1-1/2 lbs large scallops-drained
1 can tiny shrimps- drained
1/2 onion
1/4 lb bacon
1-1/2 c milk
1/4 c butter
1/2 sleeve Ritz crackers
Swiss cheese- 3 slices
cornstarch
garlic powder
salt
black pepper

Dice onion and bacon- sauté till cooked. When cooked toss in scallops and shrimp. Mix 1 cup milk and butter in saucepan- heat on low till hot. Take approx. 3 tbs cornstarch and mix with remaining cold milk till blended. Slowly pour cold milk- cornstarch mixture into hot milk & butter-
Season with garlic powder, salt and pepper to taste (whatever other seasonings you like)
stir till blended and thickened.

Pour fish mixture into greased casserole dish. Lay slices of swiss cheese over fish. Pour white sauce over top of swiss cheese. Crumbled up in your hands 1/2 sleeve of Ritz crackers. Spread evenly over top of casserole.

Bake at 350 for 1/2 hour.

1 acorn or butternut squash
1 1/2 cups sliced onion
1 teaspoon safflower oil
1/4 cup dry sherry
4 red bell peppers — julienned
3 cloves garlic — minced
2 teaspoons ground coriander
2 teaspoons cumin
1 teaspoon dry mustard
1/2 cup nonfat plain yogurt
1/2 cup sour cream or half-and-half
1/4 cup minced parsley
1 cup cooked black beans
1 cup cooked brown rice
1/3 cup grated low-fat jack cheese
2 tablespoons lemon juice
safflower oil — for coating pan
1/4 cup thinly sliced red bell pepper — for garnish

Preheat oven to 350 degree F. Line a baking sheet with aluminum foil.
Split squash in half and place, cut side down, on baking sheet,
leaving in seeds (moisture from seeds helps speed cooking process).
Bake squash for 20 minutes.

While squash is baking, in a large skillet over medium-high heat,
saute onion in safflower oil and sherry until soft but not browned.
Add red peppers and garlic to saute and cook for 5 more minutes.

Mix sauteed vegetables with coriander, cumin, dry mustard, yogurt,
sour cream, parsley, beans, brown rice, cheese, and lemon juice. When
squash is baked, scoop out seeds and remove peel. Cube cooked squash
and add to other ingredients.

Lightly oil a large casserole dish and spoon mixture into it. Garnish
top with red pepper slices. Bake for 25 minutes.

2 cups cooked chicken
1 pkg. tortolini
1 pkg. 10 oz. broccoli
1 cup velvetta
3 cups milk
2 tbsp margarine
2 tbsp four

make cream sauce by melting margarine, flour together with 1 1/2 cups
of milk, until slightly thicken. add cheese cubes and the rest of
the milk. let thinken. salt and pepper to taste. add cooked
tortolini until tender, adding cooked broccoli. mix together and
bake at 350 for 30 to 45 minutes.

2 pounds ground beef
1 large onion — chopped
1 can cream corn
1/2 teaspoon salt
2 eggs — beaten
1/3 cup oil
1 package cheddar cheese 8 oz.
4 hot chili peppers
1 cup cornmeal
1 teaspoon soda
1 cup buttermilk
Brown beef; add onions, peppers and cheese. Sift together meal, salt
and soda. Combine sifted mixture with beaten eggs, buttermilk, oil and
corn. Pour half of the bread mixture in a deep greased skillet or
casserole dish. Add meat mixture and top with remaining bread mixture.
Bake at 350F for 45 minutes.
Note: This casserole is also good with chicken substituted for the
beef.

1-1/2 lbs large scallops-drained
1 can tiny shrimps- drained
1/2 onion
1/4 lb bacon
1-1/2 c milk
1/4 c butter
1/2 sleeve Ritz crackers
Swiss cheese- 3 slices
cornstarch
garlic powder
salt
black pepper

Dice onion and bacon- sautee till cooked-
When cooked toss in scallops and shrimp
Mix 1 cup milk and butter in saucepan- heat on low till hot
Take approx. 3 tbs cornstarch and mix with remaining cold milk till blended
Slowly pour cold milk- cornstarch mixture into hot milk & butter-
Season with garlic powder, salt and pepper to taste ( whatever other
seasonings you like )
stir till blended and thickened.
Pour fish mixture into greased cassarole dish
Lay slices of swiss cheese over fish
Pour white sauce over top of swiss cheese
Crumbled up in your hands 1/2 sleeve of Ritz crackers
Spread evenly over top of cassarole
Bake at 350 for 1/2 hour.

Canola oil cooking spray

1 can (10 1/2 oz.) low-fat, reduced-sodium condensed cream of chicken soup

1/2 cup skim (non-fat) milk or unflavored soymilk

2 cups cooked noodles

1 package (10 oz.) frozen cut green beans

1 1/2 6-oz. cans water-packed chunk light tuna, drained

2 Tbsp. bottled pimientos, drained and chopped

1/4 tsp. freshly ground black pepper

3 Tbsp. dry bread crumbs

Preheat oven to 400 degrees.

Coat 2-quart heatproof casserole with cooking spray.

In prepared baking dish, mix soup and milk to combine. Add noodles, beans, tuna, pimientos and pepper, mixing to coat and combine them with soup. Cover pan with foil.

Bake until bubbling hot, about 20 minutes. Uncover and sprinkle with bread crumbs. Bake until crumbs are lightly browned, about 8 minutes. Serve hot.

- 4 servings

Per serving: 331 calories, 6 g. total fat (2 g. saturated fat), 42 g. carbohydrate, 26 g. protein, 5 g. dietary fiber, 704 mg. sodium.

Ingredients
1-1/2 lbs ground round beef
1 large yellow onion, diced
1 clove garlic, diced
3 large russet potatoes, peeled and chopped
1-1/2 cups milk
1/4 lb butter, divided
2 tbsp white vinegar
1 cup yellow cheese, shredded
salt and pepper to taste

In a large skillet saute beef, onion, garlic and vinegar (this is
the secret) until browned; drain.
Meanwhile boil potatoes in salted water just covering them until
done, about ten minutes; drain and add milk and half of the butter.
Salt and pepper to taste.
Whip or mash until smooth.
Grease a casserole dish and spread meat/onion mixture.
Pour potatoes on top and dab with remaining butter.
Top with shredded cheese.
Bake at 375 degrees for fifteen minutes.

1 pound ground beef
3 (3 ounce) packages Oriental Flavor Ramen Noodles
2 cups frozen vegetable mix
1/4 teaspoon ground ginger
2 tablespoons thinly sliced onions
Brown meat until no longer pink, breaking up into
1/2-inch pieces.
Remove meat from pan, then pour off drippings.
Season meat with one seasoning
packet from noodles. Set aside.

In same skillet, combine 2 cups water, vegetables, noodles
(broken up),
ginger and remaining seasoning packet. Bring to a boil,
reduce heat.
Cover.
Simmer 3 minutes or until noodles are tender,
stirring occasionally.
Returnmeat to skillet; stir in green onions.
Makes 4 servings.

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