Mashed Potatoes

Submitted by Claudia O’Brien

  • 1 ½ pounds potato (I use Yukon Gold)
  • ¾ c. skim or 1% low-fat milk
  • 2 T. grated Parmesan cheese
  • ½ t. salt
  • 1/8 t. black pepper

Place potato in medium saucepan; add water to cover.  Bring to a boil; cover, reduce heat, and simmer 25 minutes or until tender.  Drain.  Return potatoes to pan.  Add milk and remaining ingredients; mash with potato masher.  Or for creamy, light potatoes, use an electronic mixer.

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La Bamba Casserole

Submitted by Christine Hales

  • 1 (5.25) can whole green chilies (optional)
  • Cooking spray
  • 1 pound ground turkey breast
  • 1 cup chopped onion
  • 2 teaspoons chili powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon salt
  • 2 garlic cloves, minced
  • 1 (15 ounce) can diced tomatoes
  • 2 cups frozen whole-kernel corn, thawed
  • 1 (16 ounce) can fat-free refried beans
  • 1 ½  cups (6 ounces) shredded cheddar cheese
  • 1 cup chopped tomato
  • ½ cup chopped green onions

Preheat oven to 375.  Cut green chilies in half lengthwise. Arrange chilies in single layer in an 8-inch baking dish coated with cooking spray.  Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt and garlic; sauté 5 minutes, stirring to crumble.

Add tomatoes; cook 5 minutes or until liquid evaporates.

Spoon turkey mixture over chilies.  Top with corn.  Carefully spread beans over corn.  Sprinkle cheese over beans.  Bake at 375 for 30 minutes.  Let stand 5 minutes; top with chopped tomato and green onions.

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Corn Souffle

Submitted by Steph Levine

  • 1 can cream style corn
  • 1 can regular corn (don’t drain)
  • 1 cup sour cream (can use light, but not good with fat free)
  • 2 tbsp. sugar
  • 2 eggs beaten
  • 1 stick margarine melted
  • 1 box corn muffin mix (I always use Jiffy)

Mix all ingredients together (adding corn muffin mix last), and bake at 350 for 50-60 minutes covered.

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Colorful Rice Salad

Submitted by Susan W. Weiss

  • 1 pkg. long grain & wild rice Uncle Ben’s – cooked
  • 1 cup chopped. toasted or candied pecans
  • 1 cup chopped red, yellow, orange bell peppers
  • ½ cup cran-raisins
  • ¾ cup chopped spinach or arugula
  • 2 T chopped scallions or red onions optional
  • (3 cups chopped, cooked chicken optional)

Dressing:

  • 1 ½  Tbsp soy sauce
  • 1 ½  Tbsp sesame oil
  • 2 Tbsp seasoned rice vinegar

Mix, refrigerate & serve

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Butternut Squash with Cumin Couscous

Submitted by Jill Braun

  • 1 butternut squash (2 lb)
  • 2 tbsp. olive oil
  • 1 large yellow onion diced
  • 2 cloves garlic, finely chopped
  • ¼ tsp cayenne pepper
  • 1/8 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1 tsp ground cumin
  • 1 cup canned diced tomatoes
  • 1/3 cup golden raisins
  • 1 – 32 oz. container vegetable broth
  • 1 – 15.5 oz. can chickpeas, drained
  • 2 tsp kosher salt
  • 1 ½  cup couscous
  • 2 tbsp. chopped flat leafy parsley leaves
  • ¼ cup almonds, chopped

Halve and peel the squash. Remove the seeds and cut the squash into 1–inch chunks. Heat the oil in a Dutch oven over medium heat. Add the onions and cook for five minutes. Add the garlic, cayenne, cinnamon, nutmeg, and ½ tsp. of the cumin and cook for 1 minute.  Stir in the squash, tomatoes, raisins, broth, and chickpeas, and 1 ½ tsp. of the salt.  Bring to a boil.  Reduce heat, cover and simmer for 10 minutes.  Uncover and cook until the squash is tender, 15–20 minutes.

Meanwhile, in a medium saucepan bring  1-½ cups water and the remaining cumin and salt to a boil.  Stir in the couscous.  Cover and remove from the heat, and let stand for 5-10 minutes.  Fluff with a fork.  Divide the couscous among individual bowls and ladle the squash over top.  Sprinkle with parsley and almonds.

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Farmers Breakfast Polenta

Submitted by Colleen Tsironis

Cook dry polenta according to directions on bag for “hot cereal.”  When it is thick enough, put it in a bowl and add a big scoop or 2 of ricotta cheese. (Fat free is delicious, and makes a totally fat free, filling  breakfast.)

If you like, top with brown sugar or syrup.  For less sweet breakfast, top with salsa. It’s good completely plain as well.

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Black Bean Pasta

Submitted by Colleen Tsironis

Preliminary notes:

The beauty of this dish is it is fast, healthy and can altered in many, many ways.  All of the ingredient quantities can be increased or decreased, depending on what our family likes.

  • 4 – 6 cloves garlic, chopped
  • 4 – 6 small onions, chopped (about 1–1.5 cups)
  • 2 cups chopped, fresh tomatoes
  • 1 can black beans
  • Big bunch basil
  • Salt, pepper, olive oil
  • Feta

Heat olive oil in large skillet; add garlic until just golden; next add onions until translucent; next add tomatoes; next add chopped basil; next add 1 can black beans (drained or with liquid is fine); after it simmers a bit, taste and add salt/pepper. Serve over any noodles and top with crumbled feta cheese.

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Bean Casserole

Submitted by Claudia O’Brien

  • 1 lb. fully cooked low fat kielbasa or sausage halved and
  • cut into ¼ inch slices
  • 1 – 16 oz. can kidney beans, rinsed and drained
  • 1 – 16 oz. can great Northern beans, rinsed and drained
  • 1 – 16 oz.  can black beans, rinsed and drained
  • 1 can tomato sauce (15 oz. )
  • 3 medium carrots, thinly sliced
  • 2 small onions, slice into rings
  • ½ c. low sodium beef broth (or more if you plan to cook it
  • in the slow cooker and have it more like soup)
  • 2 garlic cloves, minced
  • 1 ½ t. thyme

Slow cooker: Place all ingredients in slow cooker.  Cook on high 3-4 hours until carrots and onions are tender.
Oven method: Combine all ingredients in a bowl.  Transfer to ungreased 3-quart baking dish.  Cover and bake at 375 degrees for 60 minutes.
Serve with warm bread.

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Artichoke & Sun-dried Tomato Pasta

Submitted by Casey Smith

  • 1 – 8 oz pkg. fettuccini
  • 4T – butter
  • 3 – cloves garlic, crushed
  • 1 – 8 oz pkg. mushrooms sliced
  • ½  – medium onion chopped
  • 10 oz. marinated artichoke hears (undrained)
  • 8 oz. sun-dried tomatoes packed in oil
  • 1 – 2oz. can black olives drained
  • 1 – ripe tomato chopped
  • 2 T – lemon juice
  • 1 – cup dry white wine
  • 1 – cup Parmesan cheese

Cook pasta, melt butter.  Sauté onions, mushrooms and garlic till tender, add sun-dried tomatoes, olives, artichokes, wine and lemon.  Bring to a boil.  Cook until liquid is reduced by about 1/3.  Toss pasta with sauce.  Then top with tomatoes and cheese.  Add pepper to taste.

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Salmon Marinade

Submitted by Missy Gottlieb

  • ½ cup of brown sugar
  • 4 TBL melted butter
  • 3 TBL soy sauce
  • 2 TBL lemon Juice
  • 2 TBL white wine
  • 1 container cream cheese

I triple or quadruple the marinade.  Make sure the Salmon is covered with the marinade.  Mix and marinate for 24 hours.

Grill Salmon:  Place on top of cream cheese and serve with crackers. (Spread cream cheese on a platter and place salmon on top of it)

You can serve at room temperature.

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