SMOKED SAUSAGE AND BEAN SOUP

1 cup dry pinto beans
1 cup dry black beans

Rinse beans; place in a large kettle and cover generously with water.  Allow beans to soak overnight.

1 tbsp salt
2 quarts water
1 lb sliced smoke sausage
1 onion, chopped
1 large garlic cloved, minced
1 tsp chili powder OR Cajun seasoning
1 can (28-oz) diced tomatoes
1 tbsp lemon juice
1 tsp coarsely ground black pepper

Drain the beans well then rinse and drain.  Put beans back in large kettle or Dutch oven.  Add the salt, water, and smoked sausage.  Cook 1 1/2 hours or until beans are slightly tender.

Add the onion, garlic, chili powder or Cajun seasoning, tomatoes, lemon juice, and pepper.  Bring back to boiling then lower heat and simmer for 45 minutes to 1 hour. 

This soup is good with a thick slice of a crusty whole grain bread.

Note: File Photo

GROUND BEEF-VEGGIE PATTIES

3/4 lb lean ground beef
1/3 cup shredded zucchini
2 tbsp minced red onion + 4 thin slices for garnish, optional
1 garlic clove, minced
1/2 tsp dried thyme
1/4 tsp salt
1/8 tsp freshly ground black pepper
4 whole-grain sandwich thins
4 slices lettuce
4 slices tomato, optional
4 slices American cheese, if desired

In a large bowl combine the ground beef with the remaining ingredients and shape into 4 patties.
Very lightly spray a large skillet with nonstick cooking spray and cook patties 8 -12 minutes or until cooked to desired doneness.  May also be grilled.

To serve, top with cheese, is using, and place a lettuce slice on the bottoms of each of the sandwich rounds.  Top with a tomato slice then a pattie.  Top with the top half of the sandwich round. 

Yield: 4 servings

Note: File Photo

MACARONI SHELLS STUFFED WITH TUNA

1 (12-ounce) package jumbo whole-grain shell macaroni
1 (6 1/8-ounce can) tuna in water
6 slices whole-grain bread, cut into small cubes
1 cup minced celery
3/4 cup low-fat milk
1/2 cup finely chopped walnuts
1/4 cup minced onion
dash of salt
4 teaspoons lemon juice
dash of freshly ground black pepper
1 tablespoon Splenda Granulated
1 (32-oz) jar sugar-free or low-sugar marinara sauce

Prepare shells according to the package directions; pour into a colander and drain well.

Preheat oven to 350 degrees.

While shells are cooking, combine the tuna, bread cubes, celery, milk, walnuts, onion, salt, and lemon juice together in a large bowl using a fork to flake tuna.  Stuff a tablespoon of this mixture into each of the drained shells.

Stir the Splenda and marinara sauce together to blend; spoon half of the sauce over the bottom of a 9 x 13-inch baking pan or dish.  Arrange the shells over the sauce in a single layer and cover with the other half of the sauce.

Cover the pan or dish with aluminum foil and bake 40 minutes.

Yield: 6 to 8 servings

Note: This is a file photo for reference only.

QUICK AND EASY RASPBERRY HOT CHOCOLATE

Make yourself a tasty cup of raspberry-flavored hot chocolate the quick and easy way.  I use water.  If you want yours rich and you don't have a serious diabetic problem, you could use milk instead.

2 pkts Splenda Raspberry-flavored Flavor Accents
1 pkt sugar-free hot chocolate mix
1 cup boiling water
1 tbsp sugar-free thawed whipped topping

Pour the hot chocolate mix into a mug and add the Splenda packets; stir to mix well.  Pour the boiling water into the mug and stir until dissolved.  Add the whipped topping and enjoy!

Yield: 1 cup cocoa

HOMEMADE SEASONING MIX FOR CHICKEN, STEAK, BURGERS, ETC

Here is a great seasoning mix you can make at home without using any salt or sugar products.  Add this to chicken, fish, or meats before grilling, baking, etc.

1/2 tsp rosemary
1 tsp sage
1 tsp oregano
1 tsp thyme
1 tsp basil
1/2 cup cracked black pepper

Note: All this spices are from your spice rack, not fresh.

Combine the above ingredients and store in a zip-top plastic storage bag or an airtight container.

Yield: about a half cup of seasoning.

Note: File Photo

SALMON CASSEROLE

4 large eggs, beaten
1 can (10 3/4-oz) reduced-fat cream of mushroom soup
1 tsp dill weed
1/4 tsp freshly ground black pepper
1 can salmon, drained, flaked
1 pkg (10-oz) frozen green peas, thawed
2 cups shredded Sharp Cheddar cheese, divided
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/4 cup panko bread crumbs

Preheat oven to 350 degrees.
Grease or spray a 12 x 7.5-inch baking dish; set aside.

In a large bowl mix te eggs, soup, dill and black pepper together well.  Add the flaked salmon, peas, half the cheese, bell pepper, onion, and bread crumbs.  Pour the mixture into the prepared baking dish.

Bake at 350 degrees for 45 minutes.  Sprinkle the remaining cheese over casserole and bake another couple of minutes until cheese melts.  Remove from oven and let stand 10 minutes before cutting into squares for serving.

Yield: 8 servings

Note: File Photo

GROUND BEEF STUFFED MUSHROOMS

1 lb lean ground beef
2 tsp prepared horseradish
1 tsp chopped chives
1 clove garlic, minced
1/4 tsp freshly ground black pepper
18 large white mushrooms
1/2 cup beef or vegetable broth

Preheat oven to 350 degrees.
Set out a shallow baking dish large enough to hold mushrooms in a single layer.

Combine the ground beef, horseradish, chives, garlic, and pepper in a medium bowl.

Remove the stems from the mushrooms, chop a couple of them very fine and add to beef mixture, if desired.  Stuff the mushrooms with the beef mixture.

Place mushrooms in a shallow baking dish, stuffed sides up; pour the broth over the mushrooms.  Bake at 350 degrees until browned and beef is cooked through, approximately 20 minutes.

Yield: 1 1/2 dozen appetizers.

 Note: File Photo

HEALTHY OVEN-FRIED CHICKEN

8 chicken legs and/or thighs - bone-in, skins removed
1 1/2 tbsp Dijon mustard
2 cups fresh crumbled whole-grain bread crumbs
1 tsp smoked paprika*
1/4 tsp cayenne pepper
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 450 degrees.
Line a baking pan with aluminum foil and spray with olive oil or canola oil nonstick cooking spray; set aside.

Pat the chicken dry with paper towels and rub completely with the Dijon mustard.

In a shallow bowl or a pie plate, combine the bread crumbs, paprika, cayenne, salt, and black pepper; dredge the chicken in the mixture to coat overall; pat to hold crumbs in place.  Arrange the chicken in the prepared baking sheet; spray with the nonstick spray.

Bake at 450 degrees for 20 minutes.  Reduce the heat to 425 degrees and bake until golden brown and juices run clear when pierced with fork, about 10 to 15 minutes.

*regular paprika may be used

Note: This is a file photo.

PEPPER-STEAK KABOBS

8 skewers (soak if using wooden)
1 cup ketchup
1/4 A-1 Steak Sauce
1/3 cup firmly packed Splenda brown sugar blend
1/2 cup apple cider vinegar
2 tbsp Worcestershire sauce
2 lb boneless top sirloin, trimmed and cut in 32 chunks
1 green bell pepper, cut into 16 pieces
1 red or orange bell pepper, cut into 16 pieces

Combine the ketchup, steak sauce, Splenda, vinegar, and Worcestershire sauce in a medium saucepan; bring to a boil over medium heat.  Stir occasionally and cook until the Splenda is totally dissolved.  Remove from the heat and allow to cool.

Onto each skewer alternately with a piece of steak, a piece of red pepper, a piece of steak, a piece of green pepper, and repeat so that each skewer has 4 pieces of steak, two pieces of red pepper, and 2 pieces of green pepper.  Place skewers in a 9 x 13-inch glass baking dish; pour the cooled marinade over the skewers.  Cover with foil and refrigerate from 2 hours to overnight.

Preheat broiler to high and coat a rimmed baking sheet with nonstick cooking spray (or grill kabobs).  Place kabobs on the baking sheet or grill, discarding an excess marinade.  Broil or grill about 15 minutes or until meat reaches the desired doneness.  Turn at least once during cooking.

 

Note: File Photo

"CRAB" SPREAD

1 brick (8-oz) cream cheese, softened
1/4 lb imitation crabmeat, flaked
1/2 tsp fresh lemon juice
1 tbsp chopped fresh dill

Preheat oven to 350 degrees.
Very lightly grease a small baking dish or a pie pan; set aside.

Combine the cream cheese, crabmeat, lemon juice, and dill together in a medium bowl.  Mix ingredients together well and spoon into the prepared dish.

Bake at 350 degrees for 25 to 30 minutes until golden and heated through.  Serve the spread warm with assorted whole-grain crackers or party breads.

Note: File Photo