Taco Soup

2 pounds ground beef
2 cups diced onions
2 (15 1/2-ounce) cans pinto beans
1 (15 1/2-ounce) can pink kidney beans
1 (15 1/4-ounce) can whole kernel corn, drained
1 (14 1/2-ounce) can Mexican-style stewed tomatoes
1 (14 1/2-ounce) can diced tomatoes
1 (14 1/2-ounce) can tomatoes with chiles
2 (4 1/2-ounce) cans diced green chiles
1 (4.6-ounce) can black olives, drained and sliced, optional
1/2 cup green olives, sliced, optional
1 (1 1/4-ounce) package taco seasoning mix (I use a salt free spice mix recipe below)
1 (1-ounce) package ranch salad dressing mix (I use a salt free ranch dressing mix
 - recipe below)


Brown the ground beef and onions in a large skillet; drain the excess
fat, then transfer the browned beef and onions to a large slow cooker or
a stockpot. Add the beans, corn, tomatoes, green chiles, black olives,
green olives, taco seasoning, and ranch dressing mix, and cook in a
slow cooker on low for 6 to 8 hours or simmer over low heat for about 1
hour in a pot on the stove. Top with sour cream, cheese, green onions and
jalapenos. (Optional)

Ranch Dressing Mix
This dressing is great because it doesn't have all the chemicals and preservatives that many do.

1/2 teaspoon dried chives
1/2 teaspoon dried parsley
1/2 teaspoon dried dill weed
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt (I omit)
1/8 teaspoon ground black pepper

Mix all ingredients and store in an airtight jar.

Taco Seasoning Mix
2 tsp instant minced onion
1/2 tsp crushed dried red pepper
1/2 tsp instant minced garlic
1 tsp chili powder
1/4 tsp dried oregano
1/2 tsp cornstarch
1/2 tsp ground cumin

Put all in bowl and mix well. Store in airtight container in a cool dry place.
Use within 6 months.

Mexican Meatballs 4-6 hours

Mexican Meatballs

Why should healthy food be bland and uninteresting when there are so many
easy and delicious ways to prepare it with sparkle and sizzle? This has a
sweetly smoky barbecue flavor, but instead of spending hours scrubbing the
grill, cleanup will be a breeze.
Serves 6 (4 each)

16 ounces extra lean ground turkey or beef
21 small fat-free saltine crackers, made into fine crumbs
1/2 cup frozen whole-kernel corn, thawed
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped onion
2 teaspoons chili seasoning
13/4 cups (one 15-ounce can) Hunt's Tomato Sauce
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes

In a large bowl, combine meat, cracker crumbs, corn, green pep­ per, onion,
chili seasoning, and 1/4 cup tomato sauce. Mix well to combine. Form into 24
(l-inch) balls. Evenly arrange meatballs in a large skillet sprayed with
olive oil-flavored cooking spray and brown for 2 to 3 minutes. Place
meatballs in a slow cooker container sprayed with olive oil-flavored cooking
spray. Stir Brown Sugar Twin and parsley flakes into remaining tomato sauce.
Evenly spoon sauce over meatballs. Cover and cook on LOW for 4 to 6 hours.
When serving, evenly spoon sauce over meatballs.

HINTS: 1. A self-seal sandwich bag works great for crushing crackers.

Thaw corn by placing it in a colander and rinsing it under hot water for 30
seconds.

HE: 2 Protein  1 1/2 Vegetable  2/3 Bread  1 Optional Calories
194 Calories  6g Fat  16g Protein 19g Carb  640mg Sodium  2g Fiber
DIABETIC: 2 Meat  1 Vegetable  1 Starch

A Potful of Recipes by JoAnna M. Lund

Slow Cooker Mexican Beef Soup 8 hours

Serves 8

Slow Cooker Mexican Beef Soup

Prep: 15 min, Cook: 8:00.
1 lb. Beef Stew Meat, cut into 1/2 inch cubes
1-2/3 cups beef stock
2 cups water
1 lb. Mexican style frozen vegetables
1-2/3 cups Mexican style chunky tomato sauce
1 lb. canned pinto beans, rinsed and drained
2 tsp. ground cumin
1 lb. canned black beans, rinsed and drained
1/4 tsp. seasoned salt
1/4 tsp. garlic pepper
1/2 cup sour cream

Combine first 7 ingredients in an electric slow cooker on low
heat. Cover and cook 8 to 81/2 hours, or until beef is tender.
Increase heat to high. Stir in remaining ingredients, except sour
cream. Cover and heat another 10-20 minutes until hot. Serve with
a dollop of sour cream.

This recipe serves 8 people. Due to the nature of this recipe,
it adjusts the number of servings in multiples of 8 only.



Per serving: calories 292, fat 9.6g, 29% calories from fat, cholesterol 52mg,
 protein 22.9g, carbohydrates 30.3g, fiber 9.8g, sugar 7.6g, sodium 647mg,
 diet points 5.2.

Dietary Exchanges: Milk: 0.1, Vegetable: 0.7, Fruit: 0.0, Bread: 1.7, Lean meat: 1.9,
 Fat: 0.6, Sugar: 0.0, Very lean meat protein: 0.0Per serving:

Mexican Chicken Soup 6 hours

Mexican Chicken Soup

Recipe By :
Serving Size : 10
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ -------- -------- -------
2 cups cooked chicken -- chopped
10 ounces frozen corn kernels
1 large onion -- chopped
2 cloves garlic -- pressed
28 ounces chicken broth -- low sodium
6 ounces tomato paste
15 ounces tomatoes, canned
10 ounces Ro-Tel
15 ounces canned black beans -- drained( OR Use what bean you
like)
3/4 teaspoon salt
2 teaspoons ground cumin
1 teaspoon chili powder
1/4 teaspoon black pepper

Dump all into a slow cooker and cook on high for 6 hrs.

Or, put in a large pot and cook on the stove for a couple of hours.

Serve with grated cheese on top, and/or with tortilla chips. Can spice up
With salsa.

Yield:
"10 cups"
- - - - - - - - - - - - - - - - - - -

Per serving: 156 Calories (kcal); 3g Total Fat; (14% calories from fat);
15g
Protein; 19g Carbohydrate; 24mg Cholesterol; 884mg Sodium
Food Exchanges: 1 Grain(Starch) Food Exchanges: 1 Grain(Starch) ; 1
Fat; 0 Other Carbohydrates

NOTES : You can use more chicken if desired. Or, start with boneless
Chicken breasts, cubed. Use low-sodium chicken broth. I used Swanson in
The box.

Enchilada Casserole

prep time5 minutes

total time30 minutes

4 servings-1 c. each

1 lb. Ground turkey

1/4 cup chopped onions

1 can (8 oz.) tomato sauce

1/2 cup Water

2 tsp. Chili powder

4 Corn tortillas

1 cup 2% Milk Shredded Reduced Fat Cheddar Cheese

1/2 cup chopped tomatoes

1/4 cup fat free sour cream or plain yogurt

Skillet Preparation

Cook meat and onions in large skillet on medium-high heat 3 to 5 min. or until meat is no longer pink; drain. Stir in tomato sauce, water and chili powder; cook until heated through. Transfer to bowl. Assemble in skillet as directed. Cover; heat 2 min. or until cheese is melted. Top with sour cream and tomatoes.

Calories

390

Total fat

15 g

Saturated fat

8 g

Cholesterol

105 mg

Sodium

590 mg

Carbohydrate

29 g

Dietary fiber

5 g

Sugars

4 g

Protein

30 g

Vitamin A

25 %DV

Vitamin C

15 %DV

Calcium

30 %DV

Turkey and Balsamic Onion Quesadillas

Quick Info:

Servings
Quick Meal
Contains Wheat/Gluten
Contains Dairy

Nutritional Info (Per serving):

Calories: 261, Saturated Fat: 5g, Sodium: 702mg, Dietary Fiber: 2g, Total Fat: 10g, Carbs: 25g, Cholesterol: 56mg, Protein: 23g

Carb Choices: 1.5

Recipe Source:

Eating Well

Prep Time: 5 mins

Cook Time: 15 mins

Rest Time: 5 mins

Total Time: 25 mins

Ingredients

• 1 small onion(s), red
• 1/4 cup(s) vinegar, balsamic
• 4 medium tortilla(s), flour, whole-wheat
• 1 cup(s) cheese, cheddar, sharp
• 8 slice(s) turkey, deli-style

Preparation

Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.

Place 2 tortillas in a large nonstick skillet over medium-high heat (they will overlap); warm for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping.

Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, press gently with a spatula to flatten and cook until the cheese starts to melt, about 2 minutes. Flip and continue cooking until the second side is golden, 1 to 2 minutes more.

Transfer to a plate and cover with foil to keep warm. Make two more quesadillas with the remaining ingredients. Serve warm.

Southwestern Beef

Southwestern Beef

1 onion, chopped
2 1/2 lb. or so beef roast, trimmed of fat but left whole (I used a rump roast)
1 heaping tsp. chili powder
1 heaping tsp. garlic powder
1 heaping tsp. cumin
1 heaping tsp. Kosher salt
2 bell peppers (you can use 2 green bell peppers or mix it up a little with red, yellow, or orange; just make sure one is green. I only used 1 green), chopped
1 14 1/2 oz. can Mexican-style diced tomatoes OR 1 can of Rotel tomatoes (regular or mild, depending on your preference)
Small flour tortillas
Desired toppings: salsa or pico-de-gallo, guacamole, sour cream, shredded cheese, chopped cilantro, etc. (I just did pico and guac)

Place chopped onion in the bottom of the slow cooker.
Combine seasonings in a small bowl and then rub seasoning mixture all over the roast. (I had some leftover) Place roast over onions, top with chopped peppers,
and then pour the canned tomatoes on top of everything.(I just spooned mine over the roast) Cook on high for 5-6 hours or low for 8-9 hours then shred the meat with two forks. Then serve with desired toppings!

FREEZER MEAL INSTRUCTIONS: Place tomatoes in the bottom of a freezer safe container. Place green peppers on top of tomatoes, then the seasoned roast, then the onions. When ready to cook, invert the container so the tomatoes are on top and cook 1-2 hours longer than the original recipe states. Or make ahead and freeze the cooked meat.

Pete's SW Bean Salad

Pete's SW Bean Salad

1 can dark red kidney beans ( drained and rinsed )
1 can blackeye peas ( drained and rinsed )
1 can black beans ( Goya or whatever ) ( drained and rinsed )
2 cans kernel corn ( drained and rinsed )
4-5 stalks celery ( chopped )
1 small to medium red onion ( chopped )
2 Roma Tomatoes ( chopped )
2 fresh jalepenos pepper ( seeded and chopped )
2 habanero peppers ( seeded and chopped )
1 red, green, or yellow pepper ( chopped )
Garlic ( either powder or 1 clove fresh finely minced )
1/3 cup of Olive Oil.
1/4 cup Apple Cider Vinegar
1/2 to 1 lime juice ( fresh squeezed )
Salt and Pepper

This recipe is very forgiving -- if you are fond of a certain
bean then sub what you are not so fond of with it. -- :)
If you like a more mild taste then cut down on the vinegar ect.

** Make sure that you use gloves when cutting the peppers if
you are not used to them.

Serving size... well it depends on how much you like beans.. :)

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.

Chimichangas

Rating-5
Healthy Exchanges Food Newsletter, October 1997, pg. 7. This were excellent. However, I put a half cup of meat mixture per one tortilla and only used 4 tortillas instead of 8. This brought down the starch exchanges. And they were awesome. I made them with Whole Wheat La Tortillas, that were only 50 calories per a tortilla.

Chimichangas

Source of Recipe

JoAnna M. Lund

Recipe Introduction

These are as authentic as any chimichangas found in any Mexican restaurant in any town in America! I often wonder if other cultures shake their heads in disbelief on how we American can totally change their traditional foods or if they ask, "Why didn't we think of that?"

List of Ingredients

• 8 ounces ground 90% lean turkey or beef
  
• 1/2 chopped onion
  
• 1/2 teaspoon minced garlic
  
• 1 cup chunky salsa (mild, medium or hot)
  
• 1 teaspoon JO's Chili Seasoning
  
• 8 (6-inch) flour tortillas
  
• 1/4 cup Land O Lakes no-fat sour cream
  

Instructions

1. Preheat oven to 475 degrees. Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa, and JO's Chili Seasoning. Lower heat and simmer for 5 minutes. Spoon 1/4 cup meat mixture into center of each tortilla. Fold 2 sides over filling, then fold ends into center. Place seam side down in prepared baking dish. Lightly spray tops with butter-flavored cooking spray. Bake for 12 to 14 minutes or until golden brown. For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.
   

Final Comments

Each serving equals:
HE: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Optional Calories
**********************************************************
276 Calories, 8gm Fat, 15gm Protein, 36gm Carbohydrate,
547mg Sodium, 167mg Calcium, 2gm Fiber
**********************************************************
DIABETIC: 2 Starch, 1 1/2 Protein, 1 Vegetable

"Healthy Exchanges Food Newsletter, October 1997, pg. 7"