Saturday, February 28, 2009

Crunchy Breakfast Bake

Crunchy Breakfast Bake
Makes:12 servings

2 cups chopped cooked ham
1 medium green bell pepper, chopped (1 cup), if desired
2 tablespoons dried chopped onion
1 can (4 ounces) Green Giant® mushroom pieces and stems, drained
3 cups Chex cereal (any variety)
1 cup shredded Cheddar cheese (4 oz)
1 cup Original Bisquick mix
2 cups milk
4 eggs

Heat oven to 375°F. Grease 13x9-inch (3-quart) glass baking dish or spray
With cooking spray. In 10-inch nonstick skillet, cook ham, bell pepper, onion
And mushrooms 3 minutes, stirring frequently.

Spread cereal in baking dish. Sprinkle with ham mixture; top
With cheese. In medium bowl, stir Bisquick mix, milk and eggs with fork until
Well blended. Pour evenly over cheese.

Bake uncovered 25 to 30 minutes or until knife inserted in center comes out

Calories 220;Fat 9g;Chol 95mg;Sodium 730mg;Carb 20g;Fiber 0g;Protein 13g
Exchanges: 1/2 Starch; 1 Other Carbohydrate; 1 1/2 Lean Meat; 1 Fat
Carbohydrate Choices: 1

Use a 12-ounce package of bulk pork sausage or 12 slices bacon, cooked and
Crumbled, instead of the ham, if you like.

Sweet Potato Latkes

Printed from

Sweet Potato Latkes - Recipe
By Cait Johnson, author of Witch in the Kitchen (Inner Traditions, 2001).
Simple Solution

My son was introduced to potato latkes--crispy fritters made of
healthy grated potato--at
his preschool and was instantly hooked. We have experimented with various

versions of the traditional Hanukah treat, and found this one: sweet potatoes are
rich in beta-carotene, and you don’t need to squeeze out the moisture from them
as you do with white potatoes, so you save a step.

Sweet potato latkes make a quick-and-easy supper (always a help during this
busy season): all you have to do is add a salad and you’re set. You can top
them with chopped green onion and sour cream, or with applesauce, or leave
them plain. Everybody in my house loves them, and we hope you will, too.
Here are the simple directions:


4 medium sweet potatoes, peeled and grated
1 cup minced onion
Salt and freshly-ground black pepper, to taste
4 eggs, lightly beaten
1/2 cup or less matzo meal or unbleached white flour

4 tablespoons olive oil or butter

Chopped green onion, optional garnish
Sour cream, optional garnish
Applesauce, optional garnish

1. In a large bowl, combine grated sweet potatoes, onion, salt, pepper, and
eggs and stir well to combine. Add matzo meal or flour and mix again.
(Only add enough to make a batter; mixture should not be too dry or stiff.)

2. Heat half the oil or butter over medium-high heat in a large, heavy-bottomed
skillet. Drop large spoonfuls of the batter into the skillet, pressing gently
with a spatula to flatten each latke. Do not crowd them.
Fry for 4 to 5 minutes, until underside is brown, then flip and cook another
3 or 4 minutes more. Remove latkes to a warm plate, then repeat process with
remaining oil and batter.

3. Serve immediately, with any of the optional garnishes.

Serves 4.

Spicy Black Bean Soup

Spicy Black Bean Soup 

1 serving cooking spray (5 one-second sprays per serving)
1 medium onion(s), finely chopped
4 medium garlic clove(s), minced
45 oz canned black beans (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp ground cumin
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilies, such as Rotel Tomatoes
11 oz canned yellow corn, drained


1. Coat bottom of a large stockpot with cooking spray. Add onion
and garlic and cook, stirring frequently, until onions are soft but
not brown, about 5 minutes.

2. Place one can of beans in blender; add sautéed onion mixture,
red pepper flakes and cumin. Cover and blend on high until smooth,
about 30 seconds. Pour mixture back into stockpot.

3. Place second can of beans and broth in blender and puree
until smooth; add to stockpot.

4. Stir third can of beans (do not puree first), tomatoes and
green chilies, and corn into stockpot. Bring to a boil, lower heat to
medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of
soup per serving.

Potato and Apple Latkes

Potato and Apple Latkes

side dishes
Core Recipe
Servings: 10
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy

Perfect for holiday entertaining, we topped our potato-apple
pancakes with a dollop of sour cream. They're also delicious
with unsweetened applesauce.

1 large Yukon Gold potato(es), peeled
1 medium apple(s), such as Pink Lady, peeled,
cored, quartered
4 tsp dehydrated onion flakes
1 large egg(s), beaten
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp ground cinnamon
3 sprays cooking spray
1/2 cup fat-free sour cream


Shred potato and apple into a medium-size bowl using
the fine-holes of a box grater or shredder; stir in
onion. Press out as much liquid as you can by hand;
drain liquid. Set aside mixture for 1 minute and press
out liquid again; drain again. Stir in egg, salt, pepper
and cinnamon.

Coat a very large nonstick skillet with cooking spray;
heat over medium-high heat. Drop potato mixture by
tablespoonfuls into skillet and flatten each with the
back of a spoon to make twenty 2-inch latkes.
(Leave at least 1 inch between latkes; you will
have to do this in batches.)

Cook latkes until golden on first side, about 3 minutes;
gently flip with a spatula. Cook until other side is golden,
about 3 to 4 minutes more. Carefully remove latkes to a
serving plate; cover to keep warm and repeat with remaining
ingredients. Top latkes with sour cream before serving.
Yields 2 latkes and 2 teaspoons of sour cream per serving.

Serving Suggestion: arrange latkes on a platter that has
been garnished with apple slices that have been brushed
with lemon juice to prevent browning.

Oatmeal Pie Crust


* Exported from MasterCook *


Recipe By :Lynn Varian
Serving Size : 0 Preparation Time :0:00
Categories : Crisps Pie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup oats
3/4 cup splenda
2 tablespoons fat-free plain yogurt

1. Mix together, add the yogurt slowly, may take less, may take more,
it's like a dough. Roll out between a couple of sheets of wax paper
with cooking spray.

Makes a good crust on crisps too.

- - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 471 Calories; 8g Fat (15.3%
from fat); 21g Protein; 80g Carbohydrate; 12g Dietary Fiber; 1mg
Cholesterol; 24mg Sodium. Exchanges: 5 Grain(Starch); 1/2 Lean Meat; 0
Non-Fat Milk; 1 Fat.

Nutr. Assoc. : 0 0 0

Cranberry Orange Tea Bread

1/2 cup orange juice(juice from 1 orange + water to
make 1/2 cup)
1/3 cup FF milk
3 T canola oil
1/2 cup FF eggs
1 T orange zest
1 tsp vanilla
2 cups finely ground oatmeal
1 cup splenda
2 tsp baking pd
1/2 tsp soda
1/4 tsp salt
1 1/3 cups chopped (fine) cranberries

bake at 350 for 50 min ( I used a 8x8 cake pan) -
glaze when done
with 1/4 cup orange juice & 1/4 cup splenda -
heat splenda & juice then pour then pour over cooled cake.

Here Goes Nothing. . .

Well, after some serious consideration and a little time working with another blog, I've decided to take the plunge and create a recipe blog because I like the idea of having a searchable database. So the recipes will be mostly healthy but will be showing up slowly but surely so keep watching this space!