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12/15/2024 Recipe of the Week

Curried Chicken in Crock Pot

1.  I add a little olive oil in the bottom of the crock pot
2.  Then just take a lot of chicken breasts (like about 4 large breasts) and cube them.  Most of the time they are frozen but cut-able. Put that on top of the oil. 
3.  I dice up a couple of onions, depending on how much you like onion and put that on top of the chopped chicken breasts. 
4.  Use about 1/2 a jar of curry powder and just a little bit of water but the onions give off their own juice. 

I just use those ingredients but after cooking 8 hours, the chicken is more shredded than anything.  My husband puts his over rice with some chutney or a tad of apricot or peach jam to mix the spicy and sweet.  I put mine over mashed butter beans.  Lastly, of course I salt & pepper each individual serving to each’s liking.

Hope you enjoy and please let me know how you liked it.

Kathy (Abby’s Mom)

Start out with 1/4 jar of curry, you can taste it and see if it needs more and it wouldn’t take long to blend in if you added more later but we like it spicy.  About the water, really only maybe 1/2 cup because the onions leave a lot of juice and keeps the moisture in there with it covered for the day.  It’s easier to add more water if needed at the end but you don’t want to end up as soup.  Sorry I just eyeball it.  I will have to write down exact measurements next time I make it.  I think I end up with almost 1/2 chicken, 1/2 onions (maybe slightly more chicken for my proportions)

12/8/2024 Recipe of the Week

PAT’S FAVORITE “HOT PUMPKIN SMOOTHIE” for cold weather eating

2-3 cans Cannellini or Great Northern beans, drained and rinsed (I also use Navy Beans, too).
1 can sliced carrots, drained
1 20 oz. can pineapple chunks, undrained
3 cans no sugar added pear halves, undrained
2 cans lite or no sugar added peach slices or halves, undrained
1 15 oz. can 100% pure pumpkin
(The original recipe had 1/3 cup of Splenda, but I made it w/o the Splenda and thought it was so much better, so I”ve changed it.)
1 large Tablespoon Pumpkin Pie Spice Or make it yourself using:
        1 ½ tsp. cinnamon

¾ tsp ground ginger

¼ tsp ground cloves

¼ tsp ground nutmeg

¼ tsp allspice

Using the VitaMix or blender, process as many cans of whatever will fit in at one time.  I usually put in one can of beans, and two cans of fruit. (Using the large container.)  Less than that in the small container. Add spice and Splenda to one of the batches. Purée until very smooth and pour into large plastic container. Mix well with a whisk.  Refrigerate. When ready to serve, ladle some into a microwave safe bowl and heat up. Makes 6-7 hearty servings.

12/1/2024 Recipe of the week

Burgundy Chicken and Bean Casserole

4 boneless skinless chicken breasts
2 cups collard greens
1 can great northern beans
1 can black beans
16 oz mushrooms
1 cup corn
1 can of tomato sauce
1 cup burgundy wine or any other red wine
1/4 cup lemon juice
1 tbsp onion powder
1 tbsp garlic powder
1/2 tsp celery seed
salt and pepper to taste

Drain both cans of beans and rinse. In a deep casserole dish, add all ingredients and mix well. Then lay the chicken on top of the mixture and spoon some of it on top of it. Cover with tin foil and cook in the oven at 400 degrees until chicken is cooked through. I have even cooked it with the chicken cut up in cubes and mix all into the bean mixture, but you can do it either way. Enjoy!!

11/24/24 Recipe of the Week

Momma Harris’s Chicken and Cornbread Dressing

This is NOT an LDL recipe and certainly not an eat until full item. But it is a must-have dinner for Thanksgiving, Christmas and Easter at the Harris’s homes.

I learned to make dressing from my mother-in-law, Violet Harris. I may not make it exactly like she did but sometimes I get close. Here is my healthier adaptation.

Boil a large fryer (or rotisserie chicken) until meat falls off bone. Let cool and pull meat off bone. Pour off broth and reserve. This can be done a day or so in advance and broth and chicken refrigerated.

I don’t know how to measure finished cornbread for quantity and I always make a fresh batch for the dressing so this is what I do:

    Cornbread:

• 2 cups Shawnee’s Best White Corn Meal MIX (or 2 cups corn meal, 4 tsp baking powder, 2 tsp salt)
• 2 eggs
• ¼ cup Olive Oil (EVOO)
• 1 ½ cups milk

Pour in a 10 inch cast iron skillet that has been greased with a couple tablespoons olive oil (EVOO). Bake at 400 degrees until top is lightly browned. About 30 min.

In a large mixing bowl (5-6 quart), add:

• 1 16oz bag Pepperidge Farm Herb Seasoned Stuffing (white and wheat breads)

*Momma Harris used biscuits and/or dry or stale sliced bread.

• Crumbled cornbread as above.
• 1 Medium Onion Diced ( or one bunch green onion sliced including tops)
• 5-6 small celery stalks sliced (optional)
• 1 Bell pepper (seeded & cored) or 1-2 jalapeño peppers (seeded & cored) optional
• All the broth left from boiling chicken (about 6 cups) and organic chicken broth (no MSG) about 6 cups. If boxed chicken broth not available mix 6 cups water with 1 ½ tsp Better Than Bullion Chicken Base (Bullion cubes have MSG).

*When my first attempts at dressing turned out bland, Dear Evelyn (Gary’s sister) told me to use the broth or bullion.

• 1 TBSP Rubbed Sage
• 2 TBSP Poultry Seasoning
• 1-2 eggs
• Salt and Pepper to taste.

Mix thoroughly – mixture should be slightly soupy. Pour in baking dish greased with olive oil. Bake uncovered at 375 until sides are brown and top is browning. I have used Ceramic-lined Cast Iron Pots, but the dressing tends to burn on the bottom and sides some, so now I use baking (casserole) dishes.

Other notes:

Momma would often put all the seasoning in the cornbread batter and cook it. However, if you want to nibble on a piece of fresh-baked cornbread before the dressing is made, then leave the spices out of cornbread and add with the big mix.

We like the onion and celery slightly crispy in the dressing. If you prefer it well cooked, sauté the onion, celery, and pepper in 1-2 Tbsp EVOO before adding to the dressing mix.

You will just have to make this over and over until you get a feel for the spices. Mixture will be a little strong before baking as flavors mellow as it cooks.

From Linda RN

11/17/24 Recipe of the Week

THE MOST FILLING TOMATO SOUP EVER!

This delicious creamy tomato soup is dairy-free and guaranteed to help you lose weight and keep it off.  You’ll feel very satisfied having it for a meal (i.e. for dinner if you had your main protein meal for lunch, or visa-versa), or if you have it as an appetizer with a glass of water 10 minutes prior to your main course, you’ll be very full indeed!  Give it a try, it’s very simple to make, and you can make a big batch and eat it over a period of a few days.

INGREDIENTS:
2 Tbsp. Olive Oil
1 large yellow onion, finely diced (around 1 & 1/2 cups)
2 cloves garlic, crushed (you can omit this if you don’t like garlic)
1 large can (28 oz/794 g) Crushed Tomatoes
2 cans (14 – 15.5 oz. each) Red Beans, drained
1/4 tsp. salt
1/4 tsp. pepper
1/4 cup loosely packed sliced fresh basil leaves, or 1 tsp. dried basil (optional.)
1.  Heat the olive oil on medium high in a large saucepan.  Add the onion and garlic, and sautee for 3 or 4 minutes, stirring.  Add the crushed tomatoes, stir, and cover the saucepan.

2.  Put the beans in a blender with 2 cups of water.  Blend until there are no pieces of beans left.  Pour into the saucepan.  Add the salt & pepper.  Bring to a boil, reduce heat to low, cover and simmer for 10-15 minutes.

It’s done!  As it is, it tastes like a good cream of tomato soup.  If you want to add an extra depth of flavor, add the optional basil, stir in, and simmer for an additional 5 minutes.  That’s my favorite way of eating this soup.  Yummy!

11/10/24 Recipe of the Week

“Fried” Apples

These taste like Cracker Barrel Fried apples, which tastes like apple pie! Perfect for cool Autumn mornings or evenings.

Ingredients
   •   1 cup apple juice, plus
   •   1/4 cup apple juice
   •   8 large golden delicious apples, peeled, cut 1/2 inch wedges
   •   1 tablespoon cornstarch
   •   1 teaspoon cinnamon and dash nutmeg or 1 tsp. apple pie spice
   
Place apples and 1 cup juice in large saute pan and bring to boil. Reduce heat
to simmer, cover and cook apples until tender, about 15 minutes. Blend
remaining juice, spices and cornstarch. Push apples to one side of the pan and
add juice mixture to pan juices and stir and boil one minute until thickened,
then fold into apples. Eat hot, warm or cold. Store unused portion in fridge up
to one week. Enjoy! (Cracker Barrel does not peel the apples. If you like them
like that, then you’ll just need to cook the apples longer to soften the peel).

11/3/24 Recipe of the Week

Slow Cooker – BLACK BEAN ‘N’ PUMPKIN CHILI

• 1 medium ONION, chopped
• 1 medium SWEET YELLOW PEPPER, chopped
• 3 GARLIC CLOVES, minced
• 2 tablespoon OLIVE OIL
• 3 cups CHICKEN BROTH
• 2 cans 15oz each BLACK BEANS, rinsed and drained
• 2 1/2 cups cubed cooked TURKEY or CHICKEN (I used chicken)
• 1 can 15 oz solid-pack  PUMPKIN
• 1 can 14 1/2 oz DICED TOMATOES, undrained
• 2 teaspoons DRIED PARSLEY
• 2 teaspoons CHILI POWDER
• 1 1/2 teaspoons DRIED OREGANO
• 1 1/2 teaspoons GROUND CUMIN
• 1/2 teaspoon SALT
  
  Step 1 – In a large skillet, sauté the onion, yellow pepper and garlic in oil until tender. Transfer to a 5-qt. slow cooker; stir in the remaining ingredients.
  
  Step 2 – Cover and cook on low for 4-5 hours or until heated through.
  
  
  It is OK to add extras.  My first batch I didn’t have a small can of tomatoes so I put in a 28 ounce can. Plus, I like kidney beans so I added that too.  For the chicken, I bought a pre cooked chicken and cut and cubed the white meat. This soup tastes great by itself, or topped with cheese or avocado.  I know that one bowl is not enough.  I hope you like it.

10/27/24 Recipe of the Week

Pumpkin Pie Pudding

By: marysimmons

If you like the flavor of pumpkin pie, try this!  I created it over the weekend. It makes a light, fluffy pudding (almost a mousse-like dessert.)

INGREDIENTS:

• 1 X 15-oz. can pureed pumpkin
• 1 ½ tsp. cinnamon
• ¾ tsp ground ginger
• ¼ tsp ground cloves
• ¼ tsp ground nutmeg
• ¼ tsp allspice
• 1 x 12-0z. pkt. SOFT tofu
• 2 Tbsp. Splenda
• 1 Tbsp. Honey

Blend all of the ingredients together in a blender or food processor until liquidized. Pour into individual parfait cups, martini glasses or serving bowls. Cover and refrigerate for 5 hours or overnight.

Little Mary

10/20/2024 Recipe of the Week

Let’s Do Lunch Sloppy Joes (DEELICIOUS!)

(R.M.’s Made Rights from Red Book)

For any of the newbies looking for a quick and EASY recipe.
Will take total of about 70 minutes from start to finish (or 65 if you already have meat browned ahead of time), Freezes well (if you have extra leftover) and kids/hubby think they’re getting SLOPPY JOES!!!!
Here goes:

R.M.’s Made Rights
Ingredients:
    1    lb. ground sirloin or extra-lean ground beef
    2    lb. ground, skinless turkey breast (turkey will take on the flavor of the beef)
    1    medium onion – finely chopped
    ½  cup solidly packed, 100 percent natural pumpkin
    2    10 3/4 oz. cans condensed tomato soup (Campbell’s)
    1    12 oz. jar chili sauce
    1    tsp. pumpkin pie spice
    1    tsp. pepper
    1    tsp. salt

Directions:  Brown beef and turkey.  Add onions and cook until done.  Drain off liquids.  Add remaining ingredients and simmer for 60 minutes.  Serve in half of a whole wheat, rye or whole-grain bun with the soft insides removed and discarded, or serve in lettuce wraps.

10/13/2024 Recipe of the Week

Sicilian Mama’s

Zucchini Pesto Soup

This soup is so yummy. You won’t miss the “cream” and all the fat… it’s just gorgeous and satisfying.

Ingredients:

• 1 chopped large onion
• 3 chopped cloves garlic
• 3 cups stock (chicken, beef, veggies, fish whatever)
• 4 zucchini grated or finely chopped
• 1-2 cups white beans (depending on how thick you want your soup) pureed with 1 cup fresh basil, olive oil, 1 clove garlic, and 1 tsp salt (you can substitute spinach leaves, parley, or arugula if you don’t have basil around, it will change the flavor…. but will still be delicious!!!)

Directions:

Heat olive oil, and onion and garlic and sauté until tender…

Add stock, zucchini and bean puree with basil

Sprinkle a little bit of Parmesan or Romano cheese in… (it’s lowfat cheese, and hard cheeses are better for us than soft)

Heat through and ENJOY!!!

I triple this recipe, so I have it on hand for the week… it just gets better and better…For my kids and hubby, I add a lovely salad with salmon or tuna mixed in.

10/6/2024 Recipe of the Week

Little Mary’s Mashed Potatoes

Tastes Better than Mashed Potatoes

Ingredients:

• 4 cans Large Butter Beans, cooked and Drained
• 2 TBSP of butter substitute
• 2 TBSP chicken broth
• dash of garlic powder
• dash of ground pepper

Directions:
Put the butter beans and the butter substitute in the microwave until margarine is melted.
Mash with a potato masher or blend with electric mixer, adding enough chicken broth to
make creamy mashed potatoes. Add a dash of garlic powder and pepper and mix well.

9/29/202 Recipe of the Week

Chicken & Sweet Corn Chowder

This soup could be nicknamed “The Let’s Do Lunch
Craving-Crusher Soup!”  Unlike traditional Chicken & Corn Chowder
that is full of potatoes, flour & cream, my new version of the soup tastes
fantastic without the fattening ingredients.  It also contains a good
quantity of beans (which you can’t see or taste) and sweet kernels of corn
which will curb your cravings for bread and pasta.  Give it a try…..you’re
sure to be pleased!

INGREDIENTS:
2 regular size cans (14-15.5 oz. each) Cannellini Beans, drained
1 cup Swanson fat-free or 99% fat free Chicken Broth
1 yellow onion, sliced (approx. 1 cup)
2 cloves garlic, crushed or minced
3 tablespoons Shedd’s Willow Run Margarine
1 large boneless, skinless Chicken Breast, diced into 1/2″ cubes
1 cup fresh or frozen corn kernels
1/4 teaspoon Ground Bay Leaves (or 3 whole Bay Leaves)
1/4 cup low fat or skim milk

Instructions:

1.  In a blender, completely blend together the beans and chicken broth
until totally smooth.  Set aside.

2.  Melt the Willow Run in a large heavy saucepan.  Add the onion and
garlic, and cook over medium-high heat for 3 or 4 minutes.  Add the
uncooked, diced chicken.  Sautee for 3 or 4 minutes more until all sides
are lightly browned.

3.  Add the bean/broth liquid, the corn, ground bay leaves, and a bit of
pepper to the pot.  Stir well and bring to a boil.  Reduce heat to
medium/low, add the milk, and simmer for at least 10 minutes more.  It’s
done! (Remove Bay Leaves if you used whole ones.)

As with all of my bean soup recipes, drink at least one or two glasses of water
with or just after eating this chowder.  It will make you feel really full
and satisfied.

9/22/2024 Recipe of the Week

Cabbage-Greens Soup

• 1 small head of cabbage, coarsely chopped
• 1 bunch of greens, washed and chopped (your choice – mustard, turnips, collards, kale – if you have turnips with roots just dice them and add to the soup)
• 2 med. onions, diced
• 2 med. green peppers, diced
• 4 ribs celery, diced
• 1 small bunch green onions, sliced
• 3 or 4 carrots, sliced thin
• 2 cans (14 or 15 oz.) diced tomatoes with juice. (Rotel if you want it spicy)
• 2 cans (14 or 15 oz.) beans of your choice, drained     (I used black beans and pintos)
• 2 cans (14 or 15 oz.) whole kernel corn, drained
• 1 (32 oz.) container of beef broth
• 1 lg. can Campbell’s Tomato Juice or V8 juice or Spicy Hot V8
• Beef bouillon to taste
• Black pepper to taste

Put everything into a very large stock pot. Do Not Boil. Simmer over medium to low heat for 2 to 3 hours stirring occasionally. This is great served with a few dashes of pepper sauce.

This makes a pretty thick soup and a lot of it…if you’d like a soupier soup add more broth and tomato juice. Keeps well. And gets better every day. Share with a friend or you’ll be eating this for a l-o-n-g time.

Variations: Halfway through the cooking, you can add browned ground beef or LDL sausage if desired.

9/15/2024 Recipe of the Week

LITTLE MARY’S PIZZA SOUP

4 tbsp. Olive Oil
1 medium yellow onion, chopped (1 cup)
2 cloves garlic, crushed (or 1/2 tsp. garlic powder)
1 small green Bell Pepper, chopped (approx. 1 cup)
1/2 lb. lean ground sirloin or ground skinless turkey breast
1 cup sliced button mushrooms (fresh or canned)
3/4 tsp. paprika
1 Tbsp. dried Basil
1 Tbsp. dried oregano
1/2 tsp. salt
1 large (1 lb. 12 oz) can diced tomatoes
1 large (1 lb. 13 oz) can tomato sauce
1/2 cup sliced black olives, drained
1 regular can (14 – 16 oz) pinto beans, undrained

1.  Heat the Olive Oil on medium/high in a large deep saucepan with a lid.  When it is melted, add the onion, garlic, peppers, turkey & paprika.  Sautee, stirring, for 5 minutes until onion and meat are cooked.  Add the mushrooms and cook for another minute.

2.  Add the tomatoes, tomato sauce, salt & herbs.  Cover and bring to a slow boil.  While it is cooking, puree the pinto beans with a blender.  Add this bean puree and 1 & 1/2 cup of water to the pot.  Simmer on medium/low for 10 or 15 minutes. Add the olives and gently stir in.  If the soup is too thick for your liking, you can add another 1/2 cup of water.

3. Submerge a slice of Fat-free Mozzarella cheese on top.

To serve with Spaghetti Squash:

• Boil spaghetti squash whole in a pot of water for 45 min
• Remove from water and let cool
• Split squash lengthwise and remove seeds
• Rake squash out of shell with fork

9/8/2024 Recipe of the Week

1/2 lb extra-lean ground sirloin
1/2 lb lean ground turkey breast (skinless)
1 small onion, chopped (approx. 1 cup)
2 T olive oil
2 ribs of celery, sliced
1 cup chopped peeled carrots
2 cups fat-free beef broth (or 2 cups water & 1 Knorr Beef Bouillon cube)
2 T steak sauce
1/2 cup frozen peas
3 T corn starch
1 can (16 oz) pinto beans, drained
2 cans (16 oz) large butter beans, drained*
2 T Butter or Low Fat Butter Substitute

OPTIONAL: Substituting 2 cans Cannellini Beans will work also along with equal amounts of cooked Cauliflower and 2 cloves Garlic  (finely chopped) and Parsley  (or sliced fresh green onions) for the mashed potato topping

*Large Butter Beans work best like these….

In a large skillet, heat the olive oil on med/high. Add the onions, celery & carrots, and sauté for 4 minutes. Add the meat, and cook until browned. Drain off any fat.

Add the broth, Steak Sauce, peas, & 1/2 of the pinto beans. Mash the remaining pinto beans with a fork and add to the skillet. Cover and simmer on low for 15 minutes.

Mix the corn starch in 1/2 cup of cool water. Add to the pot and bring to a boil. Stir until thickened (2 to 3 minutes). Add salt & pepper to taste. Remove from heat. Pour into baking dishes (see below). Leave to cool while you make the topping, and switch your oven onto 400.

Pour the large butter beans into a microwaveable bowl. Add the Butter Substitute. Microwave on high for 1 to 2 minutes until the Butter Substitute is melted. Mash with a potato masher. Add a little chicken broth to make smooth. Spread the “LDL potatoes” over the top of individual deep pies, or a 12″ square Pyrex deep baking dish, around 1/2″ to 1″ thick. Put in the oven for 10 minutes to brown the topping.

9/1/2024 Recipe of the Week

Crock Pot Scrambled Eggs for a crowd

This is the first time posting a personal recipe. I volunteered to bring scrambled eggs to use for breakfast burritos for a farewell party for a co-worker. This is a modification of one I found on- line:

Ingredients:

• 3 dozen eggs
• 3 cups milk cream or buttermilk
• 1 cup chopped red and green peppers
• 1 chopped large onion or 1 cup chopped green onions
• 3 cups shredded Mozzarella Cheese or Marbled Colby Jack
• Salt and pepper to taste
• Crock Pot Liner or Butter (not non-stick spray)

4 hours before serving line crockpot with liner or generous amounts of butter.

Wisk eggs, milk (I used 1 1/2 cup buttermilk and 1/2 cup heavy cream) until uniform in color. Add chopped veggies and cheese (I only used 2 cups Mozzarella). Pour into crock pot, cover and set on low.

Eggs should be moist and fluffy in 4 hours

****Most crockpot recipes cooked for 6-8 hours. I checked mine at four hours and not being sure if eggs were done in the center, I stirred them with a spatula. The eggs were done but I left them on low until ready to leave for work which was a mistake. The eggs were browning now on the edges and would have been a mess had I not used the liner. Next time I will turn pot off and 4 hours. For greater weight loss, use all buttermilk and low-fat cheese. This recipe was a hit with no leftovers****.

8/25/2024 Recipe of the Week

Crockpot Chicken Cacciatore (or Turkey)

Ingredients:

• 3 half chicken breasts
• Olive oil
• Seasoning mix (see Note)
• 1 chopped large onion
• 1/4 ounces fresh chopped oyster mushroom pieces
• 2 cloves chopped garlic
• 1/4 to 1/2 cup chopped Italian parsley
• 2 Tablespoons fresh oregano or 2 teaspoons dry oregano
• 2 Tablespoons fresh basil or 2 teaspoons dry sweet basil
• 1 teaspoon garlic salt
• 1/2 teaspoon roasted chicory root (optional in place of black pepper)
• 2 6-ounce cans of tomato paste
• 4 fresh juicy chopped tomatoes (or 1 15-ounce stewed tomatoes or tomato sauce)
• Stevia to equal 1 teaspoon sugar (optional)
• Water
• 1/4 pound fresh green beans (optional)
• 1 cup zucchini diced (optional)

Directions:
Brown chicken pieces in olive oil, do not cook through.
Place them in the crockpot.

8/18/2024 Recipe of the Week

APPLE
CRANBERRY SALMON SALAD

½ cup barbecue sauce (See below for BBQ sauce)
4 4-ounce salmon fillets
¼ cup fresh lemon juice
2 tablespoons honey
¼ teaspoon sea salt
Pinch of freshly ground black pepper
1 pound Gala apples
½ pound Granny Smith apples
½ cup fresh cranberries, chopped
2 tablespoons fresh tarragon, chopped

Preparation
1. In a shallow glass baking dish, combine the barbecue sauce and salmon. Cover
and marinate for 30 minutes to 2 hours.

2. In a large bowl, combine lemon juice, honey, salt and pepper. Core apples
and thinly slice. Add sliced apples to lemon-honey mixture and toss together.
Toss cranberries and tarragon with apple mixture. Preheat grill or broiler.

3. Grill or broil salmon fillets 3 to 5 minutes on each side or until fish is
opaque in the center. Do not overcook. Break apart salmon fillets into
bite-size pieces. Toss salmon with apple-cranberry salad. Evenly divide among 4
plates and serve

TANGY BBQ SAUCE

This tastes great, without all of the sugars and things in bottled barbecue sauce.  It’s especially good on grilled chicken breasts.

Ingredients:
2 tablespoons Shedd’s Willow Run Soy Margarine (from health food shop)
1/4 cup light soy sauce
1/4 cup fresh lemon juice
1/2 cup tomato ketchup
1/4 teaspoon ground black pepper
1 teaspoon white Stevia or Splenda (optional)
1/4 teaspoon hot sauce (adjust to taste)

Melt the Willow Run margarine in a saucepan on medium heat.  Add all of the ingredients except the sweetener and bring it to a boil.  Turn it down to low and cook it for 10 or 15 minutes, stirring frequently.  It will thicken and reduce.  Taste it and see if you think it needs sweetening….if so, add the Stevia powder.  Stir again & it’s done.

8/11/2024 Recipe of the Week

Broccoli or Cauliflower or Zucchini Salad… Italian Style…

From Sicilian Mama’s Recipes (Saundra Shaver)

We Italians… we know how to eat… and eat well.  Olive oil is a staple in every true Italian home. I don’t even own another kind of oil. But I do have Extra virgin, virgin, and light olive oils…

Since I was a little girl, every year, when broccoli was at its peak, Mama would make a fantastic broccoli salad.  No, it’s not that mayonnaise version with bacon and raisins and nuts so many love these days… this one is just a light, flavorful, crunchy salad that sings on the tongue!

Here’s what you’ll need…

• 1 big bag (2 lbs) of broccoli florets or cut your own florets into 1 inch pieces…
• 2 lemons
• 1 large stock pot, heavy as possible filled with 8 quarts of salted water, brought to a rapid boil
• olive oil
• salt
• pepper

Steam or quickly blanche the broccoli until bright green and crisp tender… DO NOT COOK UNTIL THEY LOSE THEIR COLOR… yuck!!! They’ll be all soggy and gross…

•  Strain and quickly place them into a big ice bath to stop the cooking…
• Pat dry, and place into a large bowl
• Add the juice of both lemons… (it sounds like a lot… but trust me…)
• add about 1/4 – 1/2 olive oil to the florets
• sprinkle with salt to taste
• Sprinkle with freshly cracked black pepper

Serve immediately… the lemon “cooks” the broccoli… so if you want to have a little bit everyday for lunch… Just juice the lemons ahead of time, and place the juice into a small container, add all the olive oil and salt and pepper only to the broccoli, and the day you want to eat your salad, then dress with the lemon juice in the amount that suits you… Does that make sense?

Now…as for the cauliflower and zucchini salads… The lemon does NOT cook them for some reason… so add it right away and let it sit in the fridge… soooooooo yummy! My favorite is the zucchini and cauliflower…

I like to mix them also… especially the broccoli and cauliflower… on a hot summer day…  in the morning I’ll cook up a boat load of broccoli and cauliflower and ice it up and let it air dry… then for dinner, I’ll dress it, and we all fight over it…

Enjoy!!!

8/4/2024 Recipe of the Week

Burgundy Chicken and Bean Casserole

4 boneless skinless chicken breasts
2 cups collard greens
1 can great northern beans
1 can black beans
16oz mushrooms
1 cup corn
1 can of tomato sauce
1 cup burgundy wine or any other red wine
1/4 cup lemon juice
1 tbsp onion powder
1 tbsp garlic powder
1/2 tsp celery seed
salt and pepper to taste

Drain both cans of beans and rinse them, in a deep casserole dish add all ingredients and mix well. Then lay the chicken on top of the mixture and spoon some of it on top of it. Cover with tin foil and cook in the oven at 400 degrees until chicken is cooked through. It can even cooked with the chicken cut up in cubes and mix all into the bean mixture but you can do it either way. Enjoy!! 

7/28/2024 Recipe of the Week

Mary’s Chicken Marsala

1 lb. fresh chicken tenders
2 tbsp. soy flour (or garbanzo bean flour)
salt and pepper
4 tbsp. Shedd’s Willow Run Soy margarine (Smart Balance Light)
1/2 of a sweet yellow onion, finely diced (about 2/3 cup)
1/2 cup Sweet Marsala (I use a medium-sweet Marsala wine)
1 cup beef boullion (or fat-free beef broth)
1 cup sliced Porcini mushrooms (or white button mushrooms)
Fresh flat-leaf parsley, chopped

1. Pat the chicken dry with paper towels. Put the flour with a little bit of salt and pepper into a bowl or plate.  Coat the chicken pieces on each side lightly with the seasoned flour.

2. Melt 2 tbsp. of the butter in a skillet on medium-high until melted.  Cook the chicken 2-3 minutes on each side. Remove from pan and keep warm.

3. Add rest of butter and the onions to the skillet. Saute on low for 4 minutes. Add the mushrooms and saute for one minute further, until the onions are softened.

4. Turn the heat back up to medium-high and add the Marsala. Bring to a boil for 2 minutes, stirring constantly. Add the beef broth, bring to a boil, and simmer (4 or 5 minutes) until the liquid is reduced to around a cup.

5. Turn down the heat to very low. Add the chicken, stir well, and cover the skillet. Cook for up to 10 minutes (be careful not to overcook chicken or it will dry out).

6. Place the chicken on plates and pour sauce over.  Sprinkle with parsley and serve.

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7/21/2024 Recipe of the Week

Big Fat Greek Salad

From: The Sugar Solution Cookbook

Servings: 4

Prep Time: 20 min.

With a nod to the heart-healthy cuisine enjoyed by our Mediterranean friends, this robust salad is loaded with monounsaturated fats and fiber.

Ingredients

• 2 Tbs olive oil
• 1 Tbs lemon juice
• 1 Tbs red wine vinegar
• 1/2 tsp dried oregano, crumbled
• 1/2 tsp freshly ground black pepper
• 2 large red tomatoes (1 pound), cut into chunks
• 1 can (15 ounces) chickpeas, rinsed and drained
• 2 cups hothouse cucumber chunks
• 1/2 cup thinly sliced red onion
• 1/2 cup coarsely chopped fresh flat-leaf parsley
• 8 kalamata olives, pitted and sliced
• 4 cups torn mixed dark-hued greens, such as escarole and romaine lettuce, or use all romaine
• 4 oz feta cheese, chopped

Directions

• In a large salad bowl, mix the oil, lemon juice, vinegar, oregano, and pepper with a fork.
• Add the tomatoes, chickpeas, cucumber, red onion, parsley, and olives. Toss to mix well. If you have time, let marinate for 15 minutes.
• Add the greens and feta and toss again.

7/14/2024 Recipe of the Week

BASIL CHERRY TOMATOES

3 pints cherry tomatoes halved
1/2 cup chopped fresh basil
1 1/2 tsp olive oil
salt and pepper to taste
lettuce leaves (optional)

• Combine tomatoes, basil, EVOO, salt and pepper.
• Cover and refrigerate until serving.   
• Serve on lettuce if desired.

7/7/2024 Recipe of the Week

Israeli Chickpea Soup

One of the most popular soups in the Holy Land is a unique blend of chickpeas (Garbanzo beans) and cilantro.  It is prepared in large pots and cooked for several hours.  My simple version of this exotic flavored soup is ready within 20 minutes!

Ingredients:
1 1/2 tablespoons Extra Virgin Olive Oil
1 small yellow onion, sliced (approx. 1 cup)
2 cans of chick peas, drained (15 or 15.5 oz. each)
2 pints fat free chicken broth
1/2 cup loosely packed fresh cilantro leaves (no need to chop them)

1.  Heat the olive oil on medium/high in a large saucepan with a lid.  Add the onion and sautee for 3 minutes, stirring.

2.  Add the drained chickpeas and chicken broth.  Bring to a boil, reduce heat to low, and cover.  Simmer for 10 minutes.

3.  Uncover and add the cilantro.  Cook for 2 more minutes and then remove from heat.  Let it cool slightly and then totally blend until smooth, either in batches in the blender or with a potato masher.  (Note:  You’ll get best results if you use a blender:  either a regular blender or a hand-held immersion blender such as the “Braun Multiquick Hand Blender,” so the cilantro is completely pureed with the onions and chickpeas in the soup.  If you use a potato masher instead, I recommend finely dicing the onion and chopping the cilantro leaves as finely as you can prior to cooking. There is no need to chop the cilantro if using a blender.) Re-heat if necessary.  

Tip:  Eat a bowl of this soup 15 or 20 minutes prior to your main protein meal of the day.  It helps you feel fuller and more satisfied for longer!        Israeli Chickpea SoupOne of the most popular soups in the Holy Land is a unique blend of chickpeas (Garbanzo beans) and cilantro.  It is prepared in large pots and cooked for several hours.  My simple version of this exotic flavored soup is ready within 20 minutes!

Ingredients:
1 1/2 tablespoons Extra Virgin Olive Oil
1 small yellow onion, sliced (approx. 1 cup)
2 cans of chick peas, drained (15 or 15.5 oz. each)
2 pints fat free chicken broth
1/2 cup loosely packed fresh cilantro leaves (no need to chop them)

1.  Heat the olive oil on medium/high in a large saucepan with a lid.  Add the onion and sautee for 3 minutes, stirring.

2.  Add the drained chickpeas and chicken broth.  Bring to a boil, reduce heat to low, and cover.  Simmer for 10 minutes.

3.  Uncover and add the cilantro.  Cook for 2 more minutes and then remove from heat.  Let it cool slightly and then totally blend until smooth, either in batches in the blender or with a potato masher.  (Note:  You’ll get best results if you use a blender:  either a regular blender or a hand-held immersion blender such as the “Braun Multiquick Hand Blender,” so the cilantro is completely pureed with the onions and chickpeas in the soup.  If you use a potato masher instead, I recommend finely dicing the onion and chopping the cilantro leaves as finely as you can prior to cooking. There is no need to chop the cilantro if using a blender.) Re-heat if necessary.  

Tip:  Eat a bowl of this soup 15 or 20 minutes prior to your main protein meal of the day.  It helps you feel fuller and more satisfied for longer!

by marysimmons

6/30/2024 Recipe of the Week

BBQ Chicken from Red Book

(B.B.’s Chicken with Marmalade pg,160)

I only use the seedless blackberry Polaner jelly and the dried onion soup mix….but just in case you don’t have the red book here is the recipe

1/2 cup Orange all Fruit Marmalade (Polaner)
1/2 cup of fat free ranch dressing
1/2 cup Mandarin Oranges, drained
1/2 pkg dried onion soup mix
4 boneless, skinless, split chicken breasts

Place chicken breasts in a 9×9 pan sprayed with Pam olive oil cooking spray. Cook for 20 minutes at 375 degrees. Drain off liquid.
Blend the marmalade, dressing and dried onion soup mix together in a blender. Pour over the chicken breasts. Cook at 375 degrees for another 20 to 30 minutes or until chicken is tender.

Add the mandarin oranges during the last 5 minutes of cooking time.

***Note when I make this I use the whole 10 oz jar of Jam and the whole package of dried onion soup mix, and 4 to 6 chicken Breast***

Onion Soup Mix

Ingredients for one packet:
8 teaspoons dried onion flakes
1 1/2 teaspoons dried parsley
1 teaspoon onion powder
1 teaspoon turmeric, optional
1/2 teaspoon celery seed
1/2 teaspoon salt
1/8 teaspoon Stevia or other sugar substitute to equal 1/2 teaspoon of sugar
1/4 teaspoon ground pepper

Directions:
Mix ingredients well and store in airtight container for up to six months.

Onion Soup Mix (Like Liptons)
3/4 c instant minced onion
1/3 c Beef flavored instant boullion
4 tsp onion powder
1/4 celery seed, crushed
1/4 tsp stevia
Mix all together well.
Five Tbs of mix equals 1.25 oz of purchased soup mix

Dry Onion Soup Mix
8 tsp dried onion flakes
1 1/2 tsp dried parsley
1 tsp onion powder
1 tsp tumeric, optional
1/2 tsp celery seed, crushed
1/2 tsp salt
1/2 tsp sugar
1/4 tsp pepper

6/23/2024 Recipe of the Week

Potato Salad LDL

1 large head of cauliflower
5 hard boiled eggs
1 cup chopped onion
1 cup chopped dill pickle
1/2 cup chopped celery
1 1/2 cup fat free mayo
4 tsp mustard
2 T cider vinegar

Steam cauliflower until tender. Chop up eggs and cauliflower. Let cool.
Mix mayo, mustard and vinegar in small mixing bowl, set aside.
In large mixing bowl, combine all ingredients.
Stir in the mayo mixture and mix well.
Refrigerate
Makes about 8 – 1 cup servings

616/2024 Father’s Day Recipe of the Week

Key Lime Chicken with Mango Salsa

Ingredients:
4 boneless skinless chicken breasts
1 tbsp key lime (or regular lime) juice
1 tsp light soy sauce
The rind of one lime, finely grated
1 tsp. olive oil
1 tsp white wine vinegar
1″ piece of fresh ginger, finely grated

FOR THE SALSA:
1 mango, skinned and diced into small pieces
1 tbsp. key lime (or regular lime) juice
1 small red onion, diced into small pieces
1 – 2 tbsp. fresh cilantro, chopped

Cut the chicken into 1″ squares.
Preheat the broiler (this can also be done outside on the grill if you wish.)  Mix together the lime-juice marinate (all 6 items) and season with salt and pepper to taste.  Add the chicken and let sit for 10 minutes.  Thread the chicken onto skewers (this makes approx. 6 or 7 kebabs.)  Brush some juice onto the chicken and broil for 5 minutes.  Turn the kebabs over and pour over any remaining liquid.  Broil for 5 or 6 more minutes, until the chicken is thoroughly cooked.


Mix together the mango, red onion, lime juice and cilantro, and serve the kebabs with a hearty portion of the salsa.

6/9/2024 Recipe of the Week

Toss with dressing (see below).

LET’S DO LUNCH Burgers

Ingredients:
    ½    lb. lean ground sirloin
    ½    lb. ground turkey or chicken breast (skinless)
    1     cup finely chopped onions
    1     16 oz. can pinto beans (drained)

Directions:  Mash pinto beans and mix with ground turkey or chicken and ground sirloin and onions.  Season with salt and pepper.  Make into patties (use egg white to hold them together if necessary). Spray pan or grill with olive oil spray.  Fry or grill.  Serve with your favorite condiments.  Make a double batch, and store in freezer.   

5/26/2024 Recipe of the Week

BRANDO’S LASAGNA

1/4 lb ground sirloin or lean beef
1/4 lb ground skinless turkey breast
1/2 c chopped onion
6 oz. can tomato paste
2 5.5 oz can picante tomato juice (v8)
1 10 1/4 oz can condensed tomato soup
1 12 oz low fat cottage cheese
2 Tbs parmesan cheese
1/2 c egg substitute
2 Tbs finely chopped fresh parsley
2 tsp finely chopped fresh basil
1/2 tsp white pepper
5 medium zucchini, thinly sliced
pam olive oil spray
1 12 oz fat free grated mozzarella cheese

Directions:
Cook the beef, turkey, and onion until tender. Add the tomato paste, tomato juice, and tomato soup to the mixture. Combine the cottage cheese, parmesan cheese, egg substitute, parsley, basil and white pepper, and mix lightly. Set aside. Place one half of the sliced zucchini in a layer in a 13 x 9 x 2 pan that has been sprayed with pam. Follow with half of the cottage cheese mixutre, half the mozzarella cheese, and half of the tomato/meat mixture. Continue with another layer beginning with sliced zucchini and ending with the meat sauce.
Bake 350 degrees for 40 to 45 min.