VEGETABLE CUMIN PILAF WITH SAUSAGE

3/4 cup instant brown rice

4 oz turkey breakfast sausage, removed from casings  

1 1/2 cups chopped onions

1 cup chopped red bell pepper

1 oz pine nuts, toasted

1/2 tsp ground cumin

1/2 tsp salt*

Cook the rice according to package directions leaving out salt and butter or other fat.

Meanwhile place a large skillet that has been sprayed with nonstick cooking spray over medium-high heat.  Cook the sausage until browned, stirring constantly.  Remove from pan and set aside.

Coat the pan residue with more cooking spray and cook the onions for 3 minutes.  Add the pepper and cook for another 2 minutes or until crisp-tender, stirring frequently.  Stir the sausage back into the skillet along with the pine nuts, cumin, and salt. 

To serve place the rice on a serving platter and spoon the sausage mixture evenly over all.

Yield: 4 (1 cup) serving
Per serving: 215 calories, 11 g (1 saturated) fat, 8 g protein, 22 g carbs, dietary fiber 3 g, 465 mg sodium*, 45 mg cholesterol   *I recommend eliminating the salt to lower the sodium for diabetics

NOTE: I do not eat turkey sausage, so I use lean ground beef. Pork sausage will work, also.

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CHEERY CHERRY PIE

Note: Remember this is a dessert so save for special occasions or times when you are asked to 'bring a dessert or dish'. Always take the dessert if you can. Then you know there is a dessert you can enjoy a small serving of along with the others.

Crust:

3/4 cup ice water
1 tsp white or cider vinegar
1 cup all-purpose flour
1 cup white whole-wheat flour
3 tbsp Splenda granular
7 tbsp Crisco shortening

Mix water and vinegar in cup.

Place 1/2 cup all-purpose flour in a bowl; stirring with a wire whisk, gradually add the vinegar-water mixture. Mix well.

In a separate bowl, combine the remaining flours and Splenda. Add the shortening, cutting in with two knives or a pastry blender until mixture is crumbly. Gradually add the vinegar-water mixture, adding just enough to bind the dough together.

Divide dough in half; gently pat each half into a circle on a floured work surface. Cover separately with plastic wrap and refrigerate for 30 minutes.

Filling:
2 cans (14 1/2-oz) tart red cherries in water, drained, liquid reserved
1/4 cup cornstarch
2/3 cup Splenda granular
1/4 tsp almond extract
2 tsp fresh lemon juice
3 to 4 drops red food coloring, if desired

Place cherry liquid in a medium saucepan. Mix cornstarch and Splenda together in a small bowl; pour into the saucepan. Stir to mix well. Add the almond extract and lemon juice; cook, stirring, over medium heat and simmer 3 to 4 minutes to thicken sauce. Remove from the heat.

If desired, add the food coloring and stir to mix in.

Place the cherries in a medium bowl and pour the liquid over the cherries; using a spatula and working gently fold the cherries into the liquid. Set aside.

Preheat oven to 375 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Roll out one of the dough circles on a floured work surface to an 11-inch diameter; place in the pie plate. Place the filling in the crust.

Roll the remaining dough circle to a 10-inch diameter and place atop the filling. Crimp edges to seal. Using a fork, prick the top crust to vent.

Brush crust light with milk for golden browning, if desired.

Bake at 375 for 50 to 60 minutes or until the filling is bubbly and the crust is golden.

Allow to cool 1 hour before slicing to serve.

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ORZO PILAF

4 oz uncooked orzo

2 tsp olive or canola oil
1 small onion, diced
2 garlic cloves, minced
1 small zucchini, diced
1/2 cup chicken broth
1 can (14-oz) artichoke hearts; drain and cut into 4ths
1 tomato, chopped
1/2 tsp dried oregano
dash of salt
1/4 tsp freshly ground black pepper
1/2 cup crumbled feta cheese
sliced black olives for garnish

Cook the orzo according to package directions but omit any salt or fat.  Drain and keep warm.

Heat the oil in a large nonstick skillet over medium heat.  Add the onion to the skillet and saute about 5 minutes; add the garlic and cook, stirring 1 minute.

Add the zucchini and the chicken broth to the skillet; reduce heat and simmer 5 minutes; zucchini should be crisp tender.  Stir the orzo into the skillet. Add the artichoke hearts, tomato, oregano, salt, and pepper to the skillet and cook, stirring, for another minute or until heated through.

Sprinkle with the feta cheese and olives.

Yield: 6 servings of 1/2 cup each
Per serving: 7 g protein to 23 g carbs.  Serve with fish or a lean piece of meat for more protein.

 

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