This is totally subject to what you have in the fridge and pantry. Think of this as a guide and then see what you have that could be used. It always comes out delicious and can even be served hot or chilled to suite your mood and the season.
MAKES: 2 – 4 servings
INGREDIENTS:
- 4 ounces pasta (macaroni, penne or any shape you have)
- 5 ounces fresh spinach (frozen will work too)
- 3 ounces plain yogurt (optional)
- 2 garlic cloves, minced
- 1 small red onion, diced finely
- 2 tomatoes, chopped
- 12 green olives, halved if large (the kind with pimientos in them)
- 1/2 lemon, juice of
- 1 teaspoon dill, ( or Italian Herbs or any herbs that you want to use, more or less to taste)
- 1 tablespoons extra virgin olive oil or other flavorful oil
- salt and pepper
DIRECTIONS:
- Cook pasta according to package instructions until al dente (firm to the bite).
- In the last three to five minutes of cooking add spinach.
- For the sauce combine yogurt (if using), oil (you may need more if not using the yogurt, garlic, herbs of choice and lemon juice in a bowl.
- Season with salt and pepper to taste.
- In a big bowl combine sauce, drained pasta and spinach, tomatoes, olives and onion.
- Season again to taste.
- Let cool and serve or eat warm. Enjoy!
TIP:
- You may also add anything else you like in the way of veggies: sliced zucchini, matchstick carrots, green peas or beans for a suggestion.
- I added some leftover pork roast but you could also use diced chicken or flaked tuna.
The White Knight was always the good guy and this pasta dish is certainly in the same category. It’s a hearty and filling meal while remaining virtuously healthy. No artery clogging sat fat and cholesterol from meat (although chicken is an option if it’s desired).
MAKES: 4-6 servings
INGREDIENTS:
- 1 lb whole grain spaghetti or fettuccine
- 2 tomatoes, diced and set aside
- 1 green pepper, seeded and diced
- 1 red pepper, seeded and diced
- 2 zucchini, diced
- 3 celery ribs, cut in 1/4 inch slices
- 2 carrots, cut in 1/4 inch slices
- 6 ounces sliced black olives, drained
- 1/4 cup olive oil
- 3 tablespoons Parmesan cheese
- 2 teaspoons minced garlic
- 1 teaspoon basil
- salt and pepper
- 1 1/2 cups cooked chicken, chopped (optional)
DIRECTIONS:
- In a large pot, cook pasta covered in boiling water, for 8 minutes or until limp.
- Set noodles aside in a colander to allow water to drain.
- Lightly steam all of the vegetables just until they are starting to become tender.
- Remove them from the heat and let them cool a bit, place all vegetables in a medium bowl and toss lightly.
- In a separate small bowl, add the oil, cheese, garlic, basil, salt and pepper and mix well.
- Add the oil mixture to the vegetables, stir in the saved tomato and toss gently until vegetables are well coated with the oil mixture.
TO SERVE:
- Place pasta on each individual plate, and top with the vegetables.
- Sprinkle the top with more cheese if wanted.
- Serve either hot, or if you prefer a refreshing cool meal then let the vegetables and pasta cool completely.
I had a doubt or two about the mixing of cranberries and BBQ sauce in this creation but forged ahead and was blessed for doing so. I didn’t add the brown sugar or any Splenda, the apple supplied all the sweetening it needed (for me) but I know that many people will enjoy the extra sweetening so I’m including it. The flavor in this interesting and intricate, it’s tart-tangy and sweet all at once.
MAKES: 6 servings
INGREDIENTS:
- 1 1/2 lbs boneless pork loin
- 1 lg Red or Golden Delicious apples, peeled, cored and diced small
- 1/2 cup cranberries, fresh (you can use frozen)
- 1/4 – 1/2 cup barbecue sauce (to your taste preference)
- 2 tablespoons light brown sugar or Splenda Brown, firmly packed (optional)
DIRECTIONS:
- Preheat the oven to 325 degrees.
- Place the pork on a rack in a shallow roasting pan.
- Roast until the pork is browned and the center reaches 165 degrees on a meat thermometer, about 1 hour and 20 minutes.
- Meanwhile, in a medium saucepan, combine the apples, cranberries, barbecue sauce, sugar(if using) and 1/4 cup water; bring to a boil.
- Reduce the heat and simmer, uncovered , stirring as needed, until the cranberries pop and the sauce is thickened, about 30-35 minutes.
- Place the pork on a serving platter and slice.
- Spoon the sauce over the pork slices.
This makes a really great breakfast muffin that offers much more than sweetness. With a glass of milk and a banana or apple you’ll have a full and healthy breakfast. They are also a great choice for the kids coming home from school or an afternoon pick-me-up for you. These muffins are simple to make (especially if you have pre grated cheese on hand). It took longer to heat the oven than it did to put the muffins together, honestly! I haven’t tried freezing any because I haven’t had them stick around long enough.
MAKES: 12 muffins
INGREDIENTS:
2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon black pepper, freshly ground
1 pinch cayenne pepper
1 extra large egg
1 cup milk (fat free is ok)
1/4 cup unsalted butter, melted (or substitute margarine if you like)
2 tablespoons brown mustard
3/4 cup sharp cheddar cheese, shredded
3/4 cup smoked ham, finely chopped
DIRECTIONS:
preheat oven to 400F and prepare muffin tins.
In large bowl, mix together flour, baking powder, salt, black pepper and cayenne pepper.
In a separate bowl beat egg, milk, butter and mustard, stir into flour mixture.
Gently stir in cheese and ham.
Spoon into prepared muffin tin and bake for 20 minutes or until fully risen and browned.
Great combo that makes a light yet hearty soup. The flavors are great together and there is no shortage of the mushrooms. I love non “cream of” soups and this once again confirms that you really don’t need all of that fat to have delicious and satisfying soup. I used the very small Yukon Gold potatoes and sliced them thick, there’s lots to sink your teeth into and it should please the whole family. It’s high in the health scale too, it’s vegetarian, low fat and high in fiber. What more could you ask for in something that tastes so good!
MAKES: 6 cups
INGREDIENTS
- 1 tablespoon butter
- 1 onion, chopped
- 3 garlic cloves, minced
- 1/2 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 4 cups mushrooms, sliced
- 1 potato, peeled and diced or use several small potatoes and slice them
- 1/4 cup all-purpose flour
- 4 cups vegetable stock
- 1/4 cup light sour cream (optional)
- 1 green onion, chopped (optional)
DIRECTIONS:
- In saucepan, melt butter over medium heat; cook onion, garlic, thyme, salt and pepper, stirring occasionally, until softened, about 5 minutes.
- Add mushrooms and potato, cook over medium-high heat until no liquid remains and mushrooms are tender, about 10 minutes.
- Stir in flour; cook for 1 minute.
- Stir in stock and bring to boil; reduce heat and simmer until thickened, about 10 minutes.
- Top each serving with dollop of sour cream and sprinkle of green onion, if desired.
This rice is just wonderful with pork or chicken and it really adds something special to the dinner plate. I wouldn’t hesitate to serve it to dinner guests or use it for a special family event (birthday or anniversary perhaps) as well as using it for everyday. Please judge the amount of ginger to your personal taste. If you enjoy strong ginger use as much more as you would enjoy but if you prefer ginger as a softer background flavor use the amount given or less. I hope that you’ll enjoy this, my family sure did.
Makes: 6 servings
INGREDIENTS:
- 2 tablespoons butter or olive oil
- 3/4 cup finely chopped yellow onion
- 1 1/2 cups long grain Basmati or Jasmine rice
- 1/2 cup unsweetened apple juice
- 1 teaspoon freshly grated ginger root (more or less to your taste)
- 1 teaspoon ground cinnamon
- 3/4 teaspoon ground cumin
- 1/2 teaspoon salt
- 2 1/2 cups low sodium chicken broth
- 1/2 cup chopped unsalted natural pistachios
- ground black pepper, to taste (optional)
DIRECTIONS:
Melt butter in sauce pan over medium-high heat or add the olive oil and heat.
Add onion and saute 5 minutes.
Add rice, juice, ginger, cinnamon, cumin, and salt, stir on heat 1 minute.
Add broth; bring to simmer. Reduce heat to low, cover, and cook until broth is absorbed, about 20 minutes.
Season with pepper, if desired, and mix in or scatter nuts on top.
There is no food that my husband likes more than something cooked in mushroom soup (go figure) so sometimes I take advantage of that and please both of us. He’s a happy little peach because he has something that reaches his soul on some deep level and I’m happy because he’s actually eating what I made and is happy about it (this man is picky to the 10th power!). With the lower fat mushroom soup I don’t even mind having it once in awhile.
MAKES: 4 servings
INGREDIENTS:
- 4 pork loin slices, 3/4-1 inch thick
- 1/4 cup onion, finely diced
- salt and pepper, to taste
- 3 cups chicken broth
- 1 1/2 cups white rice, well rinsed
- 1 can reduced-fat cream of mushroom soup
DIRECTIONS:
- Sprinkle a little salt and pepper on the chops.
- Brown them, but do not cook through, with a little oil in large pan or skillet that has a lid.
- Remove chops from skillet, add the onion and rice to skillet without removing the oil and brown bits and cook on low heat until the onion is translucent mix in the chicken broth.
- Cook until the rice has expanded but isn’t near dry, put the chops back into the pan and top with the mushroom soup.
- Cover the skillet with the snug fitting lid and either turn the burner to a very low heat setting (I use minimum) and leave it there for 20-30 mins being careful to not let it scorch or burn.
TIP:
- Another option is to place the lidded skillet in the oven @ 325F for 30-40 mins, again being careful to not let it scorch.
Everyone that I know loves molded fruit salads. The problem with them is all the sugar and fat that they contain. I wanted to make one for Thanksgiving but I didn’t want all of the bad (for a diabetic) things so I made up my own and it turned out great! It’s still light and fluffy and yummy without driving your blood sugar through the roof. I chose orange but, of course, any flavor of Jello that you fancy will work perfectly and can be changed to keep pace with the season (lime would be wonderful in the summer).
MAKES: 6-8 servings
INGREDIENTS:
- 1 (12 ounce) carton fat free cottage cheese(creamy style)
- 1 (4 serving size) package Jello gelatin (any flavor)
- 1 (16 ounce) can fruit cocktail (well drained)
- 1 Lg tub Cool Whip Free, defrosted
DIRECTIONS:
- Mix cottage cheese and jello in a food processor until thoroughly blended.
- Remove from the processor.
- Add drained fruit cocktail or any other/additional fruit if desired.
- Add cool whip and stir until evenly and smoothly mixed in.
- Place in a mold or bowl and chill for at least 3 hrs before serving.
TIP:
- In place of the fruit cocktail you may use cut up banana, apple, mandarin oranges, peaches, pears or a mix of whatever you have on hand. The only thing off limits is fresh pineapple as it will prevent the salad from setting
This is a grand recipe and DH really enjoyed the flavor a lot. You might try it with round steak in the crock pot for the day but while it would be a bit easier on the budget it would be less tender . A super supper couldn’t get much easier than this and I cut it with a fork. Served with the obligatory mashed spuds and a mix of vegetables (I used cauliflower, Brussels sprouts and carrots) it can’t be beat.
MAKES: 4-6 servings
INGREDIENTS:
- 1 1/2 lbs sirloin steaks, cut into serving pieces
- 1/4 cup flour, seasoned with salt pepper
- 3 tablespoons oil
- 2 stalks celery, sliced
- 1 onion, sliced and separated into rings
- 1 (14 1/2 ounce) can stewed tomatoes, undrained
- salt and pepper, to taste
- 1 cup water
DIRECTIONS:
- Put flour and seasoning in a plastic bag, add meat and shake to completely cover meat.
- In a large skillet(with lid)heat oil over medium heat, add meat and brown on both sides.
- Remove meat to a plate and then add the celery and onion to the pan.
- Cook for about 4-5 minutes, until tender and return meat to skillet, add the water and can of tomatoes and its juice to the pan.
Mix t
- he ingredients together and season with salt and pepper to taste, bring to low boil.
- Decrease heat to low and cover and cook for 45 minutes, stirring several times and adding additional water if needed.
- Remove meat to a serving platter and keep warm.
- Use leftover flour mixture and mix with water in a jar, shake until completely mixed.
- Add flour mixture to skillet with tomatoes and vegetables, a little at a time until desired thickness.
- Serve to a happy family.
This is a very fast and healthy dish for lunch or a dinner if your in a rush to go somewhere. It’s a good choice for vegetarians, diabetics and anyone who wants good for you food. It’s great in the colder months when we all want something more substantial than the light salads of summer.
MAKES: 6 servings
INGREDIENTS:
- 1 tablespoon olive oil
- 1 medium onion, diced fine
- 2 teaspoons garlic, minced
- 1/2 teaspoon red pepper flakes (more if you like things hot!)
- 2 (15 ounce) cans great northern beans, drained but not rinsed
- 2 teaspoons parsley, fresh and finely chopped
- 1 teaspoon dried Italian herbs
- 1/2 tablespoon kosher salt
- 1 teaspoon ground black pepper
- 6 slices good quality whole wheat bread, toasted
- 1 cup shredded Cheddar or Colby cheese (more if you like)
DIRECTIONS:
- In a large pan, heat the oil over medium heat.
- Add the garlic, onion, and red pepper flakes and saute for 2-3 minutes on medium until slightly soft.
- Add the beans, parsley, rosemary, salt, and pepper.
- Increase heat to medium high and cook for about 3-4 minutes.
- While they are cooking, mash about half of the beans with a fork until they reach the consistency that you prefer.
- While beans are cooking toast the bread slices and have ready.
- When beans are ready place them onto the toast slices and immediately top with the shredded cheese.
- If you would like, you can garnish with some additional olive oil and ground pepper.
