Nonstick vegetable cooking spray
1 medium onion, diced
1 medium red bell pepper, diced
1 medium green bell pepper, diced
1 medium zucchini (about 8 ozs), diced
1 tsp sugar
3/4 tsp salt
1/4 tsp coarsely ground black pepper
1/4 cup water
4 tbps finely chopped fresh basil
6 large egg whites
2 large eggs
2 oz (1/2 cup) feta cheese, crumbled

Preheat oven to 375 deg F. Spray nonstick 12-inch skillet with
cooking spray.  Add onion; cook over medium-high heat until golden.
Add peppers and next 4 ingredients; cook, stirring frequently, until
tender-crisp.

Stir in 1/4 cup water; heat to boiling. Reduce heat to low; cover
and simmer 10 minutes, or until tender.

Remove from heat; stir in 3 tablespoons basil.  In medium bowl, with wire whisk or fork, beat egg whites, eggs, 1/4 cup feta and remaining 1 tablespoon basil.

Spray 10-inch oven-safe skillet with cooking spray; add egg mixture
and cook over medium-high heat 1 to 2 minutes, until it begins to
set.
Remove from heat.

With slotted spoon, spoon vegetable mixture over egg mixture;
sprinkle with remaining feta.

Bake 10 minutes, or until set. If desired, broil 1 to 2 minutes to
brown top of frittata. Serve hot or at room temperature.

Serves 4
140 Calories;12g Protein;10g Carbs;6g Fat;119mg Chol;675mg Sodium

Ingredients
1 small head (1 1/2 pounds) savoy cabbage (or half 3-pound head), cut
into 4 wedges
1 tablespoon olive oil
2 medium carrots, chopped
2 medium celery stalks, chopped
1 medium red pepper, chopped
3 garlic cloves, crushed with garlic press
3 green onions, thinly sliced
1 tablespoon minced, peeled fresh ginger
1 can (14 1/2 ounces) diced tomatoes
2 tablespoons soy sauce
2 tablespoons seasoned rice vinegar
1 tablespoon light brown sugar

Directions
1. Place cabbage and 1/4 cup water in 3-quart microwave-safe baking
dish; cover and cook in microwave oven on High 12 to 14 minutes or until
cabbage is fork-tender.

*

2. Meanwhile, in nonstick 12-inch skillet, heat oil over medium-high
heat until hot. Add carrots, celery, and pepper, and cook 12 minutes or
until vegetables are tender and golden. Add garlic, green onions, and
ginger, and cook 2 minutes, stirring.

3. Add tomatoes with their juice, soy sauce, vinegar, and sugar; heat to
boiling over medium-high heat. Reduce heat to medium-low and simmer 5
minutes, stirring occasionally.

4. Spoon tomato mixture over cabbage in baking dish; cover and cook in
microwave on High 2 minutes to blend flavors. Servings 4

Boil Spanish onions in salted water thirty
minutes. Drain and add butter or drippings, salt and pepper, covering
the pan to prevent steam from escaping. Cook slowly for about three
hours, basting frequently with drippings. Care should be taken that they
do not burn.

Cheesecake Recipes

Famous Recipes

3-Bean Casserole

Ingredients:
1/2 lb (225 g) of soft or silken tofu (one half tub)
2 tbsp (30mL) lemon juice
1/4 tsp (2g) salt (sea salt if on a corn-free diet*)
1/4 tsp (2g) salt (for cooking tofu)
Instructions:
If you are on a special diet, this may be helpful.
Use the dressing like any other for salads, etc.
Corn-Free, Dairy-Free, Egg-Free, Low-Fat,
Low-Sodium, Wheat-Free
Boil 2 cups (480mL) of water with 1/4 tsp (2g)
salt. Drop in tofu and return to boil. Remove
from heat and allow to stand for 2 minutes.
Place the block of partially cooked tofu,
lemon juice, and 1/4 tsp salt (2g) i
n a blender or food processor and
blend until smooth. Chill until used.
Makes 8 servings.
* Allergy notes:
People following a corn-free diet should avoid
iodized salt since it contains dextrose, which
should be avoided by those allergic to corn.
Nutrition Facts:
Calories: 18, Protein: 2 g, Fat: 1 g,
Carbohydrates: 1 g, Sodium: 136 mg,
Cholesterol: 0 mg

2 pounds stew beef, cut in 1 in. cubes
1 envelope Onion Soup Mix
1 can Mushroom Soup
1 can whole mushrooms, drained
1/2 cup Red Wine

Combine all ingredients in crockpot; mix well. Cover and cook on low 7 to 9 hours. Serve over egg noodles or rice.

Makes 4 servings
Low cholesterol and Diabetic

1 8-oz (240 g) red bell pepper
12 pencil-thin asparagus spears, about 4 oz (20 g)
total, woody ends removed
4 oz (120 g) fresh mushrooms, cleaned
Olive oil cooking spray
3 small curls Paremesan cheese
2 Tbsp (30 ml) balsamic vinegar
Freshly ground pepper
Fresh basil for garnish (optional)

Preheat the broiler. Place the pepper under the broiler and char on all sides. Remove from oven and place pepper in a closed paper bag to sweat until cool enough to handle. Place under running cold water, slip off the skin, and remove the seeds. Cut into 1/2-inch (1.25 cm) slices. Place in an antipasto serving dish.

Place the asparagus and mushrooms on a foil-lined cookie sheet.

Lightly coat with cooking spray and broil, turning often, until
cooked al dente. Transfer asparagus and mushrooms to the antipast dish. Top with cheese curls.

Spray the venetables with cooking spray and drizzle with the
vinegar. Grate pepper on top and garnish with fresh basil,
if using.

Per serving:
33 calories (6% calories from fat), 2g protein, trace total fat
(0 saturated fat), 7g carbohydrate, 2g dietary fiber,
0 cholesterol, 5mg sodium

Diabetic exchanges: 1 vegetable

Recipe By : Campbell’s Best-Ever Recipes
Serving Size : 6 Preparation Time :0:00
Categories : Casseroles Side Dish
Vegetables Christmas
Thanksgiving

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 can Campbell’s condensed Cream of Mushroom
soup
1/2 cup milk
1 teaspoon soy sauce
Dash pepper
2 9 oz. pkgs. frozen green beans — cooked and drained
OR 2 {16 oz.} cans green beans, drained
1 2.5 oz. can French fried onions

* In 1 1/2-quart casserole, combine soup, milk, soy sauce, and pepper. Stir in
green beans and 1/2 can onions.
* Bake at 350 degrees for 25 minutes or until hot and bubbling; stir.
* Top with remaining onions. Bake 5 minutes more.

Serves: 5

1 head cabbage
1/2 lb. lean ground beef
1/2 lb. ground turkey
1 small onion, minced
1 slice stale whole wheat bread, crumbled
1 tablespoon lemon juice
1/4 cup water
1/8 teaspoon black pepper
1 can (16 oz.) diced tomatoes

1. Rinse and core cabbage. Carefully remove 10 outer leaves, place in
saucepan and cover with boiling water. Simmer 5 minutes. Remove and drain
cooked cabbage leaves on paper towels.
2. Shred 1/2 cup of raw cabbage and set aside.
3. Brown ground beef and turkey and minced onion in skillet. Drain fat.
4. Place cooked and drained meat mixture, bread crumbs, water, and pepper in
mixing bowl.
5. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from can
to meat mixture. Mix well; then place 1/4 cup filling on each cabbage leaf.
Place folded side down in skillet.
6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover
and simmer about 1 hour (or until cabbage is tender), basting occasionally.
7. Remove cabbage rolls to serving platter, keep warm.
8. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add
to vegetables and liquid in skillet and cook, stirring occasionally, until
thickened and clear. Serve over cabbage rolls.

NUTRITION INFO (per 2-roll serving)
Calories: 269.3
Fat: 10.2 g
Carbohydrates: 24.2 g
Protein: 23.7 g

Halloween Recipes

————————————————————

Usually ants, beetles, and other creepy crawlies are not welcome in the kitchen. But that’s not the case with these fun snacks. Grab the kids and eat some bugs!

Note: Where peanut butter is used in these recipes for “gluing” edible body parts together, frostings may be used as a substitution for those children who are sensitive to or allergic to nuts.

Ants in the Sand

graham crackers, crushed
chocolate sprinkles
snack sized resealable plastic bags

To crush graham crackers, place inside a large (gallon size) resealable plastic bag. Using a rolling pin, smash crackers through bag by rolling back and forth over them until they are all in crumb form.

Fill snack sized resealable bags halfway with graham cracker crumbs. Add a small handful of chocolate sprinkles to the bags and seal.

Bugs on a Log

celery stalks
peanut butter
raisins

Spread peanut butter onto washed and drained celery stalks. Top with raisins. For children who are allergic to peanuts, try using cream cheese or processed cheese spread in place of the peanut butter.

Cookie Spiders

black or chocolate licorice twists
fudge sandwich cookies
chocolate frosting
red cinnamon candies

Cut licorice in half. Remove the top of each sandwich cookie; press 8 licorice pieces into the fudge center to resemble spider legs. Spread a little chocolate frosting over the licorice; replace cookie tops. Frost the tops of the spider cookies with frosting. Place red cinnamon candies on top for eyes.

Muenster Beetles

crunchy chow mein noodles
muenster cheese (or other soft block cheese)

Cut cheese into 2″ x 1″ rectangular blocks. Gently insert three chow mein noodles on each side of cheese block for legs. Using two broken chow mein noodles, insert into “head” as antennae.

Note: Cheddar makes a bright and colorful beetle, but can be very frustrating for little fingers as the cheese is a bit too hard to press the noodles into without breaking. Use softer cheese such as gouda, havarti, monterey jack, or even mozerella.

Peanut Butter Caterpillars

bananas
peanut butter
grapes
chow mein noodles

Peel and slice a banana. Join the slices together by “gluing” them with peanut butter. Carefully poke two chow mein noodles (or break a pretzel stick in half to make two pieces) through the top of the grape. Use more peanut butter to attach the head (grape) to the front of the body, with antennae (chow mein noodles) pointing up.