My Recipe Collection---Updated 01/28/2012***UPDATED

1 Pot, 2 meals:
Meatball subs and Spaghettic w/Meatballs Crockpot style

2 bags Kroger brand homestyle frozen meatballs
2-3 cans of Hunt's 6 cheese spaghetti sauce
3 tbsp parmesan cheese

Place meatballs in crockpot, cover with sauce top with cheese. Cover and cook on low 10-12 hrs. The longer the better. For the 1st meal, place meatballs on a hotdog bun and top with mozerrella cheese. For the 2nd meal, reheat the meatballs another day and cook barilla pasta plus angel hair (10g protein in pasta) and top with meatballs. The cooking in crockpot turns cheap spaghetti sauce into a dark rich flavorful sauce that is thick.

Asian Lettuce Wraps
14g protein Serves 6

1 lb lean ground beef, or turkey or chicken
1/2 cup onion, diced
2 cloves minced garlic
2-3 tbsp soy sauce
1/4 cup hoisin sauce
2 tsp minced pickled ginger or fresh ginger (1 tsp ground ginger in a pinch)
1 tbsp rice wine vinegar
1 tsp asian chile pepper sauce, or more to taste optional (don't use the sweet/spice chile sauce unless you like it sweet)
1 8oz can of water chestnuts, drained and finely chopped
1 bunch green onions chopped
2 tbsp julienned carrots
16 bibb or butter lettuce leaves (they are small)

Cook the ground beef with onion until cooked. Drain. Add remaining ingredients except carrots and lettuce. Cook for 2 minutes. Add carrots and stir turn off heat.
Spoon beef on lettuce leaf and wrap up like burrito. Serve immediately once on leaf.

Slow Cooker Beef Stew
Serves 6  36g protein

3-4 lbs beef stew meat, cubed
3 tbsp minced garlic
1 cup pearl onions
1 tbsp olive oil
6 cups low sodium beef broth
3 tbsp beef boullion granules
2 tbsp worchestershire
1 10 oz bag frozen vegetables
1 cup diced or sliced carrots
1 cup diced celery
1 can drained, sliced potatoes or fresh 1 cup
1 can crushed or chopped tomatoes
1 bay leaf
salt/pepper to taste
1/2 c cornstarch
water, cold

Heat crockpot on low. Heat oil, add garlic and onions. Add meat and brown. Spoon in pre-heated crockpot. Add remaining ingredients except cornstarch and water. Cook on low 8-10 hrs. Mix cornstarch with water until  thick paste. Stir in crockpot and turn on high. Cook another 10 min or so until thickening.

Sweet N Spicy Chili  25g of protein
Serves 10

3 lbs lean ground beef
1 cup diced onion
1/2 cup diced green pepper
2 tbsp minced garlic
1 tsp olive oil
1 can light red kidney beans
1 can dark red kidney beans
1 can hot chili beans
16 oz chunky salsa, any heat
4 small cans Rotel tomato sauce with green chilies
4 tbsp chili powder, I use Bloemers packets, 4 of them.
1 tbsp brown sugar
Barilla Plus spaghetti, optional
sour cream, cheese, crackers as desired.

In large pot, heat oil, garlic, onion and green pepper until onions start to turn translucent. Add meat and brown. Drain. Add beans (with liquid), tomato sauce, chili powder and brown sugar. Mix well and cook on low for at least one hour. Could be put in the crock pot for 8 hrs. Cook spaghetti and drain. Add to chili if desired. I use the Barilla Plus due to the high protein count. Any extra protein is a plus.

Tips: I like things easy so I buy frozen diced onion. I also made this with the frozen 3 pepper/onion blend. It has green, red, yellow pepper chunks and onions. I used about 1/2 cup of that in addition to the onion as stated. It made it colorful and flavorful.

Swedish Meatballs
Serves 12

3lbs frozen homestyle meatballs
4 cans french onion condensed soup, three cans strained out the onions
4 cans cream of celery
1 cup sour cream
1/4 cup maragine
No Yolk noodles

Put the meatballs and soups in a crockpot. Cook on low for 8-10 hours. Mix in the sour cream. Cook the no yolk noodles and mix in margarine and either serve the meatballs on top or mix in the noodles.

Protein Packed Cappuccino

Take any instant cappuccino flavor you like and put the correct amount in a mug. Add one scoop of unflavored protein powder. Now depending on the flavor of cappuccino you could use vanilla or chocolate protein powder. Add hot water and mix well until disolved.
I am partial to Hills Bros White Chocolate Caramet Cappuccino.

Tater Tot Casserole
Serves 10

2 lbs lean ground beef or ground turkey
1 large can cream of chicken or mushroom, undiluted
1 small can cream of celery, undiluted
2 tsp, minced garlic
1 sm onion, diced
1/2 bag of frozen tater tots
2 cups shredded cheese, any kind you like
salt, pepper to taste

Pre-heat oven to 375. Brown the meat with garlice and onion. Drain. Mix in the soups with the meat. Season with salt and pepper.
Spray a 13 x 9 pan with cooking spray. Spoon half the meat in the bottom evenly. Top with half of the cheese. Top with remaining meat. Evenly top with tater tots until top is completely covered in one layer.
Cook for 30 minutes until it is bubbly. Add the remaining cheese and cook until melted.

Cabbage Au Gratin
Serves 2

2 cups shredded cabbage
1/2 c shredded carrots ...note: I buy a bag of the coleslaw that already has the carrots in there
1 tsp minced garlic
4 slices bacon
2 tbsp butter
2 tbsp flour
1 cup milk
2 cups cheese, any flavor
1 tsp salt
1 tsp pepper

Heat oven to 350. Spray 2 qt dish with cooking spray. Cook bacon until crisp. Remove from pan to paper towels. Add 1 tsp of oil to pan. Saute cabbage and galic until the cabbage is wilted. In sepatate pan, melt butter. Whisk in flour and slowly add milk. Cook until it starts to thicken. Add 1 cup cheese until melted. Pour on cabbage. Add bacon crumbled. Season with salt and pepper. Spoon into dish and top with remaining cheese. Bake for 30-35 minutes until cheese is melted and the dish is hot and bubbly.
Another variation is to add diced smoked sausage with cabbage as you saute and thinly sliced potatoes.

Chicken Parmesan Bander Style
Serves 4-6

2 cups diced cooked chicken breast
2 tbsp minced garlic
1 tsp olive oil
salt/pepper to taste
1 tsp Italian seasoning
1/2 Jar of favorite spaghetti sauce
2 cups shredded Italian cheese or mozarella
1/2 cup parmesan

Preheat oven to 350.
Saute garlic and italian seasoning in olive oil. Add diced chicken and toss until warmed and slightly browned. Season with salt and pepper to taste. Spoon chicken mixture in bottom of glass pie plate. Sprinkle with half of the cheese. Pour on sauce then top with remaining cheese. Bake for 20 min or until cheese is melted and bubbly.

Serves 8

Any filling you desire. Examples:
apple butter
chocolate pudding
jelly and peanut butter
pumpkin pie mix

Depending on the filling, this will determine your spices. Here is the apple cinnamon crescents I made.
1 pkg crescent rolls
8 tsp apple butter
1 tbsp melted butter
cinnamon sugar mix

Unroll crescents into triangles.  Place 1 tsp of apple butter on each triangle at the wide end and roll up, tucking in the ends if you like. Place on baking sheet. Brush with melted butter and sprinke with cinnamon sugar. Bake at 375 for 12-15 min or until lightly golden. The filling will be super hot! Delish!!
With pumpkin pie mix you could sprinkle with pumpkin pie spice or cinnamon and nutmeg.
My husband likes sausage biscuits with grape jelly on them. I cut a sausage patty in half and place on the crescent roll and spoon a tsp of grape jelly on it and roll up. Bake as above. There are so many variations to this to make a dessert, appetizer or main dish.
Pizza pockets, taco pockets, there are so many options.

Crockpot Chicken Stroganoff
Serves 10

3 lbs of chicken breasts, I use a bag of frozen chicken breasts
2 pkts italian dressing mix
8 oz cream cheese
1/2 c. milk
2 cans cream of chicken
no yolk noodles

Place chicken, italian dressing mix, margarine in crockpot and cook on low 8-10 hours. Shred chicken. Mix in cream of chicken, milk, cream cheese. Cook on high for 30 minutes or until cream cheese is melted and mixes in well.
Mix in cooked noodles and serve. Delish!

Rosemary Ranch Chicken Kabobs
Serves 8

1/2 cup olive oil
1/2 cup ranch dressing
3 tablespoons Worcestershire sauce
1 tablespoon minced fresh rosemary
2 teaspoons salt
1 teaspoon lemon juice
 1 teaspoon white vinegar
1/4 teaspoon ground black pepper, or to taste
1 tablespoon white sugar, or to taste (optional)
5 skinless, boneless chicken breast halves - cut into 1 inch cubes
1 green pepper, cut into chunks
1 red onion, cut into chunks

1. In a medium bowl, stir together the olive oil, ranch dressing, Worcestershire sauce, rosemary, salt, lemon juice, white vinegar, pepper, and sugar. Let stand for 5 minutes. I pour about half of the marinade in a squeeze bottle to baste the kabobs. Place chicken in the bowl, and stir to coat with the marinade. Cover and refrigerate for 30 minutes while you heat up your grill.

2. Preheat the grill for medium-high heat. Thread chicken onto skewers alternating pepper & onion and discard marinade.

3. Lightly oil the grill grate( I don't do this because there is olive oil in the marinade. It didn't stick). Grill skewers for 8 to 12 minutes, or until the chicken is no longer pink in the center, and the juices run clear. Baste with the marinade you saved.

Served with a nice salad. It was delish.

Cashew Avocado Chicken Salad
8 servings.

4 cooked, diced or shredded boneless skinless chicken breasts
1/3 c Ranch dressing
1 c. cashews, unsalted
1 avocado diced
salt, pepper to taste
4 slices of thick precooked bacon, cooked crisp and crumbled
1/2 c. diced swiss cheese
1/4 c diced celery
1 1/2 tbsp chopped fresh dill, optional
toasted pitas
shredded lettuce, optional

In large bowl mix all ingredients and chill 30 min. Stuff pitas or serve as is. I recommend eating asap because of the avocado. If not mix everything but the avocado. Cut the avocado at the last minute or prior to but mix with some lime juice and add to chicken salad when ready to eat. It is delicious and 28g protein.

Easy Guacamole

2 ripe Haas Avocados, mashed
2 tsp minced garlic
2 tsp seasoned salt
1 tsp garlic powder
juice of 1 lime

Mash garlic with salt. Add avocados, mash and stir. Add garlic powder and lime juice. Stir well. Put one pit in bowl to keep from turning, yeah it works. Serve immediately. YUMMY and oh so good for you. I eat with baked scoops. You can add chopped tomatoes and chopped onion too. I just don't like either. You can also add diced jalapeno for spice or mix in hot sauce.

Derby City Chicken Salad

1 lbs of diced chicken or shredded chicken breast, cooked
1 cup of black grapes
1/2 cup of diced celery
1 cup of reduced fat mayonnaise, more or less to taste
1/2 cup chopped walnuts
salt/pepper to taste

Mix all together and chill for 30 minutes at least.

Great on lettuce or in a pita.

Pepperoni cheese appetizers
A single serving is 8.

16 slices of Boar's Head pepperoni
2 tbsp reduced fat garden vegetable cream cheese

Blot the pepperoni with a paper towel. Spread cream cheese on one slice and top with another. Makes 8. Pop in your mouth and enjoy. You can use turkey pepperoni if you want. I don't because I think it looks fake and to me appearance is everything. It's a personal preference thing.

Ham Bowtie Pasta with Asparagus
Serves 6

2 lbs fresh asparagus, cut into bite size pieces
8 oz Carving Board Ham
3 c. bowtie pasta
2 tbsp fleishmann's margaine with olive oil/sea salt
2 tbsp flour
1 tsp dried thyme
3 tsp minced garlic
2 cups milk
1 c. fresh parmesan

Cook the pasta until al dente. In the last 5 min add the asparagus or steam it. Drain. In saucepan, melt butter and add garlic to simmer for 1 min. Add flour to make a roux. Slowly wisk in milk. Add Thyme. Cook until it starts to thicken. Add Parmesan, stirring until melted. Add ham to heat through. Toss with pasta and asparagus.

Sour Cream Chicken Enchiladas
Serves 10 banders

3 chicken breasts, bone in skin on
1 small onion, diced
2 tsp garlic, minced
1 can diced green chilies
1 tsp cumin
1 tsp oregano
1/2 tsp pepper
1/2 tsp cayenne
1 tsp salt
1/2 c. reduced fat or fat free sour cream
10 fajita size totillas
2 c. shredded mexican cheese
1/4 c. lite margarine (I use light Blue Bonnett)
1/4 c. flour
2 1/2 c. chicken broth
1 1/2 c. reduced fat or fat free sour cream
1 large can green chilies

Heat oven to 375. Bake chicken (season with salt / pepper) for 45 min or until juices run clear. Let cool and then pull off skin and discard. Shred chicken in chunky strips. Heat oven to 400 for next part.
Heat oil and cook onions until just turning translucent. Add garlic cooking for a few minutes and then add shredded chicken, cumin, oregano, salt, green chilies, and cayenne. Cook for 5 minutes stirring constantly. Don't brown just meld the flavors. Add 1/2 c. sour cream and stir. Set aside.
In sauce pan, melt butter. Stir in flour to make a roux and cook a few minutes. wisk in 2 1/2 c. chicken broth and cook until it starts to thicken. Take off heat and stir in sour cream and green chilis.
Assemble enchiladas. Spray a 9 x 13 pan. Take a tortilla put about 2 tbsp chicken mixture down middle, top with a tbsp of cheese. Roll up and put seam  side down in pan. Repeat with all 10 tortillas. Top with sauce and shredded cheese.  Cook at 400 for 20 min. This reheats really well. The tortillas get fluffy in the sauce.

Sweet 'n' Tangy Chicken

4 Servings Prep: 15 min. Cook: 4-1/2 hours


1 medium onion, chopped
1-1/2 teaspoons minced garlic
1 broiler/fryer chicken (3 pounds), cut up and skin removed
2/3 cup ketchup
1/3 cup packed brown sugar
1 tablespoon chili powder
1 tablespoon lemon juice
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon hot pepper sauce
2 tablespoons cornstarch
3 tablespoons cold water

•In a 3-qt. slow cooker, combine onion and garlic; top with chicken.
In a small bowl, combine the ketchup, brown sugar, chili powder,
lemon juice, basil, salt, pepper and pepper sauce; pour over
chicken. Cover and cook on low for 4-1/2 to 5 hours or until chicken
juices run clear.
•Remove chicken and remove to a serving platter; keep warm. Transfer
cooking juices to a saucepan. Skim fat from cooking juices; transfer
to a small saucepan. Bring liquid to a boil. Combine cornstarch and
water until smooth. Gradually stir into the pan. Bring to a boil;
cook and stir for 2 minutes or until thickened. Serve with chicken.

Potatoes and cabbage with smoked sausage
Serves 8

1 cup diced or sliced onion, fresh or frozen
1 tsp canola oil
16 oz skinless smoked sausage, reduced fat or turkey sausage, sliced in 1 inch pieces
1 head of cabbage, chopped
2 lbs yukon gold potatoes, peeled and sliced
3 cups chicken broth
2 tsp salt
1 tsp pepper

In a large pot, heat oil and brown onion and smoked sausage unil onion starts to turn translucent and sausage slightly browns. Add cabbage to the pot and stir cooking for 2 min. Add chicken broth, salt and pepper and bring to a boil. Lower heat and simmer covered for 20 min. Add potoates and cook another 10 min or until potatoes are tender. Add additional salt and pepper to taste as cabbage can be bland. It is best to put in fridge and let sit for a day for the flavors to develop.

Buffalo Chicken Dip
Serves 8

2 cups shredded chicken breast
2 pkgs reduced fat or fat free cream cheese, room temperature
1 1/2 cups reduced fat or fat free ranch dressing (or bleu cheese if you so choose)
3/4 cup Franks Buffalo sauce
1 cup shredded cheddar monterey jack cheese

Preheat oven to 350. In a skillet heat chicken and buffalo sauce. Stir in ranch, cream cheese and cheese. Spoon into pan and bake in the oven 20-30 min until hot and bubbly.
Serve with reduced fat Ritz and celery sticks.

White Chicken Chili
Serves 6

1 lbs uncooked boneless skinless chicken breast, cubed  or roast a couple of chicken breasts(skin/bone in) or roast an entire chicken.
1 tbsp canola oil
1 medium onion, diced
2 cloves garlic, minced
1 quart chicken broth
2 cans chopped green chilies
2-3 cans northern beans, drained and rinsed
1/2 tsp pepper
1/4 tsp cayenne pepper
1 tsp oregano
1 tsp cumin
1 tsp salt

Heat oil in pot with garlic and onion until onion starts to become soft. Add chicken, browning and cooking for about 10 min. Then add the remaining ingredients and bring to a boil. Turn heat down and simmer uncovered for 30 min.

Top with shredded cheese, sour cream and lightly salted Fritos.

Chili Mac
Serves 12

3 lbs ground beef, chicken or turkey
1 large green pepper, diced or the equivalent of frozen green pepper
1 large onion, diced or frozen onion
1/2 c chili powder ( I use Bloemers) or more to taste
2 cloves minced garlic
4 medium stalks of celery, diced
15 oz can of tomato sauce
16 oz macaroni, cooked and drained
1 can chili beans or 1 can of chili magic

Brown ground beef in large pot with onion, green pepper, celery and garlic. Near end of cooking add chili powder. Drain.
Add tomato sauce. (This part for picky kids)Take can of beans or chili magic and drain sauce in pot. Put beans on a plate and smash with a potato masher and add to meat. For those who like whole beans just add the can to the pot. Cook covered on low for 20 minutes. Add more chili powder to taste. Once it is to your liking add the macaroni and serve. can also add the cooked meat mixture and the rest of the ingredients, except macaroni, to your crockpot and cook on low for 6 hours. Add macaroni and stir.

Pineapple Casserole 
Serves 6

4 c. cubed fresh bread
1/2 c. butter, melted
3 eggs or equivalent of egg substitute
1/2 c. brown sugar (or splenda brown sugar equivalent)
1/2 c. white sugar (or truvia equivalent)
1/2 c. evaporated milk
20 oz can of pineapple in juice, tidbits or crushed
cinnamon & nutmeg

Preheat oven to 350. Combine bread and butter, set aside. Combine eggs, sugar, milk and beat with a mixer for 2 minutes. Add this to bread and toss to coat. Add pineapple with juices and mix. Pour into a lightly greased 2 qt dish. Sprinkle with cinnamon and nutmeg. Bake uncovered for 1 hour until set and lightly browned. It is almost desert like, kind of like pineapple bread pudding.

Spinach Waldorf Salad
Serves 8

4 c. fresh spinach leaves
1 c. lite or ff mayonnaise or yogurt
2 tbsp. apple juice concentrate, thawed
1/4 tsp cinnamon
2 large red eating apples, cubed
1 stalk of celery, sliced
1/2 c. red seedless grapes, halved
1/2 c. walnuts or pecans

Mix the mayonnaise, apple juice, cinnamon in a bowl. Add apples, celery, grapes, nuts and toss to coat. You can make this ahead of time and leave in fridge. Right before serving toss with spinach.

Meatloaf Casserole
Serves 6

2 lbs ground beef, lean 92/8
3/4 c. seasoned bread crumbs
1/2 c. milk
1 egg, beaten
1/2 c. ketchup
1 tsp ground pepper
1/2 tsp season salt
1 tbsp worchesthire sauce
Prepared mashed potatoes, 2-4 c.
2 c shredded cheese, any flavor
optional, 2 cans peas, drained/rinsed

Prehead oven to 350. Mix bread crumbs and milk in small bowl and let sit while you mix everything else.
Spray 9x9 square dish with cooking spray.
In large bowl, mix grown beef, egg, ketchup, salt, pepper. Do not overmix. Add crumb/milk mixture and mix throroughly. Spoon in dish and pat out evenly. Bake at 350 for 35-40 minutues or until meat thermometer reads 170. Sprinkle a layer of shredded cheese and optional layer of peas. Top with mashed potatoes and another sprinkle of cheese. Bake an additional 10-15 min until mashed potatoes are hot.

Nacho Casserole
Serves 6

2 lb ground beef
1 16oz jar salsa, any heat
corn tortilla chips
2 c shredded cheddar and monterey jack cheese
1 c frozen corn, thawed
1 c sour cream, reduced fat

Preheat oven to 375. Spray 2 qt glass dish with cooking spray. Brown ground beef, rinse and drain. In pot add to beef, salsa, corn, sour cream. Put a layer of tortilla chips, then cheese, then beef then cheese again. Repeat layers until you end with cheese on top.
Bake for 35 min or until hot and bubbly.

Serve with onions, salsa, pico de gallo, tomatoes or whatever topping you like.

Crockpot Chicken & Stuffing
Makes 6 servings

1 3lb back of frozen skinless, boneless chicken breasts\
1 tbsp poultry seasoning, or 2 tbsp of cajun seasoning (my family fav)
2 cans cream of chicken
1 bag stuffing
1/2 stick margarine
2 cups water

Put chicken in crockpot. Sprinkle with poultry or cajum  seasoning. Top with soup.
Melt butter. Mix water, butter with stuffing. Spoon on top of the chicken. Put on lid and cook on low for 8-10 hours.
The stuffing with be crisp on top and soft and yummy underneath. The juice from the chicken and the soup makes a sauce.

Santa Fe Soup
Makes 10 cups

Brown 2 lbs Laura's Lean or ground turkey breast(the ground breast is much leaner than the lean ground turkey). Add 2 large onions, chopped(again I use the frozen chopped onions), 2 pks (dry) ranch dressing mix and 2 pkgs (dry) taco seasoning mix...stir until mixed together.

Add to this:
1 16 oz can kidney beans
1 16 oz can pinto beans
1 16 oz can black beans
1 16 oz can crushed tomatoes
1 16 oz can diced tomatoes with chilies
2 bags of frozen white shoepeg corn
1 3/4 cups water

Reduce and simmer at least 2 hours. Serve with sour cream, corn chips, green onion or corn bread.

Sausage Potato Soup – Yum
Makes 8 servinges

½ lb sausage (I am partial to Jimmy Deans HOT and I use the whole tube)
1 sweet onion, chopped
1 can chicken broth (I use Swansons, NOT Campbells)
2 cups water
4 cups frozen hash browns (I use the country style, more of a cube than a shred)** I found a new way. I used 5-6 Yucon gold potatoes, peeled and cut into large chunks. It was WAY better. It's a little more work than the frozen but it was delish.

Brown the sausage in a skillet or large saucepan. Drain (I usually take a few layers of newspaper topped with a few layers of paper towels and pour it on that, and will even scrub out the pan to get rid of as much grease as possible). Put the sausage back in the pan and add the onion, broth, potatoes and water. Bring it just up to a low boil, then turn down and simmer, covered, for 30 minutes.

1 can cream of chicken soup (reduced fat if you like)
1 can cream of celery soup (reduced fat if you like)
2 cups of milk, skim

(Sometimes I’ll mix these all together first, breaking up the clots of soup with a whisk or sometimes I’ll add it to the pan and then break them up. Depends on if you want to dirty another bowl or not).
Heat up and eat (although what I try to do is make it to this point, then cover it and let it sit for about a half an hour to let the flavors all mix together, but good luck waiting that long).

makes 13 cups.

1 pound  beef stew meat, cut into 1-inch cubes
1 Tbsp canola oil
1 cup onion, chopped
5 cups  water
2 Tbsp  beef bouillon granules
28 ounces canned tomatoes, chopped (one 28-ounce can)
1 1/2 cups  carrots (2 carrots), sliced
1 cup  celery, chopped
3 cups cabbage, shredded ( I use the bagged slaw mix)
2 cups  frozen mixed vegetables

In a large stock pot or Dutch oven, heat oil and brown meat. (This browning process produces a rich broth, so don’t hurry.) Add onions to pot and cook until soft.
Stir in water and bouillon and bring to a boil.
Add tomatoes, carrots, celery, and cabbage, and simmer covered for 30–60 minutes, stirring occasionally.( I cooked the full 60 minutes to make sure the carrots were done)
Add frozen vegetables and simmer for another 30 minutes.
Nutrition Facts
Calories: 191
Total Fat: 7g, Protein: 16g, Carbohydrate: 17g, Sodium: 489mg

Easy vegetable-rice soup
Serves 4
Courtesy of Sarah Fritschner, Courier Journal

Of course, you may chop a fresh onion and a bell pepper or two to substitute for the frozen mixture but why? I prefer the convenience.
Some frozen onion-bell pepper mixes contain celery or other seasoning vegetables. They work fine, as do larger quantities of the vegetables (if you should find a 1-pound bag, for instance, use that).

1 tablespoon canola oil
12 ounces smoked sausage, such as kielbasa or skinless turkey smokes sausage
12 ounces frozen onion-bell pepper mix
3 to 4 cups minced fresh green cabbage ( I will use a bag of cole slaw cabbage)
2 cloves garlic, minced, about 2 teaspoons
1 teaspoon thyme
A 1/4 teaspoon cayenne pepper, optional
1 quart reduced-sodium chicken broth
2/3 cup white or brown rice
15 ounces canned crushed tomatoes

Put oil in a large saucepan over high heat.
Chop sausage into A 1/4-inch (or so) pieces ( I cut the sausage in slices then quarter those so I get sausage in every bite), and add to saucepan as you do. When all the sausage is added, cook, stirring occasionally, until it begins to brown. Add onion-bell pepper mix, and stir. Add cabbage, garlic and thyme (and cayenne pepper, if using) as you get them ready.

Keeping the heat as high as you can, cook 15 minutes more, stirring occasionally, or until the vegetables are tender and have reduced quite a bit in size.

Add chicken broth, 1 cup of water and rice. When the mixture boils, reduce heat, cover and cook 15 minutes, or until rice is tender. Stir in tomatoes, bring to a boil and serve. Serve with garlic bread.

Nutrient data per serving: 368 calories, 20 grams protein, 49 grams carbohydrate, 7 grams fiber, 11 grams fat

Breakfast Bake
Serves 4 or  12 banders

1 pkg turkey sausage patties, 8 ct precooked
24 oz egg beater
1 pkg crescent rolls, reduced fat
1 cup shredded cheese, 2%

Preheat oven to 350.
Press crescent rolls, as one sheet into bottom of 9x11 pan. Pinching seams together.Crumble sausage on top of rolls. Pour egg beaters evenly on sausage. Sprinke with cheese. Bake for 20-30 minutes or just until eggs are set. Don't overcook. Cut into 4 large squares or 12 small squares for banders.

Taco Bake
Serves 6 (banders)

1 lb lean ground beef, cooked, drained and rinsed
1 pkt taco seasoning, low sodium
4 soft taco size tortillas
1/2 c refried beans, fat free
1/2 c shredded mexican cheese blend w/spices

Preheat oven to 350. Cook beef, drain and rinse. Add seasoning per directions on packet and cook. In a large pie plate, layer tortilla, beef. Tortilla then beef until you end with beef. Top with refried beans then cheese.
Cook for 15 minutes until heated through. Cut into 4ths then make one additional cut for 6 servings. Can serve with tomatoes, onions, salsa, FF sour cream( I use reduced fat usually), taco sauce. Does quite well reheated.

Cheesy Chicken--crock pot recipe
Serves 8 (non banders) Great for leftovers
Serving size 1 cup

3lbs boneless skinless chicken breasts
1 can cream of chicken soup
1 can cream of celery soup
1 can cheddar cheese soup
1 tbsp garlic salt
no yolk noodles, cooked, drained

Put chicken in crock pot. Top with soups and garlic salt.
Cook on low for 8-10 hours. Break up chicken and add noodles.

Southwestern Chicken, crock pot recipe--SUPER EASY
stand alone/with rice/in tortillas
Serves 6 (non banders)
Serving size 1 cup.

1 bag frozen boneless skinless chicken breasts, about 3 lbs
20 oz jar salsa, your choice of heat and chunkiness
10 oz pkg frozen corn
15 oz can black beans, drained and rinsed
cooked rice
fat free or reduced fat sour cream to taste

In crockpot, add frozen chicken, corn, salsa, black beans. Cook on low 8-10 hours.

Shred chicken and stir well.

Serve on rice or on tortillas. You can mix the rice with the chicken and roll up in a tortilla for a flavorful burrito.

Broccoli Casserole
Serves 4 (banders)

1 package steamfresh broccoli florets
1 can broccoli cheese soup
1 can cream of broccoli soup
1 can skim milk
3 tbsp seasoned bread crumbs
salt/pepper to taste

Heat oven to 350. Spray a casserole dish with cooking spray. Cook broccoli according to the package. Pour into bowl. Add the rest of the ingredients except bread crumbs. Stir. Pour in casserole dish. Bake for 35 min. Top with bread crumbs and bake until golden, another 10 minutes.

Chocolate-Cheesecake Pudding

Recipe submitted by rose tory

Difficulty: Easy

Prep Time: 10 min

Cook Time: 0 min

Good for: Dessert
Low Carb Serving size: 1/2 cup

Recipe makes: 10 (banders)


1 small box instant sugar-free chocolate pudding mix
2 cups milk, skim or 1%
1 small package of low-fat soft cream cheese
1 (8 ounce) tub of low-fat cool whip

1. In a medium bowl, beat pudding mix with 2 cups milk according to package directions.
2. Mix remaining ingredients until all are well blended.
3. Let stand in refrigerator for one hour.

Mini Turkey Burgers
Serves 6 (banders)  Form into 3 regular patties for normal servings
Prep Time: 5 minutes
Cook time: 10 minutes

1 lb ground turkey
1/4 c. chunky applesauce
1tbsp poultry seasoning
2 tbsp Maple syrup
1/4 tsp salt
1/2 tsp ground pepper
1/4 c. shredded white cheddar (optional)


Mix all ingredients together just until blended. Don't overwork it.
Divide into 6 mini burgers
Spray skillet with cooking spray
Cook burgers about 5 min on each side or until cooked through

Serve immediately without bread for banders, with usual burger toppings or lite mayo. Another option is to mix some cranberry relish with mayo and serve as a sauce.

Breakfast casserole

Serves 1

1 tbsp. Bob Evans seasoned hashbrowns

1/4 c. egg beaters, any variety

1 wedge Laughing Cow light cheese

Optional: 1/4-1/2 pre-cooked turkey sausage patty, processed or 1 tsp of diced ham that is processed

Ham Salad

Serves 2-3

A small package of diced Ham.

1/4 c. Kraft light mayo made w/olive oil

1 tsp pickle relish or more to taste