Wednesday, May 30, 2018


This recipe goes together in about 15 minutes. Cooking time is 8 to 10 minutes.

1 medium lime
1 cup mayonnaise
1 envelope dry Italian Seasoning Mix
2 tbsps Dijon Mustard
2 cans (6-oz each) crabmeat, drained and flaked
25 Ritz-style crackers, finel crushed, divided
2 tbsps chopped green onion
1/4 cup sour cream

Grate the lime peel and squeeze juice from the lime. Mix half the juice, half the mayonnaise, the salad dressing mix, and the mustard in a medium bowl. Stir until well blended. Add the crabmeat, half the cracker crumbs, and the onion. Mix together lightly.

Shape mixture into 16 patties, about 1/2-inch thick. Coat the patties with the remaining cracker crumbs. Spray a large skillet with nonstick vegetable oil spray. Cook patties, in batches, over medium heat about 2 minutes or until browned on each side and heated through. Meanwhile, mix remaining mayonnaise, lime juice, lime peel, and sour cream together in a small bowl. Mix to blend together well.

Serve crab cakes with a dollop of the sour cream sauce over the top.

  Note: File Photo

Monday, May 28, 2018


3 cups (18 oz) semi-sweet chocolate chips (or milk chocolate, if you prefer)
1 can (14 oz) Sweetened Condensed Milk
Dash of salt, optional
1/2 to 1 cup chopped nuts, optional
1 1/2 tsp vanilla extract

In a heavy saucepan, over low heat, melt the chocolate chips with the milk and salt. Remove from the heat and stir in the nuts, if desired. Stir in the vanilla. Spread evenly into a waxed paper lined square pan. Chill two hours or until firm. Turn out onto a cutting board, remove the waxed papper and cut into squares. Store covered in the refrigerator.
Note: File Photo

Variation: You can make Chocolate Peanut Butter Chip Fudge by replacing the nuts with 3/4 cup peanut butter chips.

Saturday, May 26, 2018


This Spicy Chicken Stir-Fry recipe makes a dish that is tasty, healthy, easy and quick.

1 tbsp cornstarch
1 tbsp sugar
1 cup low-sodium chicken broth
1/4 cup soy sauce
2 tbsp cider vinegar
1/4 tsp cayenne pepper (or less to suit your taste)
3 cups fresh broccoli florets
2 tbsp water
1 lb boneless, skinless chicken breasts, cut into 3/4-inch cubes
2 tsps extra virgin olive oil (or canola oil)
1 medium red bell pepper, cut into strips
1 clove of garlic, minced
1/4 tsp ground ginger
2 green onions, sliced; include tops
2 tbsp dry roasted peanuts
Hot cooked brown rice for serving

In a small mixing bowl combine the cornstarch, sugar, chicken broth, soy sauce, vinegar, and cayenne pepper together until smooth; set aside.

Place the broccoli and water in a microwave-safe bowl, cover and cook in the microwave for 2 to 3 minutes on high. Drain and set aside.

In a nonstick skillet that is coated with cooking spray heat the olive oil until hot; add chicken and stir-fry for about 3 minutes. Add the bell pepper, garlic, ginger, and drained broccoli; stir fry 3 to 4 minutes until the veggies are crisp tender. Stir the broth mixture and pour into the pan. Bring the mixture to a boil; cook, stirring, for a couple of minutes until thickened. Sprinkle with the green onions and peanuts. Serve over the rice.
This is a Betty Crocker Photo.

Friday, May 25, 2018


1 cup water
1/2 cup old-fashioned oats
1 dash salt

Apple Pie Topping:
1 tbsp brown sugar
1 tbsp chopped apple
1 dash apple pie spice

Bring the water to a boil in a small saucepan. Stir in the oats and salt. Cook the mixture, stirring occasionally, over medium heat for 5 minutes.
Combine water, oats, and salt in a microwave-safe bowl. Cover tightly with heavy duty plastic wrap (or use a microwave bowl with lid, folding back enough of a small edge to allow steam to escape. Microwave on High for 2 1/2 to 3 minutes. Stir well.

Mix together the brown sugar, apple, and apple pie spice. Top the hot oatmeal with the apple mixture.

Yield: 1 serving

Thursday, May 24, 2018


1 1/2 lbs boneless, skinless chicken breasts
4-oz uncooked whole-wheat spaghetti
1/2 can (10 3/4-oz size) low-fat cream of mushroom soup, undiluted
1/2 cup low-fat milk
1/2 tsp salt
1/4 tsp pepper
1 jar (2-oz) sliced mushrooms, drained
nonstick vegetable cooking spray
Grated Parmesan cheese for garnish, optional

In a large skillet combine the chicken and enough water to cover it completely; cover and bring to a boil. Reduce the heat and simmer for about 20 minutes or until chicken is cooked through. Drain well. Chop chicken and set aside.

Meanwhile cook the spaghetti according to the package directions but omit any salt or butter. When spaghetti is tender, drain and set aside.

In a small saucepan combine the soup, milk, salt and pepper, stirring to blend. Over low heat, cook just until warm.

Coat a 12" x 8" x2" glass baking dish with nonstick cooking spray. Add the spaghetti to the dish. Layer the chicken, soup mixture, then mushrooms over the spaghetti. Bake in a 325 degree oven for 30 minutes or until heated through and bubbly.

This is a file photo for reference only.

Wednesday, May 23, 2018


This recipe features ham but other meats could be substituted.

6 tbsp canola oil
4 cups frozen shredded hash brown potatoes, thawed
1 tsp salt
1/2 tsp garlic salt
1/2 tsp freshly ground black pepper
1 lb fully cooked ham, cubed
12 whole eggs
6 tbsp low-fat milk
1/4 tsp dried oregano
1/4 tsp dried basil
2 cups shredded Mexican-blend cheese
1 1/2 cups your favorite chunky salsa

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the canola oil. Add the hash brown potatoes. Sprinkle the potatoes with the garlic salt and the pepper. Cook for about 8 minutes until almost browned. Add the ham to the potatoes. Cook another couple of minutes, turning occasionally with a spatula.

Blend the eggs, milk, salt, oregano, and basil while the ham and potatoes are cooking.

Spray a 9 x 13-inch casserole dish with nonstick cooking spray. Place the potato mixture evenly in the casserole dish. Gently stir the egg mixture into the potato mixture. Bake, covered, for 15 minutes at 350 degrees. Remove from the oven and sprinkle the cheese over the top of the casserole. Return to the oven and bake for another 15 minutes or until the cheese has melted and the eggs are set.

Turn the oven to broil and cook for about 2 or 3 minutes until nicely browned. Watch carefully while the oven is on broil. Remove from oven and allow to cool for about 10 minutes before cutting. Cut into squares and place on serving plate.

Heat the salsa and serve spooned over the frittata.
File photo for reference only.

Tuesday, May 22, 2018


2 cups biscuit baking mix
1 cup shredded Cheddar cheese
2/3 cup milk
1/2 teaspoon garlic powder 
2 tablespoons margarine, melted
2 teaspoons dried parsley
1 teaspoon garlic salt

Preheat oven to 400 degrees F.
Grease a cookie sheet, or line with parchment paper. 
In a large bowl, combine baking mix, Cheddar cheese, and garlic powder. Stir in milk. Drop batter by heaping tablespoonfuls onto prepared cookie sheet. 
Bake in preheated oven for 10 minutes. Brush biscuits with melted margarine, and sprinkle with parsley and garlic salt. Bake for 5 more minutes, or until lightly browned on the bottom.

Yield: 8 servings

 Note: File Photo


This is an old recipe from Sweet Pea's Kitchen where it was adapted from an old Cooking Light magazine.

2 red bell peppers
1 large poblano chile
4 teaspoons olive oil
3 cups chopped zucchini
1 1/2 cups chopped onion
4 garlic cloves, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon Spanish smoked paprika
1/2 cup water
1/2 cup uncooked quinoa, rinsed
1/4 teaspoon kosher salt
1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 cup low-sodium vegetable juice

Preheat broiler.

Cut bell peppers and chilies in half lengthwise, discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with your hand. Broil 10 minutes or until blackened. Place bell peppers and chilies in a paper bag and fold to close tightly. Let stand 10 minutes before peeling and coarsely chopping.

In a large Dutch oven, heat olive oil over medium-high heat until shimmering. Add zucchini, onion, and garlic. Sauté 4 minutes or until the onions have softened and browned. Stir in chili powder, cumin, and paprika and sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, quinoa, salt, diced tomatoes, pinto beans and vegetable juice. Reduce heat to medium-low, cover and simmer for 20 minutes or until quinoa is tender.

Yield: 4 servings of 1 1/2 cups each
Per serving: Calories: 258 Fat: 6.3g Saturated fat: 0.9g Monounsaturated fat: 3.6g Polyunsaturated fat: 1.2g Protein: 9.7g Carbohydrate: 42.1g Fiber: 9.8g Cholesterol: 0.0mg Iron: 3.7mg Sodium: 430mg Calcium: 108mg


This recipe works great for weekend breakfast or brunch.

1 lb bulk sausage
1 can (4-oz) diced green chilies
1 pkg (1 1/4-oz) taco seasoning mix
1/2 cup water
12 corn taco shells
1 can (15-oz) rinsed and drained black beans
1 pkg (8-oz) shredded Mexican-blend cheese
10 large eggs, lightly beaten
1 cup of your favorite salsa
1 cup low-fat milk

Preheat oven to 350 degrees.

In a large skillet, over medium heat, brown the sausage. Stir sausage while cooking and break it up into small pieces. Drain off the excess fat. Return sausage to the skillet and add the green chiles, taco seasoning mix and water. Set aside.

Coarsely crush ten of the taco shells into a 13 x 9-inch baking pan or casserole dish, spreading evenly. Sprinkle the black beans over the crushed taco shells. Spread the sausage mixture evenly over the beans. Sprinkle with the shredded cheese.

In a medium mixing bowl combine the eggs, salsa and milk. Pour over the top of the cheese. Crush the other two taco shells and sprinkle evenly over the egg mixture.

Bake at 350 degrees for 45 minutes.

Monday, May 21, 2018


This is an old TOH recipe and photo.

1 pound lean ground turkey
1 large red onion, chopped
1 large green pepper, chopped
1 can (8 ounces) tomato sauce
1/2 cup barbecue sauce
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon salt
8 hamburger buns, split

In a large skillet, cook turkey, onion and pepper over medium heat 6-8 minutes or until turkey is no longer pink and vegetables are tender, breaking up turkey into crumbles.
Stir in tomato sauce, barbecue sauce and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes to allow flavors to blend, stirring occasionally. Serve on buns. Yield: 8 servings. 


This recipe takes about 10 minutes to make and 30 minutes to bake. (Also a great way to use up leftovers.)

1 2/3 cups hot water
1 pkg (6-oz) stuffing mix (your favorite)
3 cups chopped or shredded turkey (or chicken)
1 pkg (10-oz) frozen mixed vegetables, thawed
1 jar (12-oz) turkey (or chicken) gravy

Preheat oven to 375 degrees. Spray a 2-qt casserole dish with nonstick cooking spray.

Add the hot water to the stuffing mix, stir just until moistened and set aside.

Place the turkey (or chicken) and the vegetables in the prepared casserole dish. Pour gravy over the top and stir gently to mix. Top mixture with the prepared stuffing.

Bake at 375 degrees for 30 minutes until heated through and stuffing mixture is lightly browned.

Note: You have meat, vegetables, and grains all in one dish. Add a simple salad, fresh fruit, etc and you have a tasty, quick, easy meal.

Sunday, May 20, 2018


NOTE: This recipe is easy and quick but do plan ahead as the steak needs to marinate for an hour.

1 lb lean boneless top round steak, trimmed
2/3 cup water
1/4 cup chopped onion
3 tbsp reduced-sodium soy sauce
1 tsp beef-flavored bouillon granules
1 tsp Worcestershire sauce
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
2 medium carrots, sliced diagonally
2 cups cauliflower flowerets
1 cup sliced fresh white mushrooms
1 pkg (6-oz) frozen snow peas, thawed partially
1/4 cup water
1 tbsp cornstarch

Partially freeze steak so it will be easier to cut diagonally across the grain into 1/4" strips; set aside.

In a large bowl combine the 2/3 cup of water, onion, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt, and pepper, stirring well. Add the steak to the mixture and stir well to coat. Cover and refrigerate for an hour, stirring after 30 minutes. Drain steak; reserve the marinade. Set steak aside.

In a medium saucepan cook the cauliflower and carrots in just enough water to cover them. Cook for 3 minutes once hot; drain and set aside.

Spray a wok or large skillet with nonstick cooking spray; heat at medium high for 2 minutes. Add the steak and stir-fry for about 3 minutes or until cooked through. Add the mushrooms to the steak and stir-fry another minute. Add the pea pods, carrots, and cauliflower; stir-fry another couple of minutes until the vegetables are crisp-tender.

Combine the reserved marinade, the 1/4 cup water and the cornstarch, stirring to blend well. Pour over the steak mixture and stir-fry until thickened and bubbly.

Serve over hot brown rice.

Saturday, May 19, 2018


2 lb round steak, cut into serving-size pieces
1/2 cup all-purpose flour
1 1/2 tsp salt
2 tsp paprika
1/2 tsp black pepper
6 tbsp butter
1 carrot, thinly sliced
1 medium onion, diced
2 stalks celery, diced
1 beef bouillon cube
1 cup water
1/2 cup low-fat milk
1 cup low-fat sour cream
4 oz can mushrooms, drained

In a small bowl combine the flour, salt, paprika, black pepper and coat steak thoroughly with the mixture. In a large heavy skillet, melt butter. Add steak pieces to the skillet and brown on both sides. Reduce the heat; add the bouillon cube, water, and milk. Stir to dissolve bouillon. Add the carrot, onion, and celery. Cover the pan and simmer for 1 hour. Add the mushrooms and continue cooking for 5 minutes. Remove the meat and vegetables to a serving platter. Add the sour cream to the skillet gravy. Warm thoroughly and serve over the meat.

Friday, May 18, 2018


1 3/4 cups all-purpose flour
1/2 cup yellow cornmeal
1 1/4 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup sugar
1/2 cup butter, softened
1/3 cup egg substitute
2 tsp vanilla
1 cup low-fat buttermilk
1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick cooking spray or line cups with paper liners; set aside.

In a medium mixing bowl combine the flours, cornmeal, baking powder, baking soda, salt and sugar. In a large mixing bowl, blend the butter until light and fluffy. Slowly add the egg substitute. Scrape down the sides of the bowl and continue to mix until the butter forms small lumps. Add the vanilla and buttermilk to the butter mixture; mix well. Add the dry ingredients to the wet ingredients in three separate batches, mixing well and scraping down bowl after each addition. Gently fold the blueberries into the batter. Scoop the batter into the prepared muffin cups, filling each almost to the top. Bake in the preheated 350 degree oven for 20 to 25 minutes or until done.
Note: File Photo

Thursday, May 17, 2018


Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas.  Eat it year round.  This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin.  It falls within the healthy ratio of carbs to proteins for diabetics!

1 pkg (14.5-oz) multigrain penne (always use multi-grain or whole-grain pastas!)
1 tsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
3/4 cup low-fat ricotta cheese
1/2 cup reduced-sodium chicken broth
1 can (15-oz) pumpkin
1 can (28-oz) crushed tomatoes
1 tbsp Italian seasoning
3/4 tsp red pepper flakes
1 cup shredded reduced-fat mozzarella cheese
1/3 cup grated Parmesan cheese

Preheat oven to 375 degrees.

Cook the pasta according to package directions leaving out any salt or butter/oils; drain.

In a large saucepan or a Dutch oven, heat the olive or canola oil.  Add the onion and garlic, cooking and stirring for about 3 minutes to soften.  Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoning, and red pepper flakes.  Bring the mixture to a boil then reduce heat and simmer for 5 minutes.  Remove from the heat and stir in the drained pasta.

Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray.  Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses. 

Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.

Yield: 9 servings

Note: File Photo

Wednesday, May 16, 2018


1 lb boneless skinless chicken breast halves
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 can (16-oz) diced tomatoes, drained
1 can (8-oz) tomato sauce
2 tbsp sugar
1 1/2 tsp Italian seasoning
1/3 cup sliced ripe olives
1/8 tsp black pepper
3 cups hot cooked fettuccine noodles

Slice the chicken breasts into 30 to 32 pieces. Spray a large skillet with canola or olive oil nonstick cooking spray. Saute the chicken with the onion and bell pepper for 6 to 8 minutes. Stir in the tomatoes and the tomato sauce then add the sugar, Italian seasoning, olives, and black pepper. Mix well to combine; lower the heat to simmer. Simmer mixture for 10 to 15 minutes, stirring occasionally.

Yield: 6 servings of 1/2 cup of pasta and 2/3 cup of sauce each.

Note: File Photo


1/2 cup fat-free sour cream
1/4 cup light mayonnaise
2 tbsp lemon juice
1 tsp curry powder
1/2 tsp Splenda granular
1/2 tsp salt
1/2 tsp black pepper
4 boneless skinless chicken breasts (about 1 lb)
2 slices whole wheat bread, ground into fine crumbs
nonstick cooking spray

Preheat oven to 400 degrees.

Rinse chicken breasts and pat dry; set aside.

In a small bowl, combine the sour cream, mayonnaise, lemon juice, curry powder, Splenda granular, salt and pepper stirring until well blended.

Coat a 9-inch pie pan or baking dish with the nonstick cooking spray. Arrange the chicken breasts in the pan. Spoon the sour cream mixture evenly over the chicken breasts. Sprinkle the bread crumbs over the sour cream mixture. Bake in 400 degree oven for 30 to 40 minutes or until the chicken is no longer pink in the center and the juices run clear.


1/3 cup low-fat buttermilk
1 tbsp salt-free Cajun seasoning
½ tsp salt
1 cup panko*
6 pieces chicken, skinned
Cooking spray

Preheat oven to 400 degrees.

Combine the buttermilk, Cajun seasoning, and salt in a shallow dish. Dip chicken in mixture, one piece at a time; dredge in panko.

Place chicken on a parchment paper lined baking sheet. Light coat chicken with cooking spray. Bake at 400 degrees for 40 minutes if on the bone, or until done. Turn halfway through baking time.

Note: File Photo

Tuesday, May 15, 2018


This is another recipe my mother got years ago from The Workbasket magazine. This little homemaker's magazine featured recipes sent in by readers.

2 cups diced cooked turkey*
1 cup frozen peas, cooked
1/2 cup diced celery, cooked
1 can cream of chicken soup
Chinese noodles

Combine all ingredients, except noodles, together in a bowl. Pour into a greased casserole dish, top with noodles and bake at 350 degrees until bubbly.

*May substitute chicken.

This is another recipe from my vintage recipes blog.


This old newspaper advertisement says to "Let the natural flavor of your fried vegetables come through with the light touch of Argo and Kingsford's. And try these easy and delicious recipes. You'll agree that for light and crispy fried vegetables or chicken, it really is the batter that matters."


3/4 cup Argo or Kingford's Corn Starch
1/4 cup flour
1 tsp baking powder
1/2 tsp salt
1/4 tsp pepper
1/2 cup water
1 egg, slightly beaten

In bowl, stir together first 5 ingredients. Add water and egg; stir until smooth. Pour 1 qt (about) corn oil into large skillet to depth of 1/2", filling no more than 1/3 full. Heat over medium heat to 375 degrees. Dip 4 cups cutup vegetables, such as zucchini, carrots, onion, and mushrooms, or 1 lb boneless, skinless chicken breasts, cut into 1" cubes, a few at a time, into batter. (Stir batter occasionally.) Carefully add vegetables or chicken to hot oil, a few pieces at a time. Fry 2 to 3 minutes, turning once, until golden brown and crisp. Drain on paper towels. Serves 4 to 6.
HERB BATTER: Follow basic recipe. Add 1 tsp dried basil leaves and 1 clove garlic, minced.
BEER BATTER: Follow basic recipe. Omit water. Add 1/3 cup cold beer.

Note: This is an old post from my vintage recipes blog.


2 cups uncooked whole-wheat penne
2 tsp canola or olive oil
2 garlic cloves, minced
1 1/4 cups chopped zucchini (1 medium)
1 1/2 cups fresh broccoli florets, broken into bite-size pieces
3/4 cup yellow bell pepper
1 cup sliced fresh mushrooms
1 1/2 cups halved cherry tomatoes
1/2 tsp oregano
3/4 cup reduced fat feta cheese, crumbled

Cook the pasta according to package directions but without any salt or butter.

Heat oil in a large nonstick skillet over medium-high heat. Add the garlic, zucchini, broccoli,and bell pepper; cook a couple of minutes or just until the veggies begin to soften. Stir often while cooking.

When the above veggies start to soften, add the mushrooms, tomatoes, and oregano, mixing in well. Lower heat to medium-low and cook, stirring, for about 8 minutes or until the vegetables reach the softness you desire.

Drain the pasta and toss with the vegetable mixture. Add the crumbled cheese and mix.

Yield: 4 servings of 1 3/4 cups each
Per serving: 264 calories, 7 g (3 sat) fat, 15 g protein, 41 g carbs, 8 mg chol, 7 g fiber, 374 mg sodium. (This recipe has a good carb-protein ratio and most of the carbs are complex or good carbs.)
Diabetic exchanges: 1/2 fat, 1 meat, 2 starch, 2 vegetable

Monday, May 14, 2018


Shared from a friend's facebook post. I believe she got it from Quick and Easy Recipes.

1 qt Fresh or frozen (loose-pack) blackberries
1 c Plus 1 tablespoon sugar, divided
3/4 teaspoon salt, divided
1/2 ts Lemon extract
1 1/2 c All-purpose flour
2 ts Baking powder
1/4 ts Ground nutmeg
2/3 c Milk Cream or whipped cream, optional

Combine the blackberries, 1 cup of the sugar, 1/4 tsp of the salt, and the lemon extract in a Dutch oven. Bring to a boil; reduce heat and simmer for 5 minutes.

Meanwhile, in a mixing bowl, combine flour, baking powder, nutmeg and remaining sugar and salt.
Add milk; stir just until mixed. (Dough will be very thick.) Drop by tablespoonfuls
into six mounds onto hot blackberry mixture cover tightly and simmer for 15
minutes or until a toothpick inserted in a dumpling comes out clean.

Spoon into serving dishes. Serve with cream or whipped cream if desired.

Sunday, May 13, 2018


For those of you who love SPAM, here is a soup-type chili for you.

Nonstick cooking spray
4 garlic cloves, minced
2 green bell peppers, cut into strips
1 cup sliced green onions
3 jars (4.25-oz each) diced green chilies
2 jalapeno peppers, seeded and minced
2 tsp oregano
2 tsp cumin
2 cans (15-oz each) cannellini beans or kidney beans
2 cans (10 3/4-oz) condensed chicken broth, undiluted
1 (12-oz) can SPAM luncheon meat, cubed

Coat a large saucepan with nonstick cooking spray; saute garlic over medium heat 1 minute. Add the bell peppers, green onions, chilies, jalapenos, oregano and cumin; saute 5 minutes.

Stir in the beans and broth; bring to a boil. Cover and reduce heat; simmer 10 minutes. Stir in the SPAM and simmer 2 minutes.

Saturday, May 12, 2018


1 tbsp canola oil
1 medium green bell pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
2 can (14.5-oz each) Mexican-style tomatoes, undrained
1 can (15-oz) kidney beans, rinsed and drained
1 can (15-oz) pinto beans*, rinsed, drained
1 can (11-oz) whole kernel corn, drained
2 1/2 cups water
1 cup uncooked rice
2 tbsp chili powder
1 1/2 tsp ground cumin

Heat oil in a large saucepan or Dutch oven over medium-high heat. Add bell pepper, onion, and garlic; cook, stirring, 5 minutes or until tender. Add the tomatoes, beans, corn, water, chili powder and cumin; stir to blend well.

Bring chili to a boil; reduce heat and cover. Simmer 30 minutes, stirring occasionally, or until rice is tender.

*I often substitute a can of chili beans, undrained.

Yield: 6 servings

Friday, May 11, 2018


1 bag (24 t0 28-oz) frozen O'Brien potatoes
1 bag (16-oz) California Blend frozen vegetables
1 pkg (16-oz) Polish Kielbasa, sliced
1/2 tsp seasoned salt
1/4 cup grated Parmesan cheese

Place the potatoes and California Blend vegetables in a large nonstick skillet, cover, and cook about 8 minutes; stir occasionally. Add a tablespoon of water, if necessary.

Add the sliced Kielbasa to the skillet, replace the lid and cook for another 10 minutes or until vegetables are tender and dinner is heated through.

Turn off heat and stir in the seasoned salt.  Sprinkle with the Parmesan cheese before serving.

Yield: 4 servings
Note: File Photo

Thursday, May 10, 2018


1 box chocolate cake mix (2 layer size)
3 cups mini marshmallows

Preheat oven according to temperature on cake mix box.

Mix up the cake mix according to the package directions, using the ingredients called for. Stir in the mini marshmallows until incorporated.

Divide batter evenly among paper-lined muffin tins.

Bake according to directions for cupcakes or until a wooden toothpick inserted in center comes out clean and muffins come back up after being gently touched with fingertips.

Note: File Photo

Tuesday, May 8, 2018


1 large mango, peeled and cut into 3/4-inch cubes
1 small, firm, ripe banana, peeled and cubed
3 tbsp minced fresh cilantro
1 tbsp thawed frozen orange juice concentrate
1 tsp balsamic vinegar

Combine mango, banana, and cilantro in a medium bowl.

Stir together the juice concentrate and vinegar; pour over the fruit. Toss to mix well.

File photo

Sunday, May 6, 2018


1 cup rinsed, drained canned black beans, mashed
2 tsp chili powder
nonstick cooking spray
4 (8-inch) flour or corn tortillas
1 cup washed, torn romaine (or other type) lettuce leaves
1 cup chopped tomato
1/2 cup chopped onion
1/2 cup plain nonfat yogurt
2 jalapeno peppers, seeded, finely chopped, optional

Combine the beans and chili powder in a small saucepan; cook 5 minutes over medium heat, stirring often.

Spray a large nonstick skillet with nonstick cooking oil spray. Heat skillet over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once during cooking. Spread the bean mixture evenly over the four tortillas. Layer with lettuce, tomato, onion, yogurt and peppers. Serve immediately.

Note: When handling raw jalapeno peppers, were gloves and do not rub face or eyes!

 Note: File Folder

Saturday, May 5, 2018


 This breakfast casserole goes together quickly but does need to bake 45 minutes. It does not need to be made ahead of time and refrigerated overnight.

8 slices of whole-wheat bread, cubed
1 lb bulk pork sausage, fried, crumbled, and drained
6 eggs
2 cups fat-free milk
1/4 cup butter
1/2 tsp dried mustard
1 lb of grated cheese
1/2 tsp salt
1/4 tsp black pepper, optional

Put bread in the bottom of a casserole dish. In a separate bowl, beat eggs and add milk, onion, salt, pepper (if using) and mustard. Sprinkle sausage and cheese over the bread. Slice butter over the cheese and pour the egg mixture over all. Bake in a medium heat oven (325 degrees) for about 45 minutes.

 Note: File Photo

Friday, May 4, 2018


1/4 cup chopped walnuts
1/4 cup light mayonnaise
1/4 cup plain fat-free Greek yogurt
2 tsp sherry (or red wine) vinegar
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
2 cup shredded skinless, boneless rotisserie chicken breast
2 tbsp chopped fresh flat-leaf parsley
6 green onions, white and light green parts, chopped
6 Bibb lettuce leaves
1/3 cup tart dried cherries

Preheat oven to 350 degrees.

Spread walnuts in a single layer on a baking sheet and bake until nuts are toasted, about 5 minutes. Cool.

In a small bowl, stir together the mayonnaise, yogurt, vinegar, salt and pepper.

In a large bowl place the chicken, walnuts, parsley, and green onions; toss to combine. Add the dressing and stir to coat well.

Place lettuce leaf in each of 6 salad bowls. Divide chicken salad evenly among the bowls and top with the cherries.

This is an old recipe and photo from SL.

Thursday, May 3, 2018


 NOTE: Plan ahead with this recipe. This easy recipe is quick to put together but the dough must be refrigerated 2 hours and then after rolls are shaped they need to rise 1 to 1 1/2 hours.

2 pkgs dry yeast
2 cups warm water
1 egg, beaten
1/3 cup sugar
1/3 cup sugar
1/3 cup shortening
2 tsps salt
1 cup white whole-wheat flour
5 1/2 to 6 cups bread flour
melted butter for brushing hot rolls, optional

Dissolve the yeast in the warm water; stir in the egg. Add the sugar, sugar, shortening, salt and at least 6 1/2 cups of flour. If the dough seems too thin, add up to another 1/2 cup of flour. Cover bowl with foil and refrigerate for 2 hours.

Make into rolls and place in a pan that has been sprayed with nonstick cooking spray. Cover pan with a towel and set in a warm place; let rise for 1 to 1 1/2 hours. Bake at 400 degrees for 10 minutes or until browned. Immediately after removing from the oven brush with melted butter.

Note: Sprinkle buttered top with some cracked black pepper or sesame seeds for a unique touch.

Note: File Photo


3/4 cup white whole-wheat flour
1/2 cup all-purpose flour
1 cup ground oats
1/2 cup fat-free milk
2 tbsp ground flaxseed
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 cup low-fat plain yogurt
1/4 cup honey
2 tbsp canola oil
2 tbsp lemon juice
1 tsp lemon zest
1 cup blueberries

Preheat oven to 400 degrees.
Lightly coat a baking sheet with nonstick cooking spray; set aside.

In a large bowl, whisk together the flours, oats, milk, flaxseed, baking powder, baking soda, and salt. Make a well in the center and set aside.

In a small bowl, stir together the yogurt, oil, honey, lemon juice and zest. Pour into the well of the flour mixture and stir in until blended. Add the blueberries and gently stir just until combined.

Drop batter, 1/4 cup at a time, onto the prepared baking sheet to make 10 scones. Bake at 400 degrees 12 minutes or until lightly browned and firm.

Note: Good with milk or hot beverages such as coffee or tea.

Yield: 10 scones
APPROXIMATELY per scone: 260 cal, 40 g carb, 15 g pro,5 g (0 sat)fat, 3 g fiber, and over 250 mg omega-3s.

Tuesday, May 1, 2018


1 tablespoon canola oil
1 lb ground beef
1 large onion, chopped fine
1 large red bell pepper, chopped fine
2 garlic cloves, minced
1 can (14-oz) beef broth
2 tbsp ketchup
1 tbsp soy sauce
1 tbsp Worcestershire sauce
1 tsp mild curry powder
1 tbsp cornstarch
2 tomatoes, coarsely chopped
1 bag (16-oz) frozen peas and carrots
1/4 cup milk
1 tbsp butter 

1 cup shredded extra sharp cheddar cheese
Salt and pepper to taste

Bring a large pot of lightly salted water to a boil. Add potatoes, and cook until tender but still firm, about 15 minutes; drain and return to pan.  

While potatoes are boiling, heat oil in a large skillet. Cook ground beef with onion, red pepper, and garlic until beef is evenly brown. Stir in beef broth, ketchup, soy sauce, Worcestershire sauce, and curry powder. Bring to a boil, and simmer 3 to 4 minutes. Mix cornstarch with a little water to form a paste, then stir into skillet with tomatoes, peas and carrots. Cook until thickened; season with salt and pepper. Spoon into a casserole dish. 

Preheat oven on broiler setting. Add milk and butter to cooked potatoes, and whip until smooth and creamy. Spoon over meat mixture. Sprinkle top with shredded cheese. 

 Place under broiler for 3 to 5 minutes, or until cheese is melted and speckled with brown. 

   Note: Old recipe and photo from allrecipes.