*Cabbage Soup Recipe*

*Cabbage Soup Recipe*

- 6 large green onions
- 2 green peppers
- 1 or 2 cans of tomatoes (diced or whole)
- 3 Carrots
- 1 Container (10 oz. or so) Mushrooms
- 1 bunch of celery
- half a head of cabbage
- 1 package Lipton soup mix
- 1 or 2 cubes of bouillon (optional)
- 1 48oz can V8 juice (optional)
- Season to taste with salt, pepper, parsley, curry, garlic powder, etc.

Inside-Out Lasagna

From EatingWell: January/February 2010

Here we take basic lasagna ingredients—ricotta cheese, pasta and tomatoes—and skip the layering and long baking time to make a super-quick and satisfying meal for the whole family. To cut down on prep time, look for presliced mushrooms. For meat lovers, brown some crumbled turkey sausage along with the onions and garlic. Serve with: Steamed broccoli and whole-grain baguette.

4 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 8 ounces whole-wheat rotini or fusilli
• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 3 cloves cloves garlic, sliced
• 8 ounces sliced white mushrooms (about 3 1/2 cups)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 14-ounce can diced tomatoes with Italian herbs
• 8 cups baby spinach
• 1/2 teaspoon crushed red pepper (optional)
• 3/4 cup part-skim ricotta cheese

• 
  

Preparation

1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition

Per serving: 364 calories; 9 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 2 vegetables, 1 lean meat, 1 fat

Pumpkin Cookie Dip

Pumpkin cookie dip

1 package 8 ounces cream cheese room temp

2 jars 7 ounces each marshmallow creme

1 can 15 ounce solid pack pumpkin

1 tsp ground cinnamon

1 tsp grated orange peel

gingersnaps or vanilla wafers

In large bowl beat cream cheese and marshmallow creme till smooth. Stir in pumpkin,cinnamon and orange peel. Serve as dip with cookies. Store in fridge. makes 4 cups

NUTRITION FACTS:

1 serving 2 tbsp = 50 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol,27 mg sodium,6 g carbohydrate,1g fiber,1 g protein

Healthified Pumpkin Cheesecake

Pumpkin Cheesecake

To help prevent cracks in the cheesecake, do not overbeat the mixture once the eggs are added. Also, be sure to allow the cheesecake to sit in the oven for 30 minutes after baking as directed in the recipe.

Prep Time:40 min

Start to Finish:10 hr 30 min

makes:16 servings

Crust
1	cup plus 2 tablespoons graham cracker crumbs
3	tablespoons apple jelly
Filling
4	packages (8 oz each) fat-free cream cheese, softened
1	cup firmly packed brown sugar
2/3	cup granulated sugar
5	eggs
1	can (15 oz) pumpkin (not pumpkin pie mix)
2	tablespoons brandy, if desired
1/4	cup Gold Medal® all-purpose flour
2	to 3 teaspoons pumpkin pie spice
1	cup frozen (thawed) fat-free whipped topping, if desired
	Ground nutmeg, if desired

1.	Heat oven to 350°F. Spray 9-inch springform pan with cooking spray. Coat sides only with 2 tablespoons of the graham cracker crumbs. In small bowl, mix remaining 1 cup graham cracker crumbs and the apple jelly. Press in bottom of pan.
2.	Bake 8 to 10 minutes or until set. Cool 5 minutes. Refrigerate 5 minutes or until completely cooled.
3.	Meanwhile, in large bowl, beat cream cheese with electric mixer on medium speed until smooth and creamy. Gradually beat in sugars until smooth. On low speed, add eggs 1 at a time, beating just until blended.
4.	In medium bowl, mix pumpkin, brandy, flour and pumpkin pie spice. Gradually add to cream cheese mixture, beating until smooth. Pour over partially baked crust.
5.	Bake 1 hour 20 minutes to 1 hour 30 minutes or until center is set. Cool in pan on cooling rack 30 minutes. With sharp knife, loosen cheesecake from side of pan. Cover cheesecake; refrigerate at least 8 hours.
6.	Run knife around edge of pan to loosen cheesecake again; carefully remove side of pan. Cut cheesecake into wedges; place on individual dessert plates. Top each wedge with 1 tablespoon whipped topping; lightly sprinkle with nutmeg. Cover and refrigerate any remaining cheesecake.
High Altitude (3500-6500 ft): Increase flour in filling to 1/4 cup plus 1 tablespoon. Bake 1 hour 15 minutes to 1 hour 25 minutes.

Nutritional Information

1 Serving: Calories 220 (Calories from Fat 30); Total Fat 3g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 70mg; Sodium 370mg; Total Carbohydrate 36g (Dietary Fiber 1g, Sugars 29g); Protein 11g % Daily Value*: Vitamin A 100%; Vitamin C 0%; Calcium 15%; Iron 8% Exchanges: 1 Starch; 1 1/2 Other Carbohydrate; 0 Vegetable; 1 Lean Meat Carbohydrate Choices: 2 1/2 MyPyramid Servings: 1 c Dairy
*% Daily Values are based on a 2,000 calorie diet.

Barley, Carrot and Ham Soup

SOURCE: The 8 Week Cholesterol Cure

NOTE: I made this in a 5 qt crockpot and cooked for 6 hours rather than cooking on the stove. This made enough to leave down for lunches and dinner tomorrow and enough to fill up a container for the deep freezer stockpile.

8 c. fat-free reduced sodium chicken broth or water (I make my own no salt chicken broth or veggie broth)
2 c. barley
1 lb 96% fat-free ham (I use turkey ham)
6 carrots, chopped
1 onion
1 clove garlic
any spices you like

In a large saucepan, bring all ingredients slowly to a boil/ With a skimmer or slotted spoon, skim any grayish matter that rises to the top. Cover and simmer gently for 45 minutes.

Serving Size: 1 cup
Calories: 192
Fat: 3.15 grams
Cholesterol: 16.6 mg
Sodium: 663 mg (lower if you use your own broth)

Mexican Steak Stir Fry

This recipe is very versatile-you can serve it over rice,
warm some whole wheat tortillas and make fajitas, spoon
it over a bed of greens, etc.

FLEX POINTS = 5 PER SERVING (according to the source I got it from.  My
points finder doesn't go this high)
                   
* Exported from MasterCook *

                         MEXICAN STEAK STIR-FRY

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : Steak                           Stir-Fry

 Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
    3/4         pound  sirloin steak -- trimmed -- boneless
 1             medium  chopped onion
 1              small  chopped green bell pepper
 1              clove  minced garlic
 1                cup  frozen corn kernels
    1/2           cup  salsa
 1             medium  zucchini -- sliced
 1         15 oz. can  pinto beans -- drained and rinsed
 1       14.5 oz. can  canned tomatoes -- undrained

1.  Remove fat from beef. Cut beef into 1/4 x 1/2 inch strips.

2.  Spray 12 inch nonstick skillet or wok with nonstick cooking spray;
heat
over
medium-high heat. Add beef, onion, bell pepper, and garlic; stir-fry 4
to 5
minutes or until beef is brown.

3.  Stir in remaining ingredients, breaking up tomatoes. Cook about 5
minutes, stirring occasionally, until zucchini is tender and mixture is
hot.

Source:
 "lowfatgoodcooking@yahoogroups.com"
                                   - - - - - - - - - - - - - - - - - -
-

Per Serving (excluding unknown items): 625 Calories; 14g Fat (19.0%
calories
from fat); 42g Protein; 88g Carbohydrate; 30g Dietary Fiber; 53mg
Cholesterol; 351mg Sodium.  Exchanges: 5 Grain(Starch); 3 1/2 Lean
Meat; 2
Vegetable; 1 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Healthified Mexican Skillet

"Healthified" Mexican Pasta Skillet

From eatbetteramerica.

Prep Time:30 min

Start to Finish:30 min

makes:6 servings (about 1 1/3 cups each)

1	lb extra-lean (at least 93%) ground beef or turkey
1	jar (16 oz)salsa
1	cup tomato sauce (from 15-oz can)
1 ½	cups water
2	cups uncooked regular or multigrain elbow macaroni
1	cup Green Giant® Niblets® frozen corn
	1/2 cup shredded reduced-fat sharp Cheddar cheese (2 oz)
	In 12-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain.
	Stir in salsa, tomato sauce and water. Heat to boiling. Stir in macaroni and corn. Reduce heat; cover and simmer 12 to 15 minutes, stirring occasionally, until macaroni is tender.
	Sprinkle with cheese. Cover; let stand 1 to 2 minutes or until cheese is melted.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 60); Total Fat 6g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 45mg; Sodium 650mg; Total Carbohydrate 53g (Dietary Fiber 3g, Sugars 5g); Protein 25g % Daily Value*: Vitamin A 10%; Vitamin C 15%; Calcium 8%; Iron 20% Exchanges: 3 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 Lean Meat Carbohydrate Choices: 3 1/2 MyPyramid Servings: 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans
*% Daily Values are based on a 2,000 calorie diet.

Healthified Red Lobster Cheddar Biscuits

"Red Lobster" Cheddar Biscuits
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Makes 12 Muffins

Ingredients:

2 cups Bisquick, reduced-fat baking mix
3/4 cup low fat buttermilk (1% fat)
1 cup shredded low fat cheddar cheese
1 Tbsp. wheat germ
2 tbsp Fleischmann's Fat-Free Buttery Spread
1/4 tsp garlic powder
1/4 tsp dried parsley flakes, crushed fine


Preheat the oven to 400 degrees.

Combine the baking mix, wheat germ, milk and cheddar
cheese in a medium bowl. Mix by hand until well combined. Divide the dough
into 12 equal portions (about 3 tbsp each) and spoon onto a lightly greased or
nonstick cookie sheet. Flatten each biscuit a bit with your fingers.

Bake for
18 to 20 minutes or until the tops of the biscuits begin to brown. In a small
bowl, combine the buttery spread with the garlic powder. Heat this mixture
for 30 seconds in the microwave, then brush a light coating over the top of
each biscuit.

TIDBIT: To make fine parsley flakes, as can be found on
the original, simply crush the flakes between your thumb and forefinger.

SERVING SIZE: 1 biscuit

POINTS: 2
PER SERVING: 102 Calories, 3 g Fat, 1.5 g Fiber

SOURCE: Don, from the Healthy Exchanges Boards

Breakfast Biscuit Bake

We have had this a number of times in our house and it never lasts long.  I usually toss in
some green peppers and onions as well, I have even used a little broccoli in it.


BREAKFAST BISCUIT BAKE

COOKING HEALTHY WITH A MAN IN MIND
PAGE 294...........SERVES 6
FREEZABLE
***********************************

1 ( 7.5 ounce can ) Pillsbury refrigerated buttermilk biscuits
6 eggs or equivalent in egg substitute ( 1/4 cup = 1 egg )
1/4 cup skim milk
1 teaspoon parsley flakes ( I did not use in the recipe )
1 teaspoon dried onion flakes (I use 1 chopped onion)
1/2 teaspoon lemon pepper ( I use ground pepper)
3/4 cup ( 3 ounces ) shredded Kraft reduced fat cheddar cheese

Preheat oven to 450 degrees. Spray both a cookie sheet and an 8x8"
baking dish with cooking spray.


Separate biscuits and arrange on prepared cookie sheet. Lightly spray
tops of biscuits with butter flavor cooking spray.


Bake 8 minutes. Place cookie sheet on a wire rack and allow to cool.

Reduce oven temperature to 375 degrees. Break each biscuit into 3
pieces and set aside.


In a large bowl, combine eggs, skim milk, parsley, onion flakes and
pepper. Mix well using a wire whisk. Stir in the biscuit pieces and 1/2
cup of cheddar cheese.  Pour into prepared baking dish.


Bake 15 to 20 minutes or until the center is set. Sprinkle remaining
1/4 cup cheese evenly over top.  Bake 5 minutes longer or until cheese melts.


Cool 5 minutes and cut into 6 servings.

EACH SERVING EQUALS: HE: 1 2/3 PROTEIN...( 1 LIMITED)...1 1/4 BREAD...4
OPTIONAL CALORIES
************************************************************
200 CALORIES...8 GM FAT...13 GM PROTEIN...19 GM CARBOHYDRATE...482 MG
SODIDUM...2 GM FIBER
************************************************************
DIABETIC: 1 1/2 MEAT...1 1/2 STARCH
************************************************************