nice way to dress up the traditional canned baked beans quickly and inexpensively. I've now started using organic canned items when available because they have a lot less sodium than the normal canned food. Even the low-sodium items had about half as much sodium in the organic version. The recipe calls for 1/2 teaspoon of pepper, which will make it a little spicy, so you can cut that down if you want a more mild version.

Cost: About $5 ($0.83 per serving) - Baked Beans ($1.87), diced tomatoes ($1.09), green pepper ($0.89), celery ($1.49)

Prep: 5 minutes

Cook: 20 minutes

Yield: 6 servings

1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup chopped celery
1 can (28 oz) vegetarian baked beans
1 can (14 1/2 oz) organic no salt added diced tomatoes, drained
1/2 teaspoon pepper
1/4 teaspoon No Salt
1/4 teaspoon garlic powder

In a large saucepan coated with cooking spray, cook the onion, green pepper and celery for 3 minutes or until tender.
Stir in beans, tomatoes, pepper, salt and garlic powder. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes.

Nutrition: (3/4 cup) 175 calories, 0.0 g fat, 0.0 g saturated fat, 0.0 mg cholesterol, 680.5 mg sodium, 39.0 g carbohydrate, 7.2 g fiber, 17.3 g sugars, 7.7 g protein.

Cheesy Potato Soup

2010-01-17T14:09:00.002-06:00

The soup was very thick and cheesy and had a lot of vegetables in it, but not a lot of flavor. It tasted alright after we added some salt to add a little more flavor. The leftovers didn't taste as good as it did right out of the pot.

Prep: 10 minutes
Cook: 20 minutes
Yield: 10 servings

2 cups diced peeled potatoes
1 cup shredded carrot
1/2 cup chopped onion
1/2 cup chopped celery
3 1/2 cups reduced-sodium chicken broth
6 tablespoons cornstarch
3 1/2 cups fat-free evaporated milk
2 cups (8 ounces) finely shredded reduced-fat cheddar cheese

In a large saucepan, combine the potatoes, carrot, onion, celery and broth. Cover and simmer until potato is tender, about 12 minutes. Mash mixture with a potato masher.
Combine cornstarch and milk until smooth; gradually add to the vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Add cheese; stir until melted.

Nutrition: (1 cup) 173 calories, 3.1 g fat, 1.6 g saturated fat, 8.0 mg cholesterol, 153 mg sodium, 26.0 g carbohydrate, 1.0 g fiber, 12.8 g sugars, 9.8 g protein.

Mediterranean Pork and Orzo

2010-01-12T20:01:00.003-06:00

A fun medley of different types of food. It was very easy and quick to make. The flavor is a little bland, but I enjoyed all of the pork and pasta.

Cost: About $19.00 (About $3.17 per serving) - Tenderloin ($10.18), orzo ($1.00), spinach ($2.49), tomatoes ($2.50), feta cheese ($2.49).

Prep: 10 minutes
Cook: 20 minutes
Yield: 6 servings

2 pork tenderloins (3/4 pound each)
1 tablespoon ground pepper
2 tablespoons olive oil
3 quarts water
1 1/4 cups uncooked orzo pasta
1/4 teaspoon salt
1 package (6 oz) fresh baby spinach
1 cup grape tomatoes, halved
3/4 cup crumbled feta cheese

In a large nonstick skillet cook port with ground pepper in oil over medium heat for 8-10 minutes or until no longer pink.
Meanwhile, in a large saucepan, bring water to a boil. Stir in orzo and salt; cook, uncovered, for 8 minutes. Stir in spinach; cook 45-60 seconds longer or until orzo is tender and spinach is wilted.
Add tomatoes to the pork; cook and stir for 1 minute or until heated through. Drain orzo mixture; toss with pork mixture and feta cheese.

Nutrition: (2/3 cup pork mixture with 2/3 cup orzo) 372 calories, 9.5 g fat, 2.9 g saturated fat, 69.6 mg cholesterol, 306 mg sodium, 39.3 g carbohydrate, 2.4 g fiber, 2.2 g sugar, 37.7 g protein.

Roast Chicken with Potatoes and Butternut Squash

2010-01-12T19:43:00.002-06:00

The roast chicken was just your typical version, but the butternut squash and red potatoes were what made this meal really good. This was the first time I had tried butternut squash, it I would have to say that it is now my favorite type of squash. It has a really smooth, buttery-sweet taste that went well with the chicken and the potatoes. I liked that the vegetables were on the roasting pan around the chicken instead of soaking in the juice of the meat.

Prep: 15 minutes
Cook: 1 hour 30 minutes
Yield: 4 servings
Cost: $1.62 per serving (about $7.50)

2 tablespoons minced garlic, divided
1 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
1/2 teaspoon dried sage
1 (3 1/2 pound) roasting chicken
Cooking spray
12 ounces red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash (about 8 ounces)
2 tablespoons butter, melted

Preheat oven to 400
Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl.
Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken.
Bake at 400 for 1 1/2 hours or until a thermometer inserted into meaty part of thigh registers 165. Let stand 10 minutes. Discard skin.

Nutrition: (3 ounces check and about 3/4 cup vegetables): 399 calories, 12.1 g fat, 5 g saturated fat, 3.2 mono fat, 1.7 g poly fat, 43.8 g protein, 25.9 g carbohydrate, 3.4 g fiber, 147 mg cholesterol, 3.5 mg iron, 791 mg sodium, 77 mg calcium.

Onion-Garlic Bubble Bread

2010-01-10T14:37:00.005-06:00

This bread is delicious and very easy to make. It's also very inexpensive. Each loaf makes 24 servings, but it's very hard to eat just one or even just a couple pieces. The bread goes great with spaghetti or any other Italian dishes. We've made it without the sweet onion as well, and I like it better without the onions. It tastes almost like a very soft and moist garlic bread.

Cost: About $2 (about $0.08 per serving) - Bread dough ($4.49 for five loaves)

Prep: 10 minutes + 1 hour rising

Bake: 20 minutes

Yield: 24 servings

1 loaf (1 pound) frozen bread dough, thawed
1/2 cup finely chopped sweet onion
1/2 cup butter, melted
2 garlic cloves, minced
1 teaspoon dried parsley flakes
1/4 teaspoon salt

Divide dough into 24 pieces.
In a small bowl, combine the remaining ingredients. Dip each piece of dough into butter mixture; place in a 10-in. fluted tube pan coated with cooking spray.
Cover and let rise in a warm place until doubled, about 1 hour.
Bake at 375 for 15-20 minutes or until golden brown. Serve warm.

Nutrition: (1 piece) 79 calories, 4.0 g fat, 2.3 g saturated fat, 10.0 mg cholesterol, 149.5 mg sodium, 8.8 g carbohydrate, 0.4 g fiber, 0.0 g sugars, 1.7 g protein.

Turkey Sloppy Joes

2010-01-10T13:34:00.006-06:00

I made these sloppy joes on a Saturday and cooked them the slow way in the slow cooker. The taste blended together quite well. I found the turkey to be a good alternative to beef sloppy joes.

Cost: About $7.00 (about $0.88 per serving) - Turkey ($2.39), celery ($1.49), green pepper ($0.50), tomato soup ($1.49), hamburger buns ($0.88).

Prep: 15 minutes
Cook: 4 hours

Yield: 8 servings

1 pound ground turkey
1 small onion, chopped
1/2 cup chopped celery (about 4 stalks)
1/4 cup chopped green pepper
1 can (10 3/4 ounces) reduced-fat reduced-sodium condensed tomato soup, undiluted
1/2 cup ketchup
1 tablespoon brown sugar
2 tablespoons prepared mustard
1/4 teaspoon pepper
8 hamburger buns, split

In a large saucepan coated with cooking spray, cook the turkey, onion, celery and green pepper over medium heat until meat is no longer pink; drain if necessary.
Stir in the soup, ketchup, brown sugar, mustard and pepper.
Transfer to a 3-qt. slow cooker. Cover and cook on low for 4 hours. Serve on buns.

Note: If you don't have 4 hours to wait, you can make it on the stove top. Follow all the directions in step 1. Then, bring the mixture to a boil. Reduce heat; cover and simmer for 20 minutes to heat through and allow the flavors to blend.

Nutrition: (1 sandwich) 352 calories, 15.9 g fat, 3.8 g saturated fat, 42.5 mg cholesterol, 725.1 mg sodium, 37.8 g carbohydrate, 2.9 g fiber, 10.0 g sugars, 14.5 g protein.

Hearty Brunch Potatoes

2010-01-09T15:39:00.004-06:00

I really enjoyed these potatoes and thought they were really good. Tamara didn't think there was enough flavor, but I thought it was plenty. If you wanted to add more flavor to it, you could probably boil the potatoes in chicken stock or add a little stock to the mixture before you bake it.

Cost: About $8.50 ($1.42 per serving) - Potatoes ($1.79), green pepper ($0.50), red pepper ($1.49), corn ($1.25), turkey sausage ($3.29).

Prep: 25 minutes

Bake: 35 minutes

Yield: 6 servings

7 medium potatoes, peeled and cut int 1/2-inch cubes
1/2 cup chopped green pepper (about a half of a pepper)
1/2 cup chopped sweet red pepper (about a half of a pepper)
1/2 cup frozen corn
1 small onion, chopped
2 garlic cloves, minced
1 package smoked turkey sausage links (about 12 links)
2 tablespoons olive oil
1/4 teaspoon pepper

Place potatoes in a saucepan and cover with water. Bring to a boil; reduce heat. Cook, uncovered, just until tender, about 10 minutes.
Meanwhile, in a skillet coated with cooking spray, saute peppers, corn, onion and garlic until tender.
Cut sausage into small chunks; add to vegetable mixture. Cook, uncovered, for 6-8 minutes or until heated through.
Drain the potatoes; add to vegetable mixture. Add oil and pepper; mix well.
Transfer to an ungreased 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350 for 35 minutes or until heated through.

Nutrition: (1/6th of meal) 275 calories, 9.4 g fat, 2.0 g saturated fat, 36.7 mg cholesterol, 328.5 mg sodium, 37.0 g carbohydrate, 3.6 g fiber, 4.6 g sugars, 12.0 g protein.

Shrimp with Creole Sauce

2010-01-09T09:02:00.003-06:00

If you like shrimp, you'd like this recipe. Noah and I ate them up, but Noah prefers the shrimp just plain. Tamara and Shelby both at least tried it and said it wasn't too bad. Although, Noah and I won't complain because it just means more shrimp for us.

Cost: About $17 - Green pepper ($.50), celery ($1.49), tomatoes ($0.99), parsley ($1.39), tomato paste ($0.60), shrimp ($11.98).

Prep: 10 minutes

Cook: 25 minutes

Yield: 10 servings

1 large onion, chopped
1/2 cup finely chopped green pepper
1 celery rib with leaves, finely chopped
1 tablespoon canola oil
3 garlic cloves, minced
1 can (28 ounces) whole tomatoes
1/4 cup minced fresh parsley
1/4 cup water
1/4 cup tomato paste
2 tablespoons lime juice
1 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon hot pepper sauce
1/4 teaspoon ground allspice
2 pound bag frozen cooked cocktail shrimp, thawed

In a large nonstick skillet, saute the onion, green pepper and celery in oil for 3-4 minutes. Add garlic; cook 1 minute longer.
Drain tomatoes, reserving juice; add juice to skillet. Mash tomatoes and add to skillet.
Stir in the parsley, water, tomato paste, lime juice and seasonings. Bring to a boil. Reduce heat; simmer, uncovered for 15 minutes or until thickened.
Serve warm with shrimp.

Nutrition: (12 shrimp with 1/3 cup sauce) 133 calories, 2.6 g fat, 0.1 g saturated fat, 176 mg cholesterol, 971.4 mg sodium, 6.6 g carbohydrate, 1.5 g fiber, 3.7 g sugars, 20.5 g protein.

Asian Shrimp Soup

2010-01-09T08:27:00.002-06:00

A very flavorful and delicious Asian soup. Shelby said it reminded her of the soup you get at the Japanese steakhouse, but this version has a lot more vegetables in it. Tammy and Shelby both don't like shrimp, but they ate it in the soup and liked it. If you don't want to use shrimp, you could substitute a little bit of cooked chicken or pork. Very low in calories, but if you're watching your sodium intake, the soup has more than half of your daily allowance per serving.

Cost: About $13. - Spaghetti ($1.59), mushrooms ($1.96), corn ($1.25), teriyaki sauce ($2.75), lettuce ($1.99), shrimp ($2.69), green onion ($0.59).

Prep: 15 minutes

Cook: 20 minutes

Yield: 8 servings

2 ounces uncooked thin whole wheat spaghetti, broken into 1-inch pieces
6 cups water plus 2 tablespoons water, divided
6 chicken bouillon cubes
1 teaspoon salt
12 oz package sliced mushrooms
1 cup frozen corn
2 teaspoons cornstarch
1 tablespoon reduced-sodium teriyaki sauce
2 cups thinly sliced romaine lettuce
1 can (4 ounces) small shrimp, rinsed and drained
4 green onions, sliced

Cook pasta according to package directions; drain.
In a saucepan, combine 6 cups water, chicken bouillon and salt; bring to a boil.
Stir in the mushrooms and corn. Reduce the heat; cook, uncovered, until vegetables are tender.
Combine cornstarch, teriyaki sauce and 2 tablespoons water until smooth; stir into soup. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened.
Reduce the heat; add the lettuce, shrimp, green onion and spaghetti; heat through.

Nutrition: (1 cup) 69 calories, 0.4 g fat, 0 g saturated fat, 28.8 mg cholesterol, 1435.5 mg sodium, 11.3 g carbohydrate, 1.5 g fiber, 2.2 g sugars, 4.1 g protein.

Tuna Noodle Casserole

2010-01-08T12:02:00.003-06:00

Took a chance and tried making this tuna noodle casserole for dinner on Thursday. I never have really cared much for tuna casserole. This recipe was alright. If your diet allows, salt and pepper along with possibly some shredded cheese would add a little more flavor to it. Without, it was a little bit bland. However, it was inexpensive to make and the serving size is a lot.

Cost: About $10. - Cream of Celery Soup ($1.49x2), tuna fish (1.39x2) ,yolk-free wide noodles ($1.99), peas ($1.25), pimientos ($0.89).

Prep: 20 minutes
Cook: 30 minutes
Yield: 8 servings

2 cans (10 3/4 ounces) reduced-fat reduced-sodium condensed cream of celery soup, undiluted
1 cup fat-free milk
4 cups cooked yolk-free wide noodles (12 oz bag)
2 cups frozen peas, thawed
2 cans (6 ounces) light water-packed tuna, drained and flaked
1 jar (2 ounces) diced pimientos, drained
4 tablespoons dry bread crumbs
2 tablespoons butter, melted

In a large bowl, combine soup and milk until smooth. Add the noodles, peas, tuna and pimientos; mix well.
Pour into a 10 in. baking dish coated with cooking spray. Bake, uncovered, at 400 for 25 minutes . Toss crumbs and butter; sprinkle over the top. Bake 5 minutes longer or until golden brown.

Nutrition: (1 cup) 209 calories, 5.3 g fat, 2.5 g saturated fat, 33.4 mg cholesterol, 803.4 sodium, 23.5 g carbohydrate, 2.6 g fiber, 4.3 g sugars, 15.0 g protein.

Chicken 'n' Bean Tacos

2010-01-08T11:34:00.004-06:00

On Wednesday we made Chicken 'n' Bean Tacos. The tacos were done in a jiffy. The combination of black beans with the chicken and tomatoes were a good change of pace. We also added salsa to them. The recipe could also be made using pinto beans, kidney beans, cannellini beans or chickpeas.

Cost: About $12 - Chicken ($4.00), black beans ($1.38), parsley ($1.39), tortillas ($1.75), cheese ($2.00), tomatoes ($1.01).

Prep: 10 minutes
Cook: 20 minutes
Yield: 1 Dozen

1 1/2 pound boneless skinless chicken breasts, cut into bite-size pieces
1 medium onion
2 garlic cloves, minced
1 can (15 ounces) black beans, undrained
1/4 cup minced fresh parsley
2 teaspoons ground cumin
1/4 teaspoon pepper
12 corn tortillas (6 inches), warmed
1/2 cup shredded reduced-fat cheddar cheese
1 cup chopped fresh tomatoes

In a nonstick skillet, saute the chicken, onion and garlic until juices run clear. Stir in the beans, parsley, cumin and pepper; heat through.
Spoon 1/3 cup down the center of each tortilla; sprinkle with cheese and tomatoes. Fold in half; serve immediately.

Nutrition: (1 taco) 171 calories, 3.6 g fat, 1.4 g saturated fat, 37.5 mg cholesterol, 300.1 mg sodium, 17.1 g carbohydrate, 3.6 g fiber, 1.5 g sugar, 17.9 g protein.

Sweet-and-Sour Chicken

2010-01-06T09:11:00.006-06:00

We made this sweet-and-sour chicken stir fry for dinner on Tuesday. The original recipe came out a little too sweet, so I've modified the recipe a little to try and tone down the amount of sauce. The meal was easy to prepare and affordable.

Cost: About $12 - Chicken ($4.00), zucchini ($0.61), snow peas ($0.77), green pepper ($0.75), pineapple juice ($2.39), pinapple chunks ($1.15), rice ($1.75).

Prep/Total Time: 30-45 minutes

Yield: 8 servings

1 1/2 pound boneless skinless chicken breasts, cut into strips
2 medium carrots, sliced
1 medium onion, chopped
1 1/2 teaspoons canola oil
1 small zucchini, sliced
1 cup snow peas
1 medium green pepper, cut into strips (or red pepper)
4 1/2 tablespoons sugar
3 tablespoons cornstarch
1/8 teaspoon pepper
9 ounces pineapple juice
4 1/2 tablespoons ketchup
3 tablespoons lemon juice
3 tablespoons reduced-sodium soy sauce
1 can (8 ounces) unsweetend pineapple chunks, drained
4 cups hot cooked rice

In a nonstick skillet, cook the chicken, carrot and onion in oil until chicken is browned. Add the zucchini, peas and red pepper; cook and stir until vegetables are crisp-tender.
In a bowl, combine sugar, cornstarch, pepper and pineapple juice until smooth. Stir in the ketchup, lemon juice and soy sauce. Pour over the chicken mixture. Add the pineapple. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.

Nutrition: (1/2 cup mixture with 1/2 cup rice) 307 calories, 3.6 g fat, 0.4 g saturated fat, 48.8 mg cholesterol, 499.7 mg sodium, 41.8 g carbohydrate, 11.7 sugar, 2.8 g fiber, 22 g protein.

Tex-Mex Lasagna

2010-01-04T19:05:00.005-06:00

Tonight we had Tex-Mex Lasagna, which combines Mexican food with Lasagna for a very tasty dinner. It was a little bit more expensive to make due to the lean beef and all the cheeses, but would definitely be a recipe we would make again. One of the few drawbacks about the meal is the large amount of sodium in each serving at about 1,200 mg. The meal made 12 generous portions. We used mild salsa and chose Mexican cheese rather than Monterey Jack cheese. We also didn't use the green onions since our grocery store did not have any in stock this week.

Cost: $18.00 - .99 lb 92% Lean Ground Beef ($3.54), 16 oz refried beans ($0.81), 15 oz black beans ($1.38), frozen corn ($1.25), jalapeno ($0.26), 15 oz tomato sauce ($0.81), salsa ($1.59), Barilla Lasagna No Boiling ($2.45), Mexican cheese ($2.00), 2% cheddar cheese ($2.00), sour cream ($0.89), avocado ($0.99).

Prep/Total Time: 20 minutes prep, 45 minutes cook

Yield: 12 servings

1 pound lean ground beef
1 can (16 ounces) refried beans
1 can (15 ounces) black beans, rinsed and drained
1/2 cup frozen corn, thawed
1 jalapeno pepper, seeded and chopped
1 envelope taco seasoning
1 can (15 ounces) tomato sauce, divided
2 1/2 cups salsa
12 no-cook lasagna noodles
1 1/2 cups (6 ounces) shredded Monterey Jack cheese or Mexican cheese blend
1 1/2 cups (6 ounces) shredded 2 % cheddar cheese
1 cup (8 ounces) fat-free sour cream
1 medium ripe avocado, peeled and cubed
4 green onions, thinly sliced

In a large nonstick skillet, cook beef over medium heat until no longer pink; drain. Stir in the beans, corn, jalapeno, taco seasoning and 3/4 cup tomato sauce.
Combine salsa and remaining tomato sauce. Spread 1/4 cup into a 13-in. x 9-in. x 2 in. baking dish coated with cooking spray. Layer with four noodles (noodles will overlap slightly, half of the meat sauce, 1 cup salsa mixture, 1/2 cup Monterey Jack cheese and 1/2 cup cheddar cheese. Repeat layers. Top with the remaining noodles, salsa mixture and cheeses.
Cover and bake at 350 for 45-50 minutes or until edges are bubbly and cheese is melted. Let stand for 10 minutes before cutting. Serve with sour cream, avocado and onions.

Nutrition: (1 piece) 375 calories, 17.7 g fat, 9.5 g saturated fat, 66.8 mg cholesterol, 1,193 mg sodium, 27.7 g carbohydrate, 5.3 g sugar, 5.8 g fiber, 26.2 g protein.

Slow-Cooked Pork Roast

2010-01-03T17:57:00.005-06:00

For Sunday dinner this week, we had slow-cooked pork roast with mashed potatoes and green beans. The sauce for the recipe had a nice sweet and tangy taste that also went well on the mashed potatoes. After cooking, we shredded the pork with a fork and served it with the sauce that I had added two tablespoons of cornstarch and reheated to thicken. I had two servings of the meat (6 ounces), which was more than enough to fill my appetite. It also made plenty for leftovers to have for lunch the next day.

Cost: $15 - Apple Juice ($1.59), Crushed Pineapples ($1.15), Barbecue Sauce ($1.49), Lemon ($0.49), 3.2 lb Pork Loin ($10.14).

Prep/Total Time: 20 minutes prep, 4 hours + standing time

Yield: 12 servings

1 can (20 ounces) unsweetened crushed pineapple, undrained
1 cup barbecue sauce
2 tablespoons natural apple juice
1 teaspoon dried rosemary, crushed or 1 tablespoon minced fresh rosemary
2 teaspoons grated lemon peel
1 teaspoon minced garlic
1 teaspoon Liquid Smoke
1/2 teaspoon salt
1/4 teaspoon pepper
1 boneless pork loin (3 pounds)

In a saucepan, combine the pineapple, barbecue sauce, apple juice, rosemary, lemon peel, garlic, Liquid Smoke, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered for 3 minutes. Meanwhile, in a nonstick skillet coated with cooking spray, brown the pork roast.
Place the roast in a 5-qt. slow cooker. Pour sauce over roast and turn to coat. Cook on high for 4 hours or on low for 6-7 hours. Let stand 15 minutes before carving.

Nutrition: (3 ounces cooked with 1/4 cup sauce) 199 calories, 2.7 g fat, 1.1 g saturated fat, 53.3 mg cholesterol, 306 mg sodium, 19.7 g carbohydrate, 0.5 g fiber, 14.1 g sugar, 22.4 g protein.

Chocolate Angel Food Cake

2010-01-01T19:21:00.004-06:00

We had chocolate angel food cake for dessert after dinner tonight and were really pleased with the taste. The cake was able to satisfy Tammy's constant craving for sweets and chocolate and yet was only 184 calories per slice. However, we both were forced to have two slices of it.

I don't have a tube pan yet, so I made it using just a normal cake pan. The cake came out in a mushroom shape, but the taste was still good. Next time I make it though, I'll have to invest in the tube pan to help with the look of the cake.

The total cost to make the cake for us was about $9.50 with almost half of the cost coming from the raspberries. The angel food cake mix was $2.25, the frozen raspberries were $3.99, the generic whipped topping was $1.15 and the baking cocoa was $2.19.

Prep/Total Time: 15 minutes prep, 35 minutes bake, 1 hour cool

Yield: 12 servings

1 package (16 ounces) angel food cake mix
1 1/4 cups cold water
1/2 cup baking cocoa

Raspberry Sauce

Sugar substitute equivalent to 1/4 cup sugar (splenda)
2 teaspoons cornstarch
1 package (12 ounces) frozen unsweetened raspberries, thawed
1 1/4 cups reduced-fat whipped topping

In a large mixing bowl, beat cake mix and water on low speed for 30 seconds. Beat on high for 45 seconds. Add cocoa; beat on high 15 seconds longer.
Gently spoon into an ungreased 10-in. tube pan. Cut through the batter with a knife to remove air pockets. Bake on the lowest oven rack at 350 for 35-40 minutes or until lightly browned and entire top appear dry. Immediately invert pan; cool completely, about 1 hour.
In a saucepan, combine the sugar substitute and cornstarch. Add raspberries; stir until blended. Bring to a boil; cook and stir for 2 minutes or until the mixture is thickened. Remove saucepan from the heat; cool.
Run a knife around side and center tube of pan; remove the cake. Strain the raspberry sauce; spoon over cake slices. Dollop with whipped topping.

Nutrition: (1 slice) 184 calories, 2 g fat, 1 g saturated fat, 0 mg cholesterol, 329 mg sodium, 38 g carbohydrate, 2 g fiber, 4 g protein.

Steak Fajitas

2010-01-01T18:45:00.002-06:00

Today Shelby and I made steak fajitas for dinner. The recipe we used was really easy to throw together and quick to make. I thought the fajitas were really good, but everybody else felt like it was a little too spicy. If I made them again, I would only use about 1/8 teaspoon of pepper and use a mild salsa rather than a medium to try and lessen the spiciness to please everybody.

The grocery store didn't have much of a selection this week on sirloin steak, so we ended up having to buy the higher priced top end cut. I cut off most of the visible fat before cooking the meat. We also used whole wheat tortillas instead of the regular flour tortillas. The recipe serving suggestion of 3/4 a cup was rather high, so we put less on each tortilla and made eight with the mix.

Other additions to this meal that you could do would be to add more of a variety of different colored peppers and topping with cheese and sour cream.

The total cost for us to make the meal was just over $16. This included a hefty $10.31 for the 1.29 pounds of sirloin steak, $2.19 for the whole wheat tortillas (package of eight), $1.79 for the medium generic salsa and $.75 for the green bell pepper. All of the other ingredients were things we already had in supply.

Prep/Total Time: 20-30 minutes

Yield: 5 servings

1 pound boneless beef sirloin steak, cut into thin 3-inch strips
2 teaspoons canola oil
1 medium green pepper, cut into thin strips
1 medium onion, quartered and thinly sliced
3 garlic cloves, minced
1/2 teaspoon chili powder
1/4 teaspoon dried oregano
1/4 teaspoon pepper
1 cup salsa or picante sauce
5 flour tortillas (8 inches), warmed

In a nonstick skillet, brown beef in oil; drain. Add the green pepper, onion, garlic, chili powder, oregano and pepper. Cook and stir for 5 minutes or until vegetables are crisp-tender. Add salsa; cook 3 minutes longer or until heated through.
Spoon 3/4 cup beef mixture down the center of each tortilla. Fold one side over filling and roll up. Serve immediately.

Nutrition: (1 fajita) 313 calories, 9 g fat, 2 g saturated fat, 51 mg cholesterol, 515 mg sodium, 32 g carbohydrate, 3 g fiber, 23 g protein.

Three-Bean Chili

2010-01-01T09:46:00.003-06:00

We made the chili on a cold Wednesday night, and it really hit the spot. The chili was surpisingly tasty, which was a little surprising since I'm a meat eater and there was no meat in it. The entire family loved it, and it was one of the few times we didn't have to fight with the children to eat their dinner.

The chili was really easy to make since most of the recipe is just putting in different canned goods. I had Shelby help me make the meal, and she had a good time cooking. It was really easy to cook since there was not a lot of prep time and the only thing needing to be cut was the squash. When we made the chili, squash wasn't really in season, but we were able to find three small yellow squash in the organic section that tasted just fine.

The serving size is big, yet only 179 calories, so it was not a problem for me to have two servings and feel full after. The 10 g of fiber and 10 g of protein per serving was also a plus and helped control hunger after.

The meal was under $10 and made plenty of leftovers. The cost of our supplies were Tomato paste ($0.60), Chili Beans ($1.19), Tomato Sauce ($1.19), Kidney Beans ($0.69), Stewed Tomatoes ($1.00), Pinto Beans ($0.69), Frozen Corn ($1.25), Yellow Squash ($0.81) for a total cost of $7.42. We used the leftovers for lunch the next day, and even Shelby wanted to take some with her to Daycare for lunch, which we allowed.

Prep/Total Time: 30-45 minutes

Yield: 10 servings

2 1/4 cups water
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 1/2 ounces) chili beans, undrained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) tomato sauce
1 can (14 1/2 ounces) no-salt added stewed tomatoes
1 can (6 ounces) tomato paste
1 tablespoon chili powder
1 teaspoon dried oregano
1 teaspoon minced garlic
1 1/2 cups fresh or frozen corn
1 1/2 cups coarsely chopped yellow summer squash

In a Dutch oven, combine the water, beans, tomato sauce, tomatoes, tomato paste and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
Add the corn and squash. Bring to a boil. Reduce heat; simmer 10 minutes longer or until the squash is tender.

Nutrition: (1 cup) 179 calories, 1 g fat, Trace saturated fat, 0 mg cholesterol, 491 mg sodium, 37 g carbohydrate, 10 g fiber, 10 g protein.

Sweet Potato Yeast Rolls

2010-01-01T09:25:00.004-06:00

I made these delicious rolls to go along my three-bean chili on Wednesday night. It took a little bit of prep time to get them ready, but it was well worth the wait. The biggest problem with them is they make so many (about 30) and its easy to pop six or seven down before you even realize it.

The rolls are pretty inexpensive to make, especially since most of the ingredients are ones you may already have in stock. I had to purchase the yeast ($1.29) and 1 yam ($0.81) for a total cost of $2.10. One yam was enough to make at least two batches of the rolls.

I boiled the yam and then mashed it before putting it in the freezer for a quick cool down. But if you didn't want the hassle of cooking and cooling the mashed yam, you could probably use canned yams for the recipe.

Prep/Total Time: About three hours

Yield: 2 1/2 dozen

1 package (1/4 ounce) active dry yeast
1 cup warm fat-free milk (110 to 115 degrees)
1 teaspoon plus 1/3 cup sugar, divided
1/3 cup cold mashed sweet potatoes
2 eggs, separated
2 tablespoons butter, softened
3/4 teaspoon salt
3 1/2 to 4 cups all-purpose flour
4 teaspoons cold water
1 tablespoon sesame seeds

In a large mixing bowl, dissolve yeast in warm milk. Add 1 teaspoon sugar; let stand for 5 minutes. Add the sweet potatoes, egg yolks, butter, salt, remaining sugar and 2 cups flour. Beat until smooth. Stir in enough remaining flour to form a soft dough.
Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a bowl coated with cooking spray, turning once to coat top. Cover and let rise in a warm place until doubled, about 1 1/2 hours.
Punch dough down. Turn onto a lightly floured surface; divide into 30 balls. Roll each ball into a 10-in. rope; tie each rope into a loose knot. place 2 in. apart on baking sheets coated with cooking spray. Cover and let rise until doubled, about 30 minutes.
In a small bowl, beat egg whites and cold water; brush over rolls. Sprinkle with sesame seeds. Bake at 350 for 15-17 minutes or until lightly browned. Remove from pans to cool on wire racks.

Nutrition: (One Roll) 92 calories, 1 g fat, 1 g saturated fat, 16 mg cholesterol, 76 mg sodium, 16 g carbohydrate, 1 g fiber, 3 g protein.

Easy Beef Goulash

2009-12-29T18:29:00.003-06:00

I have been pretty busy lately and haven't been able to update this blog as frequently as I have in the past. But I am trying again to be more diligent at it.

Today I made Easy Beef Goulash for dinner and got to use the new pots and pans that my parents gave us for Christmas. It was pretty simple to make and didn't take a lot of time. I used whole wheat Rotini for the pasta and unsalted diced tomatoes.

The dish didn't have a ton of flavor and doesn't rank among my favorite low-calorie pastas that I've made, but it wasn't terrible either. After a little prodding, the kids ate their portion, and we were able to have plenty of leftovers for lunch tomorrow.

We ate the meal with some canned corn. The cost for the dinner was about $9.50 (whole wheat Rotini - $1.20, 1 pound sirloin - $5.50, green pepper - $0.50, diced tomatoes - $0.89, beef broth - $0.89, corn $0.50)

Prep/Total Time: 30-60 minutes

Yield: 6 servings

1 1/2 cups uncooked spiral pasta
1 pound boneless beef sirloin steak, cut into 1/8-inch-thick strips
1 tablespoon canola oil
1 medium onion, chopped
1 medium green pepper, chopped
1 can (14 1/2 ounces) diced tomatoes, undrained
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 teaspoons red wine vinegar
1 to 2 teaspoons paprika
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon caraway seeds
1/4 teaspoon pepper
2 tablespoons all-purpose flour
1/4 cup cold water

Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, stir-fry beef in oil for 4-5 minutes or until meat is no longer pink. Add onion and green pepper; cook and stir for 2 minutes. Stir in tomatoes, water, broth, vinegar and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
In a small bowl, combine flour and cold water until smooth. Add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain the pasta; stir into beef mixture.

Nutrition (One Serving 1 cup): 272 calories, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 371 mg sodium, 29 g carbohydrate, 2 g fiber, 22 g protein.

Glorified Boston Butt

2009-07-26T18:15:00.001-05:00

1 (3 1/2 to 4 lb) butt roast
2 tbsp. vegetable oil
1 (10 3/4 oz) Cream of Mushroom soup
1/2 cup water
1 cup onion, chopped
1 tsp. salt
1/4 tsp. pepper
1/8 tsp. red pepper flakes
1 bay leaf
1 1/2 lbs. potatoes, quartered
4 medium carrots, sliced
1 tbsp. Worcestershire sauce

Brown roast in hot oil in large Dutch oven. Pour off fat.
Combine soup and next 7 ingredients. Pour over roast. Cover and simmer 1 1/2 hours, stirring occasionally.
Add potatoes, carrots, and Worcestershire sauce. Cover and simmer 30 minutes or until vegetables are tender. Remove bay leaf.
Remove pot roast and vegetables to a serving platter, reserving drippings. Cook pan drippings over medium heat until slightly reduced. Serve gravy with roast.

Comments: Boston Butts were on sale this week so we got an eight pounder and cut it in half for this recipe. I really like the flavor, especially the gravy that it made. It tasted great over the vegetables and pork. The problem with Boston Butts is they have a lot of fat, so you really have to peal a lot of it away. We recently purchased a new stovetop Dutch oven that is really good for recipes like this. It cooks the meat as tender as a slow cooker, but in less than half the time.

Barbecued Turkey Pizza

2009-07-26T18:03:00.001-05:00

Prep/Total Time: 20 minutes + standing prep, 25 minutes bake

Yield: 8 servings

1 cup water (70 to 80 degrees)
2 tablespoons olive oil
1 tablespoon sugar
1 teaspoon salt
3 cups all-purpose flour
2 teaspoons active dry yeast
3/4 cup barbecue sauce
1 1/2 cups cubed cooked turkey breast
1/2 cup fresh or frozen corn, thawed
1 small red onion, julienned
1 small green pepper, julienned
1 garlic clove, minced
1 cup (4 ounces) shredded park-skim mozzarella cheese
1/2 cup shredded reduced-fat cheddar cheese
1/4 cup grated Parmesan cheese

In a bread machine pan, place the first six ingredients in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
When cycle is complete, turn dough onto a lightly floured surface. Punch down; cover and let stand for 10 minutes. Roll dough into a 14-in. circle. Transfer to a 14-in. pizza pan coated with cooking spray; build up edges slightly.
Spread barbecue sauce over crust. Layer with half of the turkey, corn, onion, green pepper, garlic and cheese. Repeat layers. Bake at 400 for 25-30 minutes or until the crust is golden brown.

Nutrition: (1 slice) 366 calories, 9 g fat, 4 g saturated fat, 38 mg cholesterol, 663 mg sodium, 52 g carbohydrate, 2 g fiber, 20 g protein.

Comments: This is the first time I’ve tried making pizza and it turned out great. The dough was perfect, and we’ll use that recipe to make other kinds of pizza. We didn’t have cubed turkey breast so I used about 5 chicken tenders that I grilled and chopped up.

Ham Mushroom Fettuccine

2009-07-26T17:54:00.001-05:00

Prep/Total Time: 25 minutes

Yield: 6 servings

12 ounces uncooked fettuccine
3/4 pound fully cooked lean ham, cubed
2 tablespoons olive oil
1 medium onion, finely chopped
1/2 pound fresh mushrooms, sliced
1 tablespoon all-purpose flour
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon pepper
1 1/4 cups fat-free evaporated milk
1/2 cup frozen peas, thawed
2 tablespoons reduced-fat sour cream

Cook fettuccine according to package directions. Meanwhile, in a large skillet, sauté ham in oil until lightly browned. Remove with a slotted spoon and set aside. Add onion to skillet; sauté for 4 minutes. Add mushrooms; sauté three minutes longer.
Stir in the flour, rosemary and pepper until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add peas and sour cream. Cook 2 minutes longer. Drain fettuccine; stir into the mushroom mixture. Add ham; heat through.

Nutrition: (1 1/3 cups) 334 calories, 8 g fat, 1 g saturated fat, 29 mg cholesterol, 876 mg sodium, 46 g carbohydrate, 3 g fiber, 21 g protein.

Comments: A great way to use up leftover ham and a nice alternative to other fettuccine recipes. We used turkey ham for the recipe.

Oven-Fried Chicken

2009-07-26T17:46:00.001-05:00

Prep/Total Time: 10 minutes prep, 40 minutes bake

Yield: 6 servings

1/2 cup cornmeal
1/2 cup dry bread crumbs
1 teaspoon dried tarragon
1 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon pepper
3 egg whites
2 tablespoons fat-free milk
1/2 cup all-purpose flour
6 bone-in chicken breast halves (6 ounces each)
Refrigerated butter-flavored spray

In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
Place in a 15-in. x 10-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until juices run clear.

Nutrition: (1 chicken breast) 248 calories, 2 g fat, 1 g saturated fat, 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber 30 g protein.

Comments: Not a huge fan of oven-fried chicken compared to normal fried chicken. The tastes don’t even compare. This wouldn’t be at the top of the list for low-fat meals to prepare with bone-in chicken breasts.

Refried Bean Enchiladas

2009-07-26T16:48:00.001-05:00

Prep/Total Time: 20 minutes prep, 20 minutes bake

Yield: 6 servings

2 cups vegetarian refried beans
1 cup (8 ounces) 1% cottage cheese
1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese, divided
1 tablespoon olive oil
4 1/2 teaspoons all-purpose flour
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 1/2 cups water
1 teaspoon cider vinegar
1/2 teaspoon dried minced onion
12 flour tortillas (6 inches)

In a large bowl, combine the beans, cottage cheese and 1 cup cheddar cheese; set aside. For sauce, in a large nonstick skillet, whisk the oil, flour, chili powder, garlic powder and salt until smooth. Gradually stir in the water, vinegar and onion. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat.
Dip both sides of each tortilla into sauce. Place about 1/2 cup bean mixture down the center of each tortilla. Roll up and place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Pour remaining sauce over top; sprinkle with remaining cheese. Cover and bake at 350 for 20-25 minutes or until heated through.

Nutrition: (2 enchiladas) 384 calories, 11 g fat, 5 g saturated fat, 22 mg cholesterol, 729 mg sodium, 48 g carbohydrate, 7 g fiber, 24 g protein.

Comments: Another flavorful and delicious vegetarian meal that is easy to make. This is another meal that could be prepared ahead of time.

Pork Chops with Red Cabbage

2009-07-26T16:41:00.001-05:00

Prep/Total Time: 30 minutes

Yield: 5 servings

5 boneless pork loin chops (4 ounces each)
1 tablespoon olive oil
1 jar (16 ounces) shredded sweet-and-sour red cabbage, undrained
1 can (8 ounces) unsweetened pineapple chunks, drained
1 tablespoon minced fresh parsley
1 teaspoon dried minced onion
1 teaspoon dried oregano
1/4 teaspoon coarsely ground pepper
Dash celery seed
1 small onion, peeled and halved

In a large nonstick skillet, brown pork chops on both sides in oil. In a bowl, combine the cabbage, pineapple, parsley, dried onion, oregano, pepper and celery seed. Cut each onion half into eight wedges; place over pork chops. Top with cabbage mixture.
Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until meat juices run clear and onions are tender.

Nutrition: (1 pork chop with 1/2 cup cabbage mixture) 336 calories, 8 g fat, 2 g saturated fat, 57 mg cholesterol, 67 mg sodium, 43 g carbohydrate, 1 g fiber, 23 g protein.

Comments: This complete meal has a lot of sweet and salty taste with the cabbage and pineapple combined with the pork chop. We cut out the bone from our pork loin chops to make them boneless.

Five-Veggie Stir-Fry

2009-07-26T16:34:00.001-05:00

Prep/Total Time: 20 minutes

Yield: 4 servings

2 tablespoons cornstarch
2 tablespoons sugar
1/2 teaspoon ground ginger
1 cup orange juice
1/4 cup reduced-sodium soy sauce
2 garlic cloves, minced
2 large carrots, sliced
2 cups broccoli florets
2 cups cauliflowerets
4 teaspoons olive oil, divided
1 cup quartered fresh mushrooms
1 cup fresh or frozen snow peas
4 cups hot cooked rice

In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside.
In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.

Nutrition: (1 cup) 382 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 648 mg sodium, 74 g carbohydrate, 3 g fiber, 9 g protein.

Comments: A good stir fry minus the meat. We used sugar snap peas instead of snow peas. The orange juice gave it a nice citrus flavor.

Tasty Lentil Tacos

2009-07-26T15:52:00.001-05:00

Prep/Total Time: 10 minutes prep, 35 minutes cook

Yield: 6 servings

1 cup finely chopped onion
1 garlic clove, minced
1 teaspoon canola oil
1 cup dried lentils, rinsed
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
2 1/2 cups vegetable broth
1 cup salsa
12 taco shells
1 1/2 cups shredded lettuce
1 cup chopped fresh tomato
1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
6 tablespoons fat-free sour cream

In a large nonstick skillet, sauté the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and the oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender.
Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly. Stir in the salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with the lettuce, tomato, cheese and sour cream.

Nutrition: (2 tacos) 361 calories, 12 g fat, 5 g saturated fat, 25 mg cholesterol, 874 mg sodium, 44 g carbohydrate, 12 g fiber, 19 g protein.

Comments: A fun and healthy alternative to the normal taco. We were surprised at the flavor the lentils provided using the homemade seasoning mixture. This recipe is a good one to prepare ahead a time and freeze for later.

Mustard-Glazed Pork Chops

2009-07-26T15:42:00.001-05:00

Prep/Total Time: 30 minutes

Yield: 6 servings

1/2 cup packed brown sugar
1/3 cup Dijon mustard
5 tablespoons cider vinegar
2 tablespoons molasses
1 tablespoon ground mustard
6 bone-in pork loin chops (6 ounces each)

In a small saucepan, whisk the brown sugar, Dijon mustard, vinegar, molasses and ground mustard until blended. Bring to a boil over medium heat, stirring frequently. Reduce heat; cover and simmer for 2-3 minutes or until thickened.
Place pork chops in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Top with sauce; turn to coat. Bake, uncovered, at 350 for 18-22 minutes or until juices run clear, basting occasionally.

Nutrition: (1 pork chop) 258 calories, 9 g fat, 3 g saturated fat, 58 mg cholesterol, 397 mg sodium, 25 g carbohydrate, Trace fiber, 21 g protein.

Comments: A delicious barbecue sauce with mustard. We broiled both sides for a couple of minutes to give it more of a crispy topping.

Home-Style Coleslaw

2009-07-12T19:47:00.001-05:00

Prep/Total Time: 20 minutes + chilling

Yield: 7 servings

8 cups finely shredded cabbage
1/2 cup shredded carrot
1/3 cup reduced-fat mayonnaise
1/3 cup fat-free sour cream
1 tablespoon sugar
2 teaspoon cider vinegar
1/2 teaspoon salt
1/4 teaspoon pepper

In a large bowl, combine cabbage and carrot. In a small bowl, combine the dressing ingredients. Pour over cabbage mixture; toss to coat. Cover and refrigerate for 6-8 hours or overnight.

Nutrition: (2/3 cup) 88 calories, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 292 mg sodium, 12 g carbohydrate, 3 g fiber, 2 g protein.

Comments: We waited just about three hours before cracking it out, but even then it tasted good. I’m sure it will taste even better after sitting overnight. We liked that the dressing was light enough that the cabbage wasn’t drowning in it like a lot of coleslaw. You could actually taste the cabbage and carrots in it.

Breaded Pork Chops

2009-07-12T19:41:00.001-05:00

Prep/Total Time: 10 minutes + chilling prep, 25 minutes bake

Yield: 6 servings

2 tablespoons all-purpose flour
4 egg whites
1/2 teaspoon Worcestershire sauce
1/2 teaspoon balsamic vinegar
1/8 teaspoon hot pepper sauce
3/4 cup dry bread crumbs
3 tablespoons grated Parmesan cheese
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon paprika
6 boneless pork loin chops (1/2 inch thick and 4 ounces each)
Refrigerated butter-flavored spray

Place flour in a shallow dish. In another shallow dish, beat the egg whites, Worcestershire sauce, vinegar and hot pepper sauce. In a third dish, combine the bread crumbs, cheese, thyme, salt and paprika. Coat pork chops with flour. Dip into egg mixture, then coat with crumb mixture. Place on a plate; cover and refrigerate for 1 hour.
Place chops in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray; spritz chops with butter-flavored spray. Bake, uncovered, at 350 for 25-28 minutes or until juices run clear.

Nutrition: (1 pork chop) 250 calories, 8 g fat, 3 g saturated fat, 74 mg cholesterol, 372 mg sodium, 12 g carbohydrate, 1 g fiber, 29 g protein.

Comments: We broiled the pork chops on each side for a couple of minutes to help make it crispy on the outside. Next time we would cook it in a broiler pan so the juices can drip down. We used pork loin chops with the bone and just cut them out before preparing. We didn’t really care too much for the breading, but the meat was good.

Salsa Potato Salad

2009-07-12T19:33:00.001-05:00

Prep/Total Time: 10 minutes+chilling

Yield: 7 servings

1/3 cup fat-free mayonnaise
2 tablespoons fat-free sour cream
1/4 cup salsa
1 tablespoon minced fresh parsley
3 cups cubed cooked unpeeled potatoes
1 celery rib, thinly sliced
1/4 cup chopped onion
1/2 cup shredded reduced-fat cheddar cheese

In a bowl, combine the mayonnaise, sour cream, salsa and parsley. In a large bowl, combine the potatoes, celery and onion. Add dressing and toss to coat. Stir in cheese. Cover and refrigerate for at least 1 hour before serving.

Nutrition: (1/2 cup) 101 calories, 2 g fat, 1 g saturated fat, 8 mg cholesterol, 194 mg sodium, 17 g carbohydrate, 2 g fiber, 4 g protein.

Comments: The salsa helps disguise the fact that this version of potato salad is low fat and besides a light red tint, you don’t even notice its in there. Tasted good after an hour of refrigeration, but tasted even better the next day.

Salsa Chicken Skillet

2009-07-12T18:46:00.001-05:00

Prep/Total Time: 25 minutes

Yield: 4 servings

1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
2 teaspoons canola oil
1/2 pound fresh mushrooms, sliced
1 medium green pepper, chopped
3/4 cup chopped onion
1/2 cup chopped celery
1/2 cup frozen corn, thawed
1 garlic clove, minced
2 cups salsa
2 cups hot cooked rice
1/4 cup shredded reduced-fat cheddar cheese
1/2 cup reduced-fat sour cream

In a large skillet, sauté chicken in oil until no longer pink; drain and set aside. Coat skillet with cooking spray. Saute mushrooms, green pepper, onion, celery, corn and garlic for 6-8 minutes or until vegetables are tender. Add salsa and reserved chicken; heat through. Serve over rice. Top with cheese and sour cream.

Nutrition: (1 1/4 cups over 1/2 cup cooked rice with 1 tablespoon sour cream) 355 calories, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 649 mg sodium, 39 g carbohydrate, 7 g fiber, 29 g protein.

Comments: I thought this dish was delicious and full of flavor. The salsa really added a lot to it since there are no other seasonings involved. I used medium salsa and, again, it was too hot for everybody else’s taste. They would have preferred a mild salsa. Leftovers tasted great even without the rice.

Chicken Jambalaya

2009-07-12T18:39:00.001-05:00

Prep/Total Time: Prep 20 minutes, cook 1 hour

Yield: 6 servings

3/4 pound boneless skinless chicken breasts, cubed
3 cups reduced-sodium chicken broth
1 1/2 cups uncooked brown rice
4 ounces reduced-fat smoked turkey sausage, diced
1/2 cups thinly sliced celery with leaves
1/2 cup chopped onion
1/2 cup chopped green pepper
2 to 3 teaspoons Cajun or Creole seasoning
1 to 2 garlic cloves, minced
1/8 teaspoon hot pepper sauce
1 bay leaf
1 can (14 1/2 ounces) no-salt added diced tomatoes, undrained

In a large nonstick skillet lightly coated with cooking spray, sauté chicken for 2-3 minutes. Stir in the next 10 ingredients. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes.
Stir in tomatoes; cover and simmer 10 minutes longer or until liquid is absorbed and rice is tender. Remove from the heat; let stand for 5 minutes. Discard bay leaf.

The following spices may be substituted for the Creole seasoning; 1/2 teaspoon each paprika and the garlic powder, and a pinch each cayenne pepper, dried thyme and ground cumin.

Nutrition: (1 cup) 302 calories, 4 g fat, 1 g saturated fat, 43 mg cholesterol, 452 mg sodium, 45 g carbohydrate, 3 g fiber, 21 g protein.

Comments: I like Cajun food, so this was really good too me. However, to everybody else, it was a little too spicy. I thought it had a lot of flavor and it still tasted good the next day as leftovers.

Chicken Noodle Casserole

2009-07-09T21:40:00.001-05:00

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 servings

2/3 cup chopped onion
1 garlic clove, minced
1 tablespoon olive oil
1 1/2 pounds boneless skinless chicken breasts, cut into 3/4-inch cubes
1 can (14 1/2 ounces) chicken broth
1 1/2 cups chopped carrots
3 celery ribs, chopped
1/2 teaspoon dried savory
3 tablespoons butter
3 tablespoons all-purpose flour
3/4 teaspoon salt
1/8 teaspoon white pepper
1 1/2 cups 2 % milk
1 1/4 cups shredded reduced-fat cheddar cheese
8 ounces wide egg noodles, cooked and drained.

In a large nonstick skillet, sauté onion and garlic in oil until tender. Add chicken; cook and stir until no longer pin. Add the broth, carrots, celery and savory. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender.
In a saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Pour over chicken mixture. Add noodles; mix well.
Transfer to a 3-qt. baking dish coated with cooking spray. Bake, uncovered, at 350 degrees for 15-20 minutes or until bubbly.

Nutrition: (1 cup) 343 calories, 11 g fat, 5 g saturated fat, 95 mg cholesterol, 681 mg sodium, 30 g carbohydrate, 2 g fiber, 31 g protein.

Comments: This is now one of Tammy’s favorites. It had really good flavor and tasted a lot like home made chicken noodle soup. We used 1/4 tsp ground sage instead of the savory and skim milk instead of the 2 % milk.

Chicken Pasta Primavera

2009-07-09T19:25:00.001-05:00

Prep/Total Time: 20 minutes

Yield: 6 servings

6 ounces uncooked spaghetti
1 can (10 3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
3/4 cup water
1 tablespoon lemon juice
1 1/2 teaspoon dried basil
3/4 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
1 package (16 ounces) frozen California-blend vegetables, thawed
4 cups cubed cooked chicken breast
3 tablespoons grated Parmesan cheese

Cook spaghetti according to package directions. Meanwhile, in a large saucepan, combine the soup, water, lemon juice, basil, garlic powder, salt and pepper. Stir in vegetables; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until vegetables are tender.
Stir in the chicken; heat through. Drain spaghetti; add to chicken mixture and toss to coat. Sprinkle with Parmesan cheese.

Nutrition: (1 1/3 cups) 342 calories, 5 g fat, 2 g saturated fat, 78 mg cholesterol, 526 mg sodium, 36 g carbohydrate, 4 g fiber, 35 g protein.

Comments: We used fresh chicken, about 2 pounds, so it took longer since we had to cook it first. I thought it had a little too strong of a lemon juice flavor, so next time I would cut that down to about 1/2 a tablespoon. Overall, wasn’t bad.

Smoked Sausage with Pasta

2009-07-09T19:16:00.001-05:00

Prep/Total Time: 25 minutes

Yield: 4 servings

4 ounces uncooked angel hair pasta
1/2 pound reduced-fat smoked turkey sausage, cut into 1/2-inch slices
2 cups sliced fresh mushrooms
2 garlic cloves, minced
4 1/2 teaspoons minced fresh basil or 1 1/2 teaspoons dried basil
1 tablespoon olive oil
2 cups julienned seeded plum tomatoes
1/8 teaspoon salt
1/8 teaspoon pepper

Cook the pasta according to the package directions. Meanwhile, in a large nonstick skillet, sauté the sausage, mushrooms, garlic and basil in oil until the mushrooms are tender.
Drain the pasta; add to the sausage mixture. Add the tomatoes, salt and pepper; toss gently. Heat through.

Nutrition: (1 1/4 cups) 258 calories, 9 g fat, 1 g saturated fat, 0 g cholesterol, 611 mg sodium, 30 g carbohydrate, 3 g fiber, 16 g protein.

Comments: We used dried basil rather than fresh for the meal. It tasted alright. I like turkey, but I’m not a big fan of turkey sausage over pork sausage. It tasted a lot like having cut up pieces of hot dog. Was a really quick meal to prepare.

Crispy French Toast

2009-07-02T22:23:00.001-05:00

Prep/Total Time: 30 minutes

Yield: 12 slices

1/2 cup egg substitute
1/2 cup fat-free milk
1/4 cup orange juice
1 teaspoon vanilla extract
Dash ground nutmeg
12 slices day-old French bread (3/4 inch thick)
1 1/2 cups crushed cornflakes

In a shallow dish, combine the egg substitute, milk, orange juice, vanilla and nutmeg. Add bread; soak for 5 minutes, turning once. Coat both sides of each slice with cornflake crumbs.
Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425 for 10 minutes; turn. Bake 5-8 minutes longer or until golden brown.

Nutrition: (1 slice) 147 calories, 1 g fat, Trace saturated fat, Trace cholesterol, 359 mg sodium, 28 g carbohydrate, 1 g fiber, 5 g protein.

Comments: Had a different taste to them, but weren’t bad. We ate them with turkey bacon and hash browns. Next time I would just coat each side in the liquid rather than soak for 5 minutes. The bread came out a little soggy.

Crumb-Topped Scallops

2009-07-02T22:16:00.001-05:00

Prep/Total Time: 15 minutes

Yield: 4 servings

1/4 cup dry bread crumbs
1 tablespoon margarine, melted
1 to 2 teaspoons dried parsley flakes
1 pound sea scallops
6 fresh mushrooms, quartered
1 tablespoon white wine or reduced-sodium chicken broth
1 1/2 teaspoons lemon juice
1/4 teaspoon dried thyme
1/8 teaspoon garlic powder
1/8 teaspoon seasoned salt
1/8 teaspoon pepper
Lemon wedges, optional

In a small bowl, combine bread crumbs, margarine and parsley; set aside. Place scallops and mushrooms in a 9-in. microwave-safe pie plate. Combine wine or broth, lemon juice and seasonings; pour over the scallop mixture.
Cover and microwave at 50% power for 1 1/2 minutes; drain. Sprinkle with crumb mixture. Cover and microwave at 50% power 3 1/2 minutes longer or until scallops are opaque, stirring once. Serve with lemon if desired.

Nutrition: (prepared with reduced-sodium broth) 162 calories, 4 g fat, 0 g saturated fat, 38 mg cholesterol, 321 mg sodium, 10 g carbohydrate, 1 g fiber, 21 g protein.

Comments: It was okay, but not the best scallops I’ve had. I’m the only one that ate them. Everybody else spit them out after one bite. Really quick to make. I’m not sure I like my scallops microwaved. I’d rather have them grilled.

Black Bean Fajitas

2009-06-30T20:17:00.001-05:00

Prep/Total Time: 10 minutes

Yield: 4 servings

1/2 cup each julienned sweet yellow and red peppers
1 can (15 ounces) black beans, rinsed and drained
4 flour tortillas (6 inches), warmed
1 medium tomato, seeded and chopped
1/2 cup salsa
1/2 cup shredded reduced-fat cheddar cheese
1/4 cup fat-free sour cream

Place the yellow and red pepper in a microwave-safe bowl. Cover and microwave on high for 2 minutes or until crisp-tender. Add beans; cover and cook 1 minute longer or until heated through.
Spoon 1/2 cupful down the center of each tortilla; top with tomato, salsa, cheese and sour cream. Fold in half.

Nutrition: (1 fajita) 257 calories, 6 g fat, 2 g saturated fat, 13 mg cholesterol, 671 mg sodium, 36 g carbohydrate, 6 g fiber, 13 g protein.

Comments: Great for when you want a good meal done quick. Has a good flavor considering there is no sauce and no meat.

New York Cheesecake

2009-06-28T22:31:00.002-05:00

Cost: About $16 ($1.36 per serving) - graham crackers ($2.29), low-fat cottage cheese ($1.65), light cream cheese ($1.89 x 2), plain yogurt ($2.19), lemon ($0.50), strawberries ($3.50), strawberry jam ($2.39).

Yield: 12 servings

Crust

9 whole graham crackers (5 ounces), broken into rough pieces and processed in a food processor to fine even crumbs (about 1 1/4 cups)
4 tablespoons (1/2 stick) unsalted butter, melted
1 tablespoon sugar

Filling

1 pound 1 percent (low fat) cottage cheese
1 pound light cream cheese, at room temperature (sold in tubs - takes 2)
8 ounces (1 cup) low-fat yogurt cheese (make yourself)
1 1/2 cups (10 1/2 ounces) sugar
1/4 teaspoon salt
1/2-1 teaspoon grated zest from 1 lemon
1 tablespoon vanilla extract
3 large eggs, at room temperature
Vegetable oil spray
Fresh strawberry topping (optional)

For the crust: Adjust an oven rack to the middle position and heat the oven to 325 degrees. In a medium bowl, stir together the graham cracker crumbs, melted butter, and sugar until combined. Transfer the mixture to a 9-inch springform pan and press evenly into the pan bottom. Bake the crust until fragrant and beginning to brown 10 to 15 minutes. Cool on a wire rack. Increase the temperature to 500 degrees.
For the Filling: Meanwhile, line a medium bowl with a clean dish towel or several layers of paper towels. Spoon the cottage cheese into the bowl and let drain for 30 minutes.
Process the drained cottage cheese in a food processor until smooth and no visible lumps remain, about 1 minute, scraping down the bowl as needed. Add the cream cheese and yogurt cheese and continue to process until smooth, 1 to 2 minutes, scraping down the sides of the bowl as needed. Add the sugar, salt, lemon zest, and vanilla and continue to process until smooth, about 1 minute, scraping down the sides of the bowl as needed. With the processor running, add the eggs one at a time and continue to process until smooth.
Being careful not to disturb the baked crust, spray the insides of the springform pan with vegetable oil spray. Set the springform pan on a rimmed baking sheet. Pour the processed cheese mixture into the cooled crust.
Bake for 10 minutes. Without opening the oven door, reduce the oven temperature to 200 degrees and continue to bake until an instant-read thermometer inserted into the center of the cheesecake reads 150 degrees, about 1 1/2 hours.
Transfer the cake to a wire rack and run a paring knife around the edge of the cake to loosen. Cool the cake at room temperature until barely warm, 2 1/2 to 3 hours, running a paring knife around the edge of the cake every hour or so. Wrap the pan tightly in plastic wrap and refrigerate until cold, at least 3 hours.
To unmold the cheesecake, wrap a hot kitchen towel around the springform pan and let stand for 10 minutes. Remove the sides of the pan and blot any excess moisture from the top of the cheesecake with paper towels. Let the cheesecake stand at room temperature about 30 minutes before slicing.

Nutrition: Cal 340, Fat 13 g, Sat fat 8 g, Chol 85 mg, Carb 41 g, Protein 11 g, Fiber 0 g, Sodium 530 mg.

Per Serving with Topping: Cal 400, fat 13 g, sat fat 8 g chol 85 mg, carb 57 g, protein 11 g, fiber 1 g, sodium 540 mg.

Fresh Strawberry Topping

Yield: 3 cups

1 pound strawberries, hulled and cut lengthwise into 1/4 to 3/8 inch wedges
1/4 cup sugar
1/2 cup strawberry jam
1 tablespoon juice from 1 lemon

Toss the berries, sugar, and salt in a medium bowl and let stand until the berries have released some juice and the sugar has dissolved, about 30 minutes, tossing occasionally to combine.
Process the jam in a food processor until smooth, about 8 seconds. Transfer the jam to a small saucepan and bring to a simmer over medium-high heat. Simmer, stirring frequently, until dark and no longer frothy, about 3 minutes. Stir in the lemon juice, then gently stir the warm jam into the strawberries. Cover with plastic wrap and refrigerate until cold, at least 2 hours or up to 12. To serve, spoon a portion of sauce over individual slices of cheesecake.

Nutrition: (1/4 cup) Cal 60, Fat 0 g, Sat Fat 0 g, Chol 0 mg, Carb 16 g, Protein 0 g, Fiber 1 g, Sodium 10 mg.

Comments: This recipe cuts 240 calories, 30 grams of fat, 18 grams of saturated fat and 180 mg of cholesterol from the original recipe and you wouldn’t even know it’s the light version. At 400 calories with topping, it still is a once in awhile treat. It took about two days to prepare everything for the cake, but it was worth it. The cake was creamy and delicious. Definitely restaurant quality.

You need to use light cream cheese, which is sold in a tub and not in the blocks. The 1 percent cottage cheese is low fat cottage cheese. The easiest way to get the yogurt cheese is to make it yourself. To make 1 cup of it you get 16 ounces (2 cups) plain low-fat yogurt. Make sure the yogurt is a name brand like Danon. I tried using a Schnucks generic version and it didn't turn out because the yogurt wasn't as thick. Line a fine-mesh strainer set over a deep container with 3 paper coffee filters or a double layer of cheesecloth. Spoon the yogurt into the lined strainer, cover, and refrigerate. After 10 to 12 hours, about 1 cup of the liquid will have drained out of the yogurt, and the yogurt will have a creamy, cream cheese like consistency. You can also use yogurt cheese instead of cream cheese for a spread. An easy way to hull the strawberry is to use a large straw cut to 4 inches. Push the straw up from the bottom and it will create a hole in the strawberry and knock off the top.

Autumn Pot Roast

2009-06-28T18:46:00.001-05:00

Prep/Total Time: 30 minutes + cooling prep, 2 3/4 hours bake

Yield: 8 servings

1 boneless beef rump roast (about 3 pounds), tied
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons canola oil
3/4 cup fresh or frozen cranberries
1/2 cup water
1/4 cup sugar
1 cup reduced-sodium beef broth
1/3 cup prepared horseradish, drained
1 cinnamon stick (3 inches)
3 whole cloves
16 pearl onions
2 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 3/4-inch cubes
16 baby carrots
4 teaspoons cornstarch
2 tablespoons cold water

Sprinkle meat with salt and pepper. In a Dutch oven, brown meat in oil. Drain and remove from the heat. In a large saucepan, combine cranberries, water and sugar. Cook and stir over medium heat until cranberries pop and liquid is slightly thickened, about 8 minutes. Remove from the heat.
Add the broth and horseradish; pour over meat. Place cinnamon stick and cloves in a double thickness of cheesecloth; bring up corners of cloth and tie with kitchen string to form a bag. Add to Dutch oven. Cover and bake at 325 for 2 hours.
Meanwhile, in a large saucepan, bring 6 cups water to a boil. Add pearl onions; boil for 3 minutes. Drain and rinse in cold water; peel and set aside. Add sweet potatoes to Dutch oven. Cover and cook 15 minutes longer. Add carrots and onions; cover and cook 30-40 minutes more or until vegetables and meat are tender. Remove meat and vegetables; keep warm. Discard spice bag.
Cool pan juices for 10 minutes; transfer to a blender. Cover and process until smooth; return to pan. Combine cornstarch and cold water until smooth. Gradually whisk into pan juices. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with meat and vegetables.

Nutrition: (3 ounces cooked beef with 3/4 cup vegetables and 3 tablespoons gravy) 328 calories, 9 g fat, 3 g saturated fat, 83 mg cholesterol, 235 mg sodium, 31 g carbohydrate, 4 g fiber, 29 g protein.

Comments: We used a 3 pound chuck roast and didn’t tie it. We also couldn’t find fresh or frozen cranberries so we used about a 1/2 cup of whole berry cranberry sauce instead. The flavors in this meal were amazing. The sweet cinnamony taste was a nice change from the normal potato and carrot pot roast. It was also nice to be able to pull out the Dutch oven.

Buttermilk Biscuits

2009-06-28T18:30:00.001-05:00

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 biscuits

2 cups all-purpose flour
3 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold butter
3/4 to 1 cup buttermilk
1 tablespoon fat-free milk

In a bowl, combine the flour, baking powder, baking soda and salt; cut in butter until mixture resembles coarse crumbs. Stir in enough buttermilk just to moisten dough.
Turn onto a lightly floured surface; knead 3-4 times. Pat or roll to 3/4-in. thickness. Cut with a floured 2-1/2 in. biscuit cutter. Place on a baking sheet coated with cooking spray. Brush with milk. Bake at 450 for 12-15 minutes or until golden brown.

Nutrition: (1 biscuit) 164 calories, 5 g fat, 3 g saturated fat, 13 mg cholesterol, 382 mg sodium, 25 g carbohydrate, 1 g fiber, 4 g protein.

Comments: Have just as much flavor as the regular biscuits. Nice as buttery, and you don’t feel guilty eating a few extra. We made the biscuits smaller so there was a 16 biscuit yield and allowed us to have two for a serving.

Savory Roasted Chicken

2009-06-27T18:45:00.001-05:00

Prep/Total Time: 10 minutes prep, 1-1/2 hours + standing cook

Yield: 10 servings

1 roasting chicken (6 to 7 pounds)
1 teaspoon onion salt
1/2 teaspoon dried thyme
1/2 teaspoon dried savory
1/4 teaspoon grated orange peel
1/4 teaspoon pepper
1 teaspoon canola oil

Place chicken on a rack in a shallow roasting pan. Carefully loosen the skin above the breast meat. Combine the onion salt, thyme, savory, orange peel and pepper; rub half of the herb mixture under the loosened skin. Rub chicken skin with oil; sprinkle with remaining herb mixture.
Bake at 375 for 1 1/2 to 2 hours or until a meat thermometer reads 180. Let stand for 10-15 minutes. Remove skin before carving. Skim fat and thicken pan juices for gravy if desired.

Nutrition: (4 ounces cooked chicken, skin removed, calculated without gravy) 197 calories, 8 g fat, 2 g saturated fat, 86 mg cholesterol, 267 mg sodium, trace carbohydrate, trace fiber, 29 g protein.

Comments: Not a bad rub. We don’t cook whole chickens that often, but this tasted pretty good. We used a 5 pound chicken and substituted 1/4 teaspoon of ground sage instead of the dried savory.

Veggie Macaroni Salad

2009-06-27T18:38:00.001-05:00

Prep/Total Time: 35 minutes + chilling

Yield: 10 servings

2 cups uncooked elbow macaroni
1 large tomato, seeded and chopped
1 cup frozen peas, thawed
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup chopped celery
1 hard-cooked egg, chopped
2 green onions, sliced

Dressing

3/4 cup reduced-fat mayonnaise
1 cup fat-free plain yogurt
2 tablespoons sugar
1 tablespoon prepared mustard
1/8 teaspoon celery seed

Cook macaroni according to package directions; drain and rinse in cold water. In a large bowl, combine the macaroni, tomato, peas, cheese, celery, egg and onions.
In a small bowl, combine the dressing ingredients. Pour over macaroni mixture and toss to coat. Refrigerate until serving.

Nutrition: (3/4 cup) 234 calories, 8 g fat, 2 g saturated fat, 31 mg cholesterol, 246 mg sodium, 32 g carbohydrate, 2 g fiber, 8 g protein.

Comments: With the egg, I took out the egg yolk since I don’t like it in salads. It tasted really good and in my opinion, is one of the best macaroni salads that I’ve had. Usually it tastes too strong with the mayonnaise. I think the yogurt makes all the difference.

Crispy Baked Cauliflower

2009-06-27T18:32:00.001-05:00

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 6 servings

4 cups cauliflowerets
6 tablespoons all-purpose flour
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon pepper
2 1/2 cups cornflakes, crushed
2 egg whites

Place cauliflower in a saucepan with a small amount of water. Cover and cook for 5-10 minutes or until crisp-tender; drain.
In a small resealable plastic bag, combine flour, garlic powder, paprika and pepper. Place cornflake crumbs in another resealable plastic bag. Lightly beat egg whites in a shallow bowl. Toss the cauliflowerets one at a time in flour mixture, then roll in egg whites and coat with crumbs. Place on a baking sheet coated with cooking spray. Bake at 425 for 15-20 minutes or until golden brown. Serve immediately.

Nutrition: (3/4 cup) 92 calories, Trace fat, 0 g saturated fat, 0 mg cholesterol, 145 mg sodium, 19 g carbohydrate, 0 g fiber, 4 g protein.

Comments: I thought this was going to taste better than it did. It looked really pretty, but the taste was bland. We dipped them in some light Ranch dressing to add flavor.

Pork Picante

2009-06-25T22:13:00.001-05:00

Prep/Total Time: 25 minutes

Yield: 6 servings

1/3 cup all-purpose flour
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1 1/2 pounds pork tenderloin, cut into 3/4-inch cubes
1 tablespoon canola oil
1 cup salsa
1/3 cup peach preserves
Hot cooked rice, optional

In a large resealable plastic bag, combine the flour, chili powder, cumin, garlic powder and cayenne. Add the pork a few pieces at a time and shake to coat.
In a large nonstick skillet or wok, brown pork in oil. Add salsa and peach preserves; cover and simmer for 10-15 minutes or until meat is no longer pink. Serve over rice if desired.

Spice It Up: To give Pork Picante even more zip and heat, use hot salsa rather than mild and add a diced jalapeno pepper. You can also add some dried chipotle chili pepper to the seasoning mix.

Nutrition: (2/3 cup without rice): 237 calories, 6 g fat, 2 g saturated fat, 63 mg cholesterol, 236 mg sodium, 19 g carbohydrate, 2 g fiber, 23 g protein.

Comments: Super quick to make and tastes very good. We ate it over rice. I used a 2 pound pork tenderloin, which made about 8 servings. The standard recipe was already spicy enough for us.

Horseradish-Crusted Turkey Tenderloins

2009-06-23T19:36:00.001-05:00

Prep/Total Time: 10 minutes prep/25 minutes bake

Yield: 4 servings

2 tablespoons reduced-fat mayonnaise
2 tablespoons prepared horseradish
1 pound turkey tenderloins
1/2 cup soft bread crumbs
2 tablespoons minced fresh parsley
2 tablespoons chopped green onion

Sauce

1/4 cup reduced-fat mayonnaise
1/4 cup fat-free plain yogurt
2 tablespoons fat-free milk
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
1/4 teaspoon paprika

Combine mayonnaise and horseradish; spread over turkey. In a shallow dish, combine the bread crumbs, parsley and onion. Roll turkey in crumb mixture to coat.
Place in an 11-in. x 7-in. x 2-in. baking dish coated with cooking spray. Bake, uncovered, at 425 for 25-30 minutes or until a meat thermometer reads 170.
In a small bowl, combine the sauce ingredients. Slice turkey; serve with sauce.

Crumb Clue: To make fresh bread crumbs, tear slices of fresh white, French or whole wheat bread into 2-in. pieces. Place in a food processor or blender; cover and pulse several times to make coarse crumbs. One slice of bread yields about 1/2 cup crumbs.

Nutrition: (3 ounces cooked turkey with 3 tablespoons sauce: 237 calories, 9 g fat, 2 g saturated fat, 85 mg cholesterol, 404 mg sodium, 8 g carbohydrate, 1 g fiber, 29 g protein.

Comments: We doubled the recipe since the tenderloin we got was nearly two pounds. However, we found out you don’t need to double the sauce even if you double the recipe. We had way too much left over. The only turkey tenderloin that I could find at the grocery store was one of those packaged and flavored kind. But, after using it, next time I would just try to find a boneless turkey breast. I tried to rinse of the seasoning on the packaged tenderloin, but there was still some left on it. The meal tasted good and everybody ate it. The kids like to eat every meat lately with barbecue sauce, and that’s what they did with this.

Seasoned Turkey Burgers

2009-06-22T19:53:00.001-05:00

Prep/Total Time: 20 minutes prep/20 minutes cook

Yield: 5 servings

1/2 cup herb-seasoned stuffing croutons
1 pound ground turkey breast
1 small onion, finely chopped
5 hamburger buns, split
Lettuce leaves, onion, tomato slices and fat-free mayonnaise, optional

Crush or process stuffing croutons into fine crumbs. In a bowl, combine crumbs, turkey and onion. Shape into five patties.
Broil or grill over medium-hot heat for 8-10 minutes, turning once. Serve on buns with lettuce, onion, tomato and mayonnaise if desired.

Nutrition: (1 burger calculated without bun, lettuce, onion, tomato and mayonnaise) 124 calories, 1 g fat, 0 g saturated fat, 45 mg cholesterol, 163 mg sodium, 5 g carbohydrate, 0 g fiber, 23 g protein.

Comments: I really like this. I grilled them and added lettuce, tomato, onion, horseradish sauce, ketchup and Dijon mustard. It satisfied my craving for a burger and was a lot more healthy. However, the rest of the family has a hard time eating regular homemade hamburgers and so I am the pretty much the only one who will eat them.

Peanut Butter Cookies

2009-06-22T19:46:00.002-05:00

Prep/Total Time: 15 minutes + freezing prep/10 minutes + cooling cook

Yield: 2 dozen

3 tablespoons butter, softened
2 tablespoons reduced-fat peanut butter
1/2 cup packed brown sugar
1/4 cup sugar
1 egg white
1 teaspoon vanilla extract
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt

In a large mixing bowl, cream the butter, peanut butter and sugars. Add egg white; beat until blended. Beat in vanilla. Combine flour, baking soda and salt; gradually add to the creamed mixture. Shape into 8-in. roll; wrap in plastic wrap. Freeze for 2 hours or until firm.
Unwrap and cut into slices, about 1/4 in. thick. Place 2 in. apart on baking sheets coated with cooking spray. Flatten with a fork. Bake at 350 for 6-8 minutes for chewy cookies or 8-10 minutes for crisp cookies. Cool for 1-2 minutes before removing to wire racks; cool completely.

Nutrition: (1 cookie) 62 calories, 2 g fat, 1 g saturated fat, 4 mg cholesterol, 64 mg sodium, 11 g carbohydrate, 1 g fiber, 1 g protein.

Comments: These cookies tasted really good. They tasted pretty much like regular peanut butter cookies. They were easy to make with items we had around the house.

Spiced Beef Roast

2009-06-21T18:24:00.001-05:00

Prep/Total Time: 25 minutes + marinating prep/2 1/4 hours+ standing cook

Yield: 8 servings

1 medium onion, thinly sliced
1 cup white vinegar
1/2 cup beef broth
1/2 cup packed brown sugar
1 bay leaf
1 teaspoon ground ginger
3/4 teaspoon salt
1/2 teaspoon each ground allspice, cinnamon and nutmeg
1/2 teaspoon pepper
1/8 teaspoon cayenne pepper
1 boneless beef sirloin tip roast or round roast (2 pounds)
3/4 cup each chopped dried plums and apricots
1/4 cup golden raisins
1 teaspoon cornstarch
2 tablespoons cold water

For marinade, combine the onion, vinegar, broth, brown sugar, bay leaf and seasonings in a small saucepan. Cook and stir over medium heat until sugar is dissolved. Cool to room temperature.
Pierce roast several times with a meat fork; place in a large resealable plastic bag. Add cooled marinade. Seal bag and turn to coat; refrigerate for 8 hours or overnight.
Place the meat and the marinade in an ungreased 11-in. x 7-in. x 2-in. baking dish. Bake, uncovered, at 325 for 1 1/2 hours. Stir in dried fruit and raisins. Bake 45-55 minutes longer or until meat and fruit are tender. Discard bay leaf. Remove roast to a platter; let stand for 10 minutes before slicing.
For gravy, combine cornstarch and water until smooth. Pour the pan juices into a saucepan; gradually stir in cornstarch mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with beef.

Nutrition: (3 ounces cooked beef with 2 tablespoons gravy) 317 calories, 6 g fat, 2 g saturated fat, 71 mg cholesterol, 285 mg sodium, 38 g carbohydrate, 4 g fiber 26 g protein.

Comments: This is the meal I made myself for father’s day this year, and it was bursting with flavor. The tastes were exquisite and unlike any other roast beef I’ve had. The spices and fruit gave it a exotic look and flavor. However, others in the family didn’t care for the dried fruit gravy, but it tasted good without it. In fact, you could probably do this recipe without the fruit if you wanted.

Garlic-Chive Mashed Potatoes

2009-06-21T18:12:00.001-05:00

Prep/Total Time: 30 minutes

Yield: 10 servings

3 1/2 pounds russet potatoes (about 5 larger), peeled and quartered.
3 garlic cloves, peeled
1/8 teaspoon paprika
1 1/2 cups (12 ounces) fat-free sour cream
1 cup reduced-sodium chicken broth, warmed
2 tablespoons minced chives
1 teaspoon salt
1/4 teaspoon pepper

Place the potatoes, garlic and paprika in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 15-20 minutes or until potatoes are tender. Drain.
In a large mixing bowl, beat potatoes and garlic. Add the sour cream, broth, chives, salt and pepper; beat until smooth.

Nutrition: (3/4 cup) 152 calories, 1 g fat, 1 g saturated fat, 0 mg cholesterol, 354 mg sodium, 33 g carbohydrate, 2 g fiber, 5 g protein.

Comments: The taste was good, but our came out a little runny. Next time I would add the broth a little at a time until I had the desired texture.

Southwestern Hominy

2009-06-21T18:06:00.001-05:00

Prep/Total Time: 5 minutes prep, 30 minutes bake

Yield: 12 servings

1 cup chopped onion
2 garlic cloves, minced
2 cans (15 1/2 ounces each) yellow hominy, drained
2 cups chopped tomatoes
1 can (4 ounces) chopped green chilies
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup shredded reduced-fat cheddar cheese

In a large skillet coated with cooking spray, sauté onion and garlic until tender. Add the hominy, tomatoes, chilies, chili powder, cumin and pepper; mix gently.
Transfer to a 2-qt. baking dish coated with cooking spray. Bake, uncovered, at 350 for 25 minutes. Sprinkle with cheese; bake 5 minutes longer or until the cheese is melted.

Nutrition: (serving 1/2 cup) 76 calories, 1 g fat, 0 g saturated fat, 1 mg cholesterol, 223 mg sodium, 14 g carbohydrate, 0 g fiber, 3 g protein.

Comments: This was the first time we’ve made anything using hominy. It’s has a different taste. Although it looks like corn, I would compare the taste more to corn tortillas. The dish was good and definitely something I’d try again.

Perfect Turkey

2009-06-21T15:26:00.001-05:00

Prep/Cook Time: 30 minutes prep, 4 hours cook

Yield: 24 servings

1 (18 pound) whole turkey, neck and giblets removed
2 cups kosher salt
1/2 cup butter, melted
2 large onions, peeled and chopped
4 carrots, peeled and chopped
4 stalks celery, chopped
2 sprigs fresh thyme
1 bay leaf
1 cup dry white wine

Rub the turkey inside and out with the kosher salt. Place the bird in a large stock pot and cover with cold water. Place in refrigerator, and allow the turkey to soak in the salt and water mixture 12 hours, or overnight.
Preheat oven to 35o degrees F. Thoroughly rinse the turkey, and discard the brine mixture.
Brush the turkey with 1/2 the melted butter. Place breast side down on a roasting rack in a shallow roasting pan. Stuff the turkey cavity with 1 onion, 1/2 the carrots, 1/2 the celery, 1 sprig of thyme, and the bay leaf. Scatter the remaining vegetables and thyme around the bottom of the roasting pan, and cover with the white wine.
Roast uncovered 3 1/2 to 4 hours in the preheated oven, until the internal temperature of the thigh reaches 180 degrees F. Carefully turn the turkey breast side up about 2/3 through the roasting time, and brush with the remaining butter. Allow the bird to stand about 30 minutes before carving.

Comments: Turkey breast with bone were on sale at the grocery store and we found this recipe as we were looking for a way to cook it. I didn’t use as much salt for it and I used dried thyme instead of the fresh sprigs. The turkey came out nice and moist with the outside layer a golden brown.

Broiled Tilapia Parmesan

2009-06-21T15:15:00.001-05:00

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 8 servings

1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets

Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Nutrition: 203 calories, 11.4 g total fat, 59 mg cholesterol, 144 mg sodium, 0.6 g total carbs, 0.1 g dietary fiber, 23.5 g protein.

Comments: It’s not an easy thing to get the family to eat fish, but this recipe changed that. The fish was very flavorful. The cook time was really fast as well.

Chinese Chicken Fried Rice II

2009-06-21T15:05:00.001-05:00

Prep/Cook Time: 5 minutes prep, 10 minutes cook

Yield: 3 servings

1 egg
1 tablespoon water
1 tablespoon butter
1 tablespoon vegetable oil
1 onion, chopped
2 cups cooked white rice, cold
2 tablespoons soy sauce
1 teaspoon ground black pepper
1 cup cooked, chopped chicken meat

In a small bowl, beat egg with water. Melt butter in a large skillet over medium low heat. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and cut into shreds.
Heat oil in same skillet; add onion and sauté until soft. Then add rice, soy sauce, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.

Per Serving: 340 calories, 13.6 g total fat, 119 mg cholesterol, 688 mg sodium, 34.5 total carbs, 1.3 g dietary fiber, 18.9 g protein.

Comments: Really quick and easy to cook, especially if you have leftover cooked chicken. We doubled he batch and it tasted good the next day as leftovers.

Marinated Chicken Breasts

2009-06-21T14:59:00.001-05:00

Prep/Total Time: 5 Minutes prep, 15 minutes cook

Yield: 6 servings

2 cups lemon-lime soda
1 cup soy sauce
1/2 cup olive oil
1/2 teaspoon garlic powder
1/2 teaspoon prepared horseradish
6 (6 ounce) boneless, skinless chicken breasts

In a large resealable plastic bag, combine the soda, soy sauce, oil, garlic powder and horseradish; add chicken. Seal the bag and turn to coat. Refrigerate overnight.
Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear.

Comments: Marinade was easy to make. It was one of the better marinades we’ve made for teriyaki chicken.

Buttermilk Blueberry Muffins

2009-06-21T14:48:00.001-05:00

Prep/Total Time: 30 minutes

Yield: 1 dozen

2 cups all-purpose flour
1/2 cup packed brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon grated lemon peel
1/2 teaspoon ground nutmeg
1 cup blueberries
1 cup fat-free vanilla yogurt
1 cup buttermilk

In a large bowl, combine the first six ingredients. Gently fold in blueberries. Combine yogurt and buttermilk; stir into dry ingredients just until moistened.
Coat muffin cups with cooking spray or use paper liners; fill two-thirds full with batter. Back at 400 for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack.

Per Serving: (One Muffin) 145 calories,1 g fat, 0 g saturated fat, 1 mg cholesterol, 267 mg sodium, 31 g carbohydrate, 0 g fiber, 4 g protein.

Comments: If you’re used to the sugary sweet original blueberry muffins, these may not be for you. Otherwise, they tasted nice and light. Our grocery store was out of lemons so we used orange peel instead.

Spiced Tomato Drink

2009-06-20T20:15:00.001-05:00

Yield: 8 Servings

Prep/Total Time: 25 minutes

1 can (46 ounces) tomato juice
1/4 cup packed brown sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon lemon juice

In a large saucepan, combine tomato juice, sugar, cinnamon, allspice, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 20 minutes. Remove from the heat; stir in lemon juice. Serve warm or cold.

Per Serving: (3/4 cup) 62 calories, Trace fat, Trace saturated fat, 0 g cholesterol, 653 mg sodium, 13 g carbohydrate, 1 g fiber, 1 g protein.

Comments: The drinks taste is different, but I like it. It has a kind of spicy, Christmasy flavor. Tasted good hot and I’ll have to try it later cold.

Baked Basil Fries

2009-06-20T19:26:00.001-05:00

Yield: 4 servings

Prep/Total Time: Prep – 10 minutes, Bake – 30 minutes

1/4 cup grated Parmesan cheese
1 tablespoon olive oil
1 tablespoon dried basil
1/4 teaspoon garlic powder
4 medium red potatoes

In a bowl, combine Parmesan cheese, oil, basil and garlic powder. Cut potatoes into 1/4-in. sticks. Add to cheese mixture; toss to coat.
Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425 for 15 minutes; turn potatoes. Bake 15-20 minutes longer or until crisp and tender.

Per Serving: 162 calories, 5 g fat, 0 g saturated fat, 5 mg cholesterol, 117 mg sodium, 27 g carbohydrate, 3 g fiber, 7 g protein.

Comments: These fries were very tasty. I ate them without ketchup, but the kids devoured them with it. They were really easy to make and hard to stop munching on. I’d definitely make them again.

Onion Beef Stroganoff

2009-06-20T19:18:00.001-05:00

Makes 4 Servings

Prep/Total Time: 30 Minutes

1 tablespoon cornstarch
1 envelope onion mushroom soup mix
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup fat-free evaporated milk
1 pound boneless beef sirloin steak, cut into thin strips
2 teaspoon canola oil
1/2 medium onion, sliced and separated into rings
1 garlic clove, minced
1 1/2 cups sliced fresh mushrooms
1 cup (8 ounces) fat-free plain yogurt
Hot cooked noodles
1 tablespoon minced fresh parsley

In a saucepan, combine the cornstarch, soup mix, slat and pepper. Gradually stir in the milk until blended. Bring to a boil; cook and stir 2 minutes or until thickened. Remove from the heat; keep warm.
In a nonstick skillet, brown beef in oil. Add the onion and garlic; cook and stir for 2 minutes. Add mushrooms; cook 1 minute longer or until mushrooms are tender. Reduce heat to low; stir in yogurt and reserved sauce. Cook and stir for 3-5 minutes on low until heated through. Serve over noodles; sprinkle with parsley

Per Serving (3/4 cup calculated without noodles): 303 calories, 9 g fat, 2 g saturated fat, 75 mg cholesterol, 755 mg sodium, 21 g carbohydrate, 1 g fiber, 34 g protein.

Comments: Tasted good. It had a lighter taste then recipes we’ve tried in the past, but good flavor. The kids liked it as well. Using the yogurt was a different ingredient then what I’ve done in the past. Usually I’ve used sour cream.

Provencal Chicken Strips

2009-05-22T18:08:00.001-05:00

If you keep your pantry stocked, this elegant yet easy dish can become a quick weeknight dinner. Pick up chicken tenders on your way home from work and you won’t even have to cut up the chicken breasts.

Makes 4 servings

2 teaspoons olive oil
3/4 pound skinless boneless chicken breasts, cut into 2-inch strips
1 shallot, finely chopped
2 garlic cloves, minced
6-8 plum tomatoes, chopped
2 tablespoons chopped fresh parsley
1 tablespoon capers, rinsed and drained
1 teaspoon red-wine vinegar
1 teaspoon finely chopped fresh rosemary, or 1/4 teaspoon dried
3 cups hot cooked whole-wheat pasta

In a large nonstick skillet, heat the oil. Saute the chicken, stirring constantly, 4 minutes. Add the shallot and garlic; cook, stirring frequently, until the chicken is cooked through, 2-4 minutes.
Stir in the tomatoes, parsley, capers, vinegar, and rosemary. Reduce the heat and simmer until the liquid evaporates, about 10 minutes. Serve the chicken misture over the pasta.

Per Serving (about 1 1/2 cups chicken and pasta mixture): 266 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 118 mg Sod, 33 g Carb, 4 g Fib, 24 g Prot, 35 mg Calc.

POINTS value: 5

Comments: This was another meal that I was pretty much the only one that liked it. I didn’t use the capers and we ate it over pesto noodles. I also sprinkled some grated parmesan cheese over it. It tasted really good to me the next day as well for lunch.

Spicy Pork Stir-Fry

2009-05-22T18:00:00.001-05:00

Use care when cleaning and preparing jalapeno peppers – they contain an ingredient called capsaicin that can irritate the skin. It is safest to wear gloves when handling jalapenos, and always thoroughly wash all utensils (including your cutting board) with soap and hot water after use.

Makes 4 servings

1 tablespoon vegetable oil
1 pound pork tenderloin, cut into thin slices
1 red bell pepper, seeded and cut into 1/2-inch strips
8 scallions, cut into 2-inch lengths
1 (20-ounce) can pineapple chunks, drained
1 tomato, cut into 8 wedges
1 jalapeno pepper, seeded, deveined, and finely chopped (wear gloves to prevent irritation)
2 teaspoons grated peeled fresh ginger
2 garlic cloves, minced
4 teaspoons soy sauce
1 teaspoon Asian (dark) sesame oil
1/4 cup chopped fresh cilantro

Heat a large nonstick wok or skillet over high heat. Add the vegetable oil and pork; stir-fry until the pork is no longer pink, 1-2 minutes. With a slotted spoon, transfer to a plate.
Add the bell pepper; stir-fry 2-3 minutes. Add the scallions; stir-fry 30 seconds, then add the pineapple and stir-fry 30 seconds longer. Add the tomato, jalapeno pepper, ginger, garlic, soy sauce, and sesame oil. Return the pork to the wok and stir-fry 1-2 minutes longer. Serve, sprinkled with the cilantro.

Per Serving (1/4 of stir-fry): 278 Cal, 9 g Fat, 2 g Sat Fat, 0 g Trans fat, 61 mg Chol, 394 mg Sod, 27 g Carb, 3 g Fib, 24 g Prot, 49 mg Calc.

POINTS value: 6

Comments: I was pretty much the only one who liked this. However, next time I would probably do without the tomatoes. I don’t really like the taste of warm large tomato chunks. We served the stir fry over rice.

Campbell's® Slow Cooker Savory Pot Roast

2009-05-22T17:53:00.001-05:00

1 (10.75 oz) can Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or Healthy Request)
1 (2 oz) ouch Dry Onion Soup and Recipe Mix
6 small red potatoes, halved
6 medium carrots, cut into 2-inch pieces
1 (3 pound) boneless beef bottom round roast or chuck pot roast

Stir the soup, onion soup mix, potatoes and carrots in a 4 1/2-quart slow cooker. Add the beef and turn to coat.
Cover and cook on Low for 8-9 hours (or on High for 4 to 5 hours) or until the beef is fork-tender.

Servings: 6

Amount Per Serving: 656 Cal, 33.3 g Total Fat, 147 mg Chol, 533 mg Sod, 36.6 g Total Carbs, 5.4 g Fiber, 50 g Prot.

Emeril’s Roasted Garlic Mashed Potatoes

3 heads garlic, split in 1/2
3 tablespoon olive oil
2 pounds potatoes, peeled and diced
1 stick butter, cubed
1/2 to 3/4 cup heavy cream
Salt and white pepper

Preheat the oven to 450 degrees F.
Place the garlic on a pie pan and drizzle with olive oil. Season with salt and pepper. Place in the oven and roast for 35 to 40 minutes, or until tender and golden brown. Remove from the oven and cool. Squeeze or remove the garlic cloves from the head and place in a small bowl. Using a fork, mash the garlic until smooth.
Place the potatoes in a pot of salted water and bring to a boil. Reduce the heat to a simmer and cook the potatoes until fork tender, about 12 to 15 minutes.
Remove the pan from the heat and drain. Place the potatoes back in the pot and return to the heat. Stir the potatoes, constantly, for 2-3 minutes to dehydrate the potatoes.
Remove the potatoes from the heat. Add the garlic and butter. Using a hand-held masher, mash the butter and garlic into the potatoes. Add enough cream until desired texture is achieved. The potatoes should still be sort of lumpy. Season the potatoes with salt and pepper.

Servings: 6 to 8

Comments: This pot roast recipe was very simple, yet tasted great. The vegetables were nice and tender. We also cooked the garlic mashed potato recipe that is one of our favorites.

Black Beans & Rice

2009-05-22T17:40:00.001-05:00

This makes a very satisfying dinner when you add assertive greens, like mesclun.

Makes 4 servings

4 teaspoons olive oil
1 green bell pepper, seeded and finely chopped
1 onion, finely chopped
5-6 garlic cloves, minced
1 (16-ounce) can black beans, rinsed and drained
1 (14 1/2 ounce) can diced tomatoes
1 cup reduced sodium vegetable broth
4 teaspoons dry sherry
1 teaspoon finely chopped fresh thyme, or 1/2 teaspoon dried
1 bay leaf
1/4 teaspoon dried oregano
1/4 teaspoon hot red pepper sauce
1/2 cup water
1 tablespoon finely chopped fresh cilantro
Salt and freshly ground pepper to taste
4 cups cooked white rice

In a medium nonstick saucepan, heat the oil. Sauté the bell pepper, onion, and garlic until very soft, about 15 minutes. Stir in the beans, tomatoes, stock, sherry, thyme, bay leaf, oregano, pepper sauce, and water; bring to a boil. Reduce the heat and simmer, stirring occasionally, until the sauce thickens and vegetables are tender, about 45 minutes. If the mixture becomes too thick, add hot water to thin to desired consistency.
Stir in the cilantro and season with the salt and pepper; discard the bay leaf. Serve over the rice.

Per Serving (1 cup each beans and rice): 457 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 532 mg Sod, 82 g Carb, 13 g Fib, 17 g Prot, 97 mg Calc.

POINTS value: 9.

Cucumber Salad

2 cucumbers sliced
1 onion sliced
2 tomatoes diced
1 cup vinegar
3/4 cup sugar
1/2 cup water

Add the cucumber, onion and tomato into a large bowl.
In a separate pan, bring the vinegar, sugar and water to a bowl. Pour the liquid over the cucumber mix. Refrigerate and serve chilled.

Comments: This recipe was good, and everybody had no problem eating their share. We made the cucumber salad to go along with it, and it was delicious. The beans and rice tasted great for lunch the next day as well.

Linguine Alfredo

2009-05-22T17:28:00.001-05:00

This creamy sauce boasts the rich, delicious flavor of traditional Alfredo, with a lot less fat. Here, it’s partnered with a mélange of vegetables and, of course pasta.

Makes 4 servings

1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 cup fat-free milk
1/4 cup fat-free cream cheese
1/4 cup grated Asiago or Parmesan cheese
1 cup broccoli florets
1 medium red bell pepper, seeded and cut into 1-inch pieces
1 carrot, thinly sliced
4 cups hot cooked linguine

In a medium nonstick saucepan over medium-low heat, melt the butter. Sauté the garlic until fragrant, about 30 seconds. Whisk in the flour, then gradually whisk in the milk; cook, stirring constantly, until slightly thickened, about 2 minutes. Whisk in the cream cheese and Asiago; cook, stirring, until smooth, 1-2 minutes. Remove from the heat and cover to keep warm.
Meanwhile, place the broccoli, bell pepper, and carrot in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover and steam until tender-crisp, about 3 minutes.
In a large bowl, combine the pasta and steamed vegetables. Add the cheese sauce; toss to coat thoroughly. Serve at once.

Per serving (about 1 1/2 cups): 312 Cal, 6 g Fat, 3 g Sat Fat, 1 g Trans Fat, 14 mg Chol, 221 mg Sod, 51 g Carb, 4 g Fib, 14 g Prot, 201 mg Calc.

POINTS value: 6

Comments: Doesn’t have a lot of flavor. The cream sauce is really bland. I guess that’s why it’s good for you. Served it with chicken tenders and rolls.

Italian Sausage with Peppers

2009-05-22T17:16:00.001-05:00

You can control the heat of this hearty meal-in-a-bowl by using sweet sausages, or a combination of hot and sweet.

Makes 4 servings

2 teaspoons olive oil
1 Bermuda onion, halved lengthwise and thinly sliced
1 red bell pepper, seeded and thinly sliced
1 yellow bell pepper, seeded and thinly sliced
1 green bell pepper, seeded and thinly sliced
1 fennel bulb, trimmed and thinly sliced
2 garlic cloves, thinly sliced
1 cup canned diced tomatoes
1/2 teaspoon salt
Freshly ground pepper, to taste
1/2 pound cooked hot Italian pork sausage
2 cups penne
1/4 cup chopped fresh basil
2 tablespoons chopped fresh flat-leaf parsley

In a large nonstick skillet, heat the oil. Sauté the onion, bell peppers, and fennel until vegetables turn golden, 8-10 minutes. Add the garlic and sauté 1-2 minutes longer. Stir in the tomatoes, salt, and pepper. Reduce the heat and simmer, stirring occasionally, 15 minutes.
Cut the sausage on the diagonal into 1-inch slices. Add the vegetable mixture; simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes longer. If the sauce becomes too dry, add 1-2 tablespoons of water.
Meanwhile, cook the penne according to the package directions; drain.
Add the basil, parsley, and penne to the sausage mixture; toss to combine.

Per Serving (1/4 of sausage-pasta mixture): 438 Cal, 20 g Fat, 6 g Sat Fat, 0 g Trans Fat, 44 mg Chol, 972 mg Sod, 50 g Carb, 6 g Fib, 16 g Prot, 89 mg Calc.

POINTS value: 10

TIP: Pork sausage is high in fat, but worth it for a once-in-a-while treat. You can substitute cooked turkey or chicken sausage for a lower fat content (and a lower POINTS value).

Comments: We used a beef sausage instead of pork, a large yellow onion instead of Bermuda and dried basil instead of fresh. We also cooked more penne to make enough pasta for lunch the next day. The meal was really good. I used hot pepper flakes in mine to spice it up. We also added some shredded parmesan cheese that we had from another meal. Tamara thought the meal tasted better the next day as leftovers.

Pasta Primavera with Provolone

2009-05-12T18:23:00.001-05:00

Pasta Primavera, which translates to “springtime pasta,” was created to feature fresh spring vegetables—as we do here with the zucchini and peppers. If you want to go all fresh, substitute 4 or 5 chopped stewed tomatoes (add a little water during cooking if the sauce becomes too dry). The smoked provolone adds a special richness to the dish.

Makes 4 servings

1 teaspoon olive oil
2 onions, finely chopped
1 garlic clove, minced
1 green or red bell pepper, seeded and diced
1 medium zucchini, diced
1 cup coarsely chopped plum tomatoes
1/2 cup low-sodium chicken broth
1/4 teaspoon salt
2 tablespoons finely chopped fresh parsley
1/4 teaspoon dried oregano
1/4 teaspoon crushed red pepper
3 cups hot cooked penne, farfalle, or medium pasta shells
1/3 cup shredded smoked provolone or other smoked cheese
1 tablespoon grated Parmesan cheese

In a large nonstick skillet over medium heat, heat the oil. Sauté the onions, garlic, bell pepper, and zucchini until the onions are golden, about 5 minutes.
Stir in the tomatoes, broth, salt, parsley, oregano, and red pepper; bring to a boil. Reduce the heat and simmer until thickened, about 10 minutes. Pour over the penne, then stir in the provolone and Parmesan.

Per serving (1 1/2 cups): 255 Cal, 5 g Fat, 3 g Sat Fat, 0 g Trans Fat, 11 mg Chol, 280 mg Sod, 41 g Carb, 4 g Fib, 11 g Prot, 150 mg Calc.

POINTS value: 5

Comments: This is Tamara’s favorite so far from weight watchers, but I cheated to make it taste better. I added a lot more cheese than it called for. I put about 1/3 cup of Parmesan cheese and I had about 1/3 cup of Taco cheese left over from another meal that I added. It made the meal very cheesy and delicious, adding a lot more flavor than what would have been in it. We also used four fresh Roma tomatoes instead of the plum tomatoes, which I couldn’t find. We ate it with a frozen vegetable mix and dinner rolls. The leftovers tasted great the next day for lunch.

Beef Stroganoff III

2009-05-10T23:21:00.001-05:00

This classic recipe has proved itself time and time again. Strips of chuck roast simmered with green onions and mushrooms, then flavored with mustard and a good Rhine wine. Serve over steamed rice or noodles.

2 pounds beef chuck roast
1/2 teaspoon salt
1/2 teaspoon ground black pepper
4 ounces butter
4 green onions, sliced (white parts only)
4 tablespoons all-purpose flour
1 (10.5 ounce) can condensed beef broth
1 teaspoon prepared mustard
1 (6 ounce) can sliced mushrooms, drained
1/3 cup sour cream
1/3 cup white wine
salt to taste
ground black pepper to taste

Remove any fat and gristle from the roast and cut into strips 1/2 inch thick by 2 inches long. Season with 1/2 teaspoon of both salt and pepper.
In a large skillet over medium heat, melt the butter and brown the beef strips quickly, then push the beef strips off to one side. Add the onions and cook slowly for 3 to 5 minutes, then push to the side with the beef strips.
Stir the flour into the juices on the empty side of the pan. Pour in beef broth and bring to a boil, stirring constantly. Lower the heat and stir in mustard. Cover and simmer for 1 hour or until the meat is tender.
Five minutes before serving, stir in the mushrooms, sour cream, and white wine. Heat briefly then salt and pepper to taste.

Makes 8 servings

Comments: This is what I made Tamara for Mother’s day. It was really good and flavorful. I used a pound of stew meat cut into smaller slices instead of the chuck roast. I also used fresh mushrooms instead of canned and sautéed them before putting in sauce. We served it on egg noodles and had fresh sautéed green beans and rolls on the side.

Cold Sesame Noodles

2009-05-04T22:03:00.001-05:00

Traditionally made with toasted sesame paste, this side dish is also terrific prepared with reduced-fat peanut butter. For best results, serve at room temperature soon after tossing the sauce with the noodles.

Makes 8 servings

6 ounces chow mein noodles or spaghetti
1/3 cup reduced-fat smooth peanut butter
1/3 cup water
3 tablespoons ketchup
2 tablespoons hoisin sauce
2 tablespoons reduced-sodium soy sauce
2 tablespoons packed light brown sugar
1 tablespoon rice vinegar
1 teaspoon Asian (dark) sesame oil
2 scallions, chopped

Cook the noodles or spaghetti according to package directions; drain, rinse with cold water, and set aside.
In a small saucepan, combine the peanut butter, water, ketchup, hoisin sauce, soy sauce, brown sugar, vinegar, and oil. Bring to a boil over medium-high heat, stirring constantly, until well mixed. Remove from heat and cool about 10 minutes. Toss the noodles with the sauce, sprinkle with the scallions, and serve.

Per Serving (1/3 cup): 182 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 349 mg Sod, 29 g Carb, 2 g Fib, 6 g Prot, 12 mg Calc.

POINTS value: 4

Comments: I kind of liked this recipe in moderation, but Tamara and the kids didn’t care for it. The sauce has a strong peanut butter taste. It’s very different and too me seemed like the dishes at a Thai restaurant that included a peanut sauce. I served it with fresh grilled asparagus and grilled chicken tenders.

Wild Rice and Asparagus Salad

2009-05-01T23:20:00.001-05:00

Wild Rice – which is actually a grass – has a chewy texture and a delectably nutty flavor. It’s somewhat expensive, but its elegant taste and appearance make it worth the price.

Makes 6 servings

2 3/4 cups water
2 teaspoons chicken bouillon granules
1/2 cup regular long-grain rice
1/2 cup wild rice, rinsed
1 pound asparagus, cut into 1-inch lenths, steamed until tender crisp
1 red bell pepper, seeded and chopped
1 red onion, finely chopped
1/2 cup finely chopped fresh parsley
1/2 cup white-wine vinegar
1 tablespoon olive oil
1 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
12 red leaf lettuce leaves

1. In a medium saucepan, combine the water and the bouillon granules; bring to a boil. Add both kinds of rice. Reduce the heat and simmer, covered, until tender, 45-50 minutes. Remove from the heat.

2. In a large bowl, combine the asparagus, bell pepper, onion, parsley, vinegar, oil, sugar, salt, and pepper. Add the rice; toss to combine. Refrigerate, covered, until chilled at least 3 hours.

3. Line a platter with the lettuce leaves; top with the rice mixture and serve at once.

Per Serving (about 1 1/2 cups): 172 Cal, 3 g Fat, 0 g Sat Fat, 0 g Trans Fat, 1 mg Chol, 409 mg Sod, 32 g Carb, 3 g Fib, 7 g Prot, 55 mg Calc.

POINTS value: 3.

Comments: A nice warm weather meal. The kids really didn’t like it that much. The first time I made the rice, it turned out mushy, so I ended up just using our rice cooker.

Southern Oven "Fried" Chicken

2009-05-01T18:02:00.000-05:00

Though buttermilk may sound sinful, it is actually fat free or low-fat milk with added bacteria, which produces a slightly sour taste. If you don't have buttermilk, combine 1 teaspoon of vinegar with 1/2 cup fat-free milk for this recipe. If you like a bit of heat, add a few drops of hot red pepper sauce to the buttermilk before coating the chicken.

Makes 4 servings

1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil

1. Preheat the oven to 400 F; spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15-20 minutes longer.

Per Serving (about 2 pieces): 229 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.

POINTS value: 5.

Comments: This recipe was pretty easy to do and didn't taste bad considering it was baked chicken rather than fried. We used a whole pieced chicken that weighed a total of three pounds, so we increased the recipe by 50 percent. We grilled some asparagus and baked some rolls to compliment the meal.

Mushroom Whole-Wheat Calzones

2008-08-04T07:04:00.000-05:00

With quick-rising yeast, this Italian favorite is ready to eat in half the usual time. To reheat in a hurry, microwave, covered with a paper towel for about 30 seconds.

Makes 4 servings

2/3 cup lukewarm (105-115 F) water)
1/4 teaspoon sugar
1 envelope rapid-rise active dry yeast
1 cup bread flour
1/2 cup whole-wheat flour
1 teaspoon salt
1 onion, finely chopped
1 teaspoon dried oregano
3 cups coarsely chopped mushrooms
1/2 (10-ounce) box frozen chopped spinach, thawed and squeezed dry
3/4 cup shredded fat-free mozzarella cheese
1 cup tomato sauce, heated

In a small bowl, combine the lukewarm water and the sugar; sprinkle on the yeast. Let stand until foamy, about 5 minutes.
In a food processor, combine the bread flour, whole-wheat flour, and salt. With the machine running, scrape the yeast mixture through the feed tube just until the dough forms a ball. Knead the dough by pulsing until it is smooth and elastic, 20-30 times.
Spray a large bowl with nonstick cooking spray; place the dough in the bowl. Cover loosely with plastic wrap or a damp towel and let the dough rise in a warm, draft-free place until it doubles in volume, 30-45 minutes.
Meanwhile,s pray a large nonstick skillet with nonstick spray; heat. Add the onion and oregano; saute until softened, about 3 minutes. Transfer to a plate.
In the skillet, cook the mushrooms, stirring occasionally, until most of their liquid evaporates, about 25 minutes. Stir in the onion and the spinach; set aside.
Spray a baking sheet with nonstick cooking spray. Punch down the dough; lightly sprinkle a work surface with flour. Turn out the dough; divide into 4 pieces. Roll out each piece into a 7-inch circle. Mound the vegetables and the cheese in the center of each piece of dough, then fold the dough over the filling, pressing the edges to seal tightly. Place seam-side down on the baking sheet. Cover loosely with plastic wrap or a damp towel and let rise in a warm, draft-free place about 30 minutes.
While the calzones rise, adjust the racks to divide the oven into thirds. Fill a shallow roasting pan with 2 inches hot water; place on the bottom oven rack. Preheat the oven to 400 F. Bake the calzones on the top rack until they just begin to brown, about 20 minutes. Serve immediately, with the tomato sauce on the side.

Per Serving (1 calzone): 278 Cal, 2 g Fat, 0 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 1,179 mg Sod, 50 g Carb, 6 g Fib, 17 g Prot, 240 mg Calc.

POINTS value: 5.

Comments: The calzones were pretty good. I think next time we'd try it without the spinach; which took over most of the taste. It would probably taste good just with the mushrooms, onions and cheese. You could also put other toppings in there instead of the spinach. We used spaghetti sauce to dip it into instead of plain tomato sauce.

Tacos with Salsa

2008-08-04T06:47:00.000-05:00

This homemade salsa is mild--spice it up with minced jalapeno if you like.

Makes 8 servings

2 tomatoes, diced
4 teaspoons olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 teaspoon minced seeded jalapeno pepper, or to taste (wear gloves to prevent irritation)
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon paprika
1 pound lean ground beef (10% or less fat)
1 cup canned diced tomatoes
1/2 teaspoon salt
Freshly ground pepper, to taste
1/2 cup finely chopped fresh cilantro
1 red onion, finely chopped
2 tablespoons fresh lime juice
8 taco shells
2 cups shredded iceberg or romaine lettuce
1/4 cup fat-free sour cream

Place the fresh tomatoes in a strainer or colander in the sink; drain 20-30 minutes.
In a medium nonstick saucepan, heat the oil. Saute the onion, garlic, and jalapeno pepper until the onion is translucent, 6-8 minutes. Stir in the cumin, oregano, and paprika; saute until fragrant, about 1 minute. Add the beef and cook, breaking it apart with a wooden spoon, until no longer pink, 8-10 minutes. Add the canned tomatoes, 1/4 teaspoon of the salt, and the pepper. Reduce the heat; simmer until thickened, about 10 minutes.
To prepare the salsa, in a medium bowl, combine the fresh tomatoes, cilantro, red onion, and lime juice; season with the remaining 1/4 teaspoon of salt and the pepper.
To assemble the tacos, divide the beef mixture among the taco shells; top with the lettuce, then the salsa and sour cream.

Per Serving (1 taco): 200 Cal, 10 g Fat, 3 g Sat Fat, 1 g Trans Fat, 33 mg Chol, 317 mg Sod, 16 g Carb, 3 g Fib, 13 g Prot, 67 mg Calc.

POINTS value: 4.

Tip: If you'd rather make taco-shell bowls and serve this as a salad, crumple foil into balls and place them on a baking sheet; drape 6-inch corn tortillas over the balls, then bake at 400 F for about 10 minutes.

Comments: If you're used to the cheap seasoned taco mix when you make tacos like we are, these tacos aren't as flavorful. They have more of a tomato taste, but are probably better for you. They weren't bad; just different. The salsa was really good. It would taste good on the tacos made with the taco seasoning pouch.

Tangy Slow Cooker Pork Roast

2008-07-28T20:26:00.000-05:00

Makes 8 servings

1 large onion, sliced
2 1/2 pounds boneless pork loin roast
1 cup hot water
1/4 cup white sugar
3 tablespoons red wine vinegar
2 tablespoons soy sauce
1 tablespoon ketchup
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 dash hot pepper sauce, or to taste

Arrange onion slices evenly over the bottom of the slow cooker, and then place the roast on top of the onion. In a bowl, mix together water, sugar, vinegar, soy sauce, ketchup, black pepper, salt, garlic powder, and hot sauce; pour over roast.
Cover, and cook on low for 6 to 8 hours, or on High for 3 to 4 hours.

Per Serving: 210 Cal, 7.7 g Fat, 66 mg Chol, 487 mg Sod, 9.6 g Carb, 0.4 g Fib, 24.5 g Prot.

POINTS value:

Comments: This was Tammy's type of pork roast; nice and dry. The coating around the meat was really good, but it was too dry for me. It would have been better in my opinion cooked about five or six hours on low.

Stovetop Macaroni and Cheese

2008-07-28T20:13:00.000-05:00

Got a mac-and-cheese craving? This quick recipe will work with any mixture of cheeses you have on hand, but be sure that at least one of them is a sharp cheese (like cheddar). This ensures good flavor. Serve with a sprinkling of grated nutmeg and a side of minted, steamed green beans.

Makes 6 servings

2 1/4 cups elbow macaroni
1 cup fat-free milk
3/4 cup shredded reduced-fat sharp cheddar cheese
3/4 cup shredded reduced-fat Monterey Jack cheese
1/3 cup shredded American cheese
1/3 cup shredded part-skim mozzarella cheese
1/2 teaspoon ground white pepper

Cook the macaroni according to package directions; drain and return to the pot.
Add the milk, cheddar, Monterey Jack, American cheese, mozzarella, and pepper. Cook over low heat, stirring constantly, until the cheeses melt, about 5 minutes.

Per Serving (generous 1 cup): 299 Cal, 9 g Fat, 5 g Sat Fat, 0 g Trans Fat, 30 mg Chol, 353 mg Sod, 35 g Carb, 1 g Fib, 18 g Prot, 402 mg Calc.

POINTS value: 7

Comments: The macaroni wasn't bad. It didn't have as much flavor as Kraft macaroni, so the kids didn't like it as much. I thought it was good, especially with a little seasoning. It would probably also taste good with something like peas mixed in it to give it a little more flavor.