Recipes & Diets

Here are some the recipes we really like. You can also find plenty of great recipes at the following links.



SPICY PEANUT SAUCE  [Top]   [Sauces]

Vegetable cooking spray
1/2 c. plain low-fat yogurt
1 t. all-purpose flour
1/2 c. finely chopped onion
1/3 c. finely chopped green pepper
1/2 c. canned low-sodium chicken broth, undiluted
1/3 c. creamy reduced-fat peanut butter
1/2 t. chili powder
1/8 t. salt
1/8 t. pepper
1/8 t. ground red pepper (cayenne)

Combine yogurt and flour in a bowl; stir well, and set aside.

Coat a saucepan with cooking spray, and place over medium heat until hot.
Add onion and green pepper; cook, stirring constantly, 4 minutes.  Add
yogurt mixture, broth, and remaining ingredients; stir well.  Reduce heat,
and cook, uncovered, 20 minutes; stir occasionally.  Serve warm with
chicken, pork, or Chinese noodles.  Yield: 1 1/4 cups.

Per Tablespoon:  Calories 29          Carbs 3g       Cholesterol 0mg
                 Fat 1.8g (0.3g Sat)  Protein 1.5g   Sodium 39mg

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Vegetable Dishes

MUSHROOM CASSEROLE  [Top]   [Vegetable]

1 1/2 lbs.fresh mushrooms, sliced
2 T. olive oil
1/4 c. seasoned bread crumbs
2 T. parsley
1/4 c. fat-free Parmesan cheese
1 t. garlic powder

Coat 9"x13" pan with nonstick spray.
Add mushrooms and oil and toss.
Add remaining ingredients and mix.
Bake uncovered 25 to 30 minutes at 350 degrees.

12 servings. 1 serving equals 51 calories.

Note - In place of the bread crumbs I used Shake & Bake (Italian Flavor) and it was terrific.

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SPICY DILL PICKLES  [Top]     [Vegetable]

12 pickling cucumbers
2 cups water
1 3/4 cups distilled white vinegar
1 1/2 cups packed coarsely chopped fresh dill
1/2 cup sugar
8 garlic cloves, chopped
1 1/2 tablespoons coarse salt
1 tablespoon pickling spice
1 1/2 teaspoons dill seeds
1/2 teaspoon dried crushed red pepper

Combine all ingredients except dill sprigs in large bowl.
Stir, let stand at room temperature 2 hours until sugar and salt dissolve.

Transfer 4 cucumbers to each of three 1 1/2-pint wide-mouth jars.
Pour pickling mixture over to cover.
Place a few dill sprigs in each jar.
Cover jars with lids and close tightly.

Refrigerate at least 10 days.
Pickles will stay fresh for up to 1 month. Keep refrigerated.

Makes three 1 1/2-pint jars.

Bon Appetit
August 1993

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Soups & Stews

GARDEN VEGETABLE SOUP  [Top]   [Soups & Stews]

At the start of any weight watchers diet this dish is a life saver! We have NEVER followed the recipe exactly. We generally make one large pot and vary the ingredients to taste. We have cut back on the carrots since they are no longer free vegetables.

2/3 c. sliced carrot
1/2 c. diced onion
2 garlic cloves, minced
3 c. broth (beef, chicken, or vegetable)
1-1/2 c. diced green cabbage
1/2 c. green beans
1 T. tomato paste
1/2 t. dried basil
1/4 t. dried oregano
1/4 t. salt
1/2 c. diced zucchini

1. In large saucepan, sprayed with nonstick cooking spray,
   sauté carrot, onion, and garlic over low heat until softened,
   about 5 minutes.

2. Add broth, cabbage, beans, tomato paste, basil, oregano and
   salt; bring to a boil. Lower heat and simmer, covered, about
   15 minutes or until beans are tender.

3. Stir in zucchini and heat 3 - 4 minutes. Serve hot.

4 servings - 1 cup each.  0 POINTS!!!

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Crock Pot recipes

BEEF CHILI  [Top]   [Crock Pot]

2 pounds ground beef
2 handfuls kidney beans
1 medium onion, chopped
1 red pepper, diced
1 can (29 ounces) tomato puree
1 can (4 ounces) diced green chilies
1 can (4 ounces) sliced black olives (optional)
1-tablespoon chili powder
1-teaspoon garlic
1-teaspoon black pepper

Place all ingredients in crock- pot. Add 2 cups water. Cook on high for 8-10 hours.
Serve over white rice.

All-Day Macaroni and Cheese  [Top]   [Crock Pot]

From Mr. Food One-Pot, One Meal by Art Ginsburg
Serves 4
8 ounces elbow macaroni, cooked and drained
1 12 oz. can evaporated milk
1 1/2 cups milk
2 eggs
4 cups shredded Cheddar cheese, divided
1 teaspoon salt
1/2 teaspoon black pepper

Place the cooked macaroni in a slow cooker that has been coated with nonstick vegetable
spray. Add the remaining ingredients except 1 cup of the cheese; mix well.
Sprinkle with remaining 1 cup cheese, then cover and cook on the Low setting for
5 to 6 hours, or until the mixture is firm and golden around the edges. Do not remove
the cover or stir until the macaroni has finished cooking.

Minestrone  [Top]   [Crock Pot]

From The Best Slow Cooker Cookbook Ever
6 cups vegetarian chicken style or beef style stock
28 ounces canned diced peeled tomatoes
2 cups sliced carrots -- (5 or 6 medium)
1/2 pound fresh green beans, cut into 1-inch pieces
3 large celery ribs -- sliced
1 large onion -- chopped
3/4 pound red potatoes, and scrubbed and cut into 1/2-inch dice
1 tablespoon dried basil
2 teaspoons dried Italian seasoning
2 garlic cloves, crushed through a press
1/4 cup chopped fresh basil
1 tablespoon extra-virgin olive oil
Salt and garlic pepper
Grated Parmesan cheese (optional)

1. In a 6-quart electric slow cooker, mix together the stock,
tomatoes with their liquid, carrots, green beans, celery, onion, potatoes,
dried basil, Italian seasoning, and garlic.

2. Cover and cook on the low heat setting about 8 hours, or until
the potatoes are tender. Stir in the fresh basil and olive oil.
Season with salt and garlic pepper to taste. Pass a bowl of grated
Parmesan cheese on the side, if desired.

Rice, Corn, and Spinach Casserole  [Top]   [Crock Pot]

From The Best Slow Cooker Cookbook Ever
Serves 6

Note:One change we did make with this was that we added a pound of cooked hamburger meat to the recipe and it came out great.

10 ounces packaged frozen chopped spinach, partially thawed but not drained
1 1/2 cups converted white rice
10 3/4 ounces canned cream of mushroom soup
2 cups water
4 ounces canned diced green chilies
15 1/4 ounces canned whole kernel corn -- drained
1/2 teaspoon garlic powder
1 cup shredded sharp Cheddar cheese

1. In a 3 1/2- or 4-quart electric slow cooker, combine the undrained spinach,
rice, undiluted soup, water, chillies, corn, and garlic powder. Mix well.

2. Cover and cook on the high heat setting 2 to 21/4 hours,
or just until the rice is tender but not mushy.

3. Sprinkle the cheese on top, cover, and cook 5 minutes longer,
or until the cheese is melted. Serve immediately.

Beef Stew  [Top]   [Crock Pot]

3 Carrots, cut up
3 Potatoes, cut up
2 lb Beef chuck or stew meat in -1 1/2 inch cubes
1 c Water or beef stock
1 t Worcestershire
1 Garlic clove
1 Bay leaf
Salt to taste
1/2 ts Pepper
1 t Paprika
3 Onions, quartered
1 Celery stalk, cut up
Put all ingredients in Crock Pot in order listed. Stir just enough to mix spices.
Cover and set to low for 10-12 hours. (High 5-6 hours)

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Breakfast Casserole  [Top]   [Casseroles]

6 pieces of white bread with crust cut off
soft butter (room temperature)
1 lb. owens sausage.  cooked and drained.
2 cups half and half
6 whipped eggs 
16 oz grated cheese

butter both sides of the bread and place in the pan.
sprinkle on sausage.
pour in the half and half. 
add grated cheese
pour in eggs. 
refrigerate overnight. 
when ready to cook set out for 15 minutes - put on towel because it can sweat. 

bake at 350 degrees for 45 minutes (25 minutes covered 20 minutes uncovered. 

Shakshuka (aka Eggy potato stuff)  [Top]   [Casseroles]

    This is an Afghanistan breakfast recipe I found on YouTube that we tried out
    and really loved.  We have made modifications over time and always do the measurements
    by gut but this is the basic recipe.  Also note the recipe is for a small or medium size pan,
    since we use a large pan we adjust the amounts accordingly.

    4 tbs olive oil
    2 diced potatoes
    1 medium diced onion
    1 tsp minced garlic
    1 tsp garlic chutney
    1/2 tsp paprika (I prefer smoked paprika personally)
    1/2 tsp cumin
    1 can diced tomatoes
    4-6 eggs
    *diced jalapenos
    *crushed red pepper
    *black pepper
    *parsley or chopped cilantro

    * to taste.  For the crushed red pepper and diced jalapenos I add more if I do not have any garlic chutney.
  1. Heat up olive oil in pan on medium high heat.
  2. Add potatoes and cook until soft. Usually 4-6 minutes. Add some salt to the potatoes.
  3. Add onions and cook for about a minute. Add some salt to the onions.
  4. Add diced jalapenos and garlic and cook until onions have finished cooking. Usually 1-2 minutes.
  5. Add smoked paprika, cumin and stir in until the potatoes have the color of the paprika.
  6. Drain the water from the tomatoes (but save the water!) and add it to the dish.
  7. Cover and let cook for several minutes stirring occasionally. Add back some of the saved water if it is getting too dry.
  8. Stir in crushed red peppers, black pepper, and rest of salt.
  9. Add eggs by digging little divots in sauce and put egg in divot until all the eggs are added.
  10. Cover and cook until whites are cooked.
  11. Remove from heat. Add parsley or cilantro and serve.

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