Cheddar-Asparagus Potpie


Ingredients

INGREDIENTS FOR 6 SERVINGS:

4 cups (1-inch) sliced asparagus (about 1 pound)
2 cups (1/2-inch) diced red potato
1/2 cup all-purpose flour
1-1/2 teaspoons paprika
3/4 teaspoon salt
1/8 teaspoon ground red pepper
1 garlic clove, minced
2-1/2 cups fat-free milk
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
3/4 cup (1/2-inch) diced lean smoked ham
1/2 cup sliced green onions
Cooking spray
4 sheets frozen phyllo dough, thawed
1 tablespoon butter or stick margarine, melted



Nutritional Info


Fat: 5.6g
Carbohydrates: 31.3g
Calories:240.0
Protein: 16.8g



INSTRUCTIONS:
If you prefer, the microwave works great for cooking the asparagus
and potato, giving you a potless head start on this recipe.

1. Preheat oven to 350 degrees.

2. Cook asparagus in boiling water 2 minutes or until crisp-tender.
Remove from pan with a slotted spoon. Place asparagus in a bowl; set
aside. Add potato to pan; cook in boiling water 5 minutes or until
tender. Drain. Add to asparagus.

3. Lightly spoon flour into a dry measuring cup; level with a knife.
Place flour and next 4 ingredients (flour through garlic) in a large
saucepan. Gradually add milk, stirring with a whisk until blended.
Cook over medium heat until thick (about 10 minutes), stirring
constantly. Add cheese, stirring until cheese melts. Remove from
heat; stir in asparagus, potato, ham, and onions. Spoon asparagus
mixture into an 11 x 7-inch baking dish coated with cooking spray.

4. Place 1 phyllo sheet on a large cutting board or work surface
(cover remaining dough to keep from drying), and gently brush 1 side
of phyllo with about 1 teaspoon melted butter. Fold phyllo in half
crosswise, and place over filling. Repeat procedure with remaining
phyllo and butter. Trim excess phyllo from edges of dish, and
discard. Lightly coat phyllo with cooking spray.

5. Bake at 350 degrees for 25 minutes or until golden brown and
bubbly around the edges. Let stand 10 minutes. Yield: 6 servings.

SALMON POTATO PATTIES

Ingredients
14 3/4 ounces canned red salmon
1 1/2 cups cold mashed potatoes (no gravy,pls)
2 tablespoons unsalted butter, room temp., divided
1/4 cup matzo meal (can use cracker meal)
1 egg, slightly beaten
1/2 yellow onion, finely grated (optional)
1/4 teaspoon white pepper
1/4-1/2 teaspoon salt (I use salt subsitute)
1/2 teaspoon fresh lemon zest (fresh is important)
2 tablespoons light vegetable oil

Directions
1Drain and remove skin from salmon, leave bones.
2Mix everything but the oils and 1 tbls butter together. Let rest in refrigerator for at least 30 minutes.
3Make all the patties and place them on a plate. If they feel a bit too soft to you from the handling, place back in refrigerator for awhile. Don't make more than recipe calls for or they will be dry on the inside.
4Keep them about the size of your palm -- they will be fat -- press down but don't mash flat.
5Spray large frying pan with Pam. Heat over medium-high. Add 1/2 tbls butter and one tbls oil to coat pan nicely. Swirl butter around.
6Fry four patties at a time til golden brown on both sides.
7Add rest of butter and 1 tbls oil. Repeat.
8These are good either hot or cold.

Calories 200
Calories from Fat 105 (52%)
Amount Per Serving %DV
Total Fat 11.8g 18%
Saturated Fat 3.2g 15%
Monounsaturated Fat 5.3g
Polyunsaturated Fat 2.3g
Trans Fat 0.0g
Cholesterol 67mg 22%
Sodium 226mg 9%
Potassium 335mg 9%
Total Carbohydrate 9.9g 3%
Dietary Fiber 0.7g 2%
Sugars 0.7g
Protein 13.1g 26%

Mindy

GARLIC GINGER SALMON

Ingredients
1 1/2 lbs salmon
2 tablespoons minced ginger
2 tablespoons minced garlic
1/4 cup lime juice
1/2 cup soy sauce
1-2 tablespoon brown sugar
2 teaspoons thyme

Directions
1Mix everything but fish in a shallow dish.
2Place salmon, skin side up, into marinade. Marinade in fridge for 1-2 hours.
3Remove fish from dish. Drain marinade but keep garlic and ginger chunks.
4Pile chunks from marinade onto top of salmon forming a crust.
5Place salmon back into baking dish or on piece of foil.
6Bake at 450 for 20 minutes, or until fish flakes with a fork.

Calories 251
Calories from Fat 54 (21%)
Amount Per Serving %DV
Total Fat 6.1g 9%
Saturated Fat 1.0g 5%
Monounsaturated Fat 1.6g
Polyunsaturated Fat 2.4g
Trans Fat 0.0g
Cholesterol 88mg 29%
Sodium 2128mg 88%
Potassium 709mg 20%
Total Carbohydrate 10.0g 3%
Dietary Fiber 0.8g 3%
Sugars 4.3g
Protein 38.3g 76%

MICROWAVE APPLE CRISP (not exactly diet-friendly...maybe for a day off?)

Ingredients
1 (28 ounce) can apple pie filling
1 (16 ounce) package butter recipe cake mix
1/4 lb butter, cold, cut into small pieces
3 tablespoons brown sugar
3 tablespoons shredded coconut
2 tablespoons walnuts, finely chopped
1 teaspoon cinnamon
whipped cream, for serving

Directions
1Pour apple pie filling into a deep casserole dish that will fit in you microwave. Sprinkle evenly with the cake mix. Cover completely with a layer of butter. Mix the brown sugar with the coconut, walnuts and cinnamon. Sprinkle this mix over the layer of butter. Cook on HIGH for 8-9 minutes. Serve with whipped cream, if desired.

Calories 653
Calories from Fat 241 (36%)
Amount Per Serving %DV
Total Fat 26.8g 41%
Saturated Fat 12.1g 60%
Monounsaturated Fat 7.9g
Polyunsaturated Fat 5.1g
Trans Fat 0.0g
Cholesterol 42mg 14%
Sodium 674mg 28%
Potassium 172mg 4%
Total Carbohydrate 102.7g 34%
Dietary Fiber 2.7g 10%
Sugars 59.1g
Protein 4.1g 8%

BOURBON CHICKEN

Ingredients
2 lbs boneless chicken breasts, cut into bite-size pieces
1-2 tablespoon olive oil
1 garlic clove, crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes
1/4 cup apple juice
1/3 cup light brown sugar
2 tablespoons ketchup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup soy sauce

Directions
1Heat oil in a large skillet.
2Add chicken pieces and cook until lightly browned.
3Remove chicken.
4Add remaining ingredients, heating over medium Heat until well mixed and dissolved.
5Add chicken and bring to a hard boil.
6Reduce heat and simmer for 20 minutes.
7Serve over hot rice and ENJOY.

Serving Size 1 (329g)

Recipe makes 4 servings

Calories 520
Calories from Fat 220 (42%)
Amount Per Serving %DV
Total Fat 24.5g 37%
Saturated Fat 6.5g 32%
Monounsaturated Fat 11.1g
Polyunsaturated Fat 4.8g
Trans Fat 0.3g
Cholesterol 145mg 48%
Sodium 1572mg 65%
Potassium 670mg 19%
Total Carbohydrate 23.3g 7%
Dietary Fiber 0.3g 1%
Sugars 21.5g
Protein 50.1g 100%

MEATLOAF

Ingredients
1 1/2 lbs ground beef (ground shoulder roast is good)
1 slice bread (broken or chopped finely)
1 egg
1 small vidalia onion or type sweet onion, finely chopped
1 teaspoon table salt
1/4 teaspoon black pepper
4 tablespoons ketchup
1/2-2/3 cup whole milk or half-and-half
Sauce
4 tablespoons apple cider vinegar
2-4 tablespoons dark brown sugar, packed firm (to taste)
1/2 cup ketchup
Directions
1Meatloaf: Combine meat loaf ingredients and place into a loaf baking dish.
2Smooth out top.
3Sauce: Combine sauce ingredients and pour on top and sides of meatloaf.
4Bake at 350°F about 1 hour to 1 hour 15 minutes or until done.
5ENJOY!
6*The addition of 1 or 2 teaspoons of Kitchen Bouquet® makes this recipe very good.
7**Recipe should be"plump" from the addition of the milk or Half & Half.
8It should NOT be runny.
9***A second batch of sauce served hot is good to serve with the meatloaf.

Serving Size 1 (289g)

Recipe makes 4 servings

Calories 492
Calories from Fat 253 (51%)
Amount Per Serving %DV
Total Fat 28.1g 43%
Saturated Fat 11.0g 55%
Monounsaturated Fat 11.9g
Polyunsaturated Fat 1.1g
Trans Fat 1.6g
Cholesterol 171mg 57%
Sodium 1267mg 52%
Potassium 778mg 22%
Total Carbohydrate 23.0g 7%
Dietary Fiber 0.4g 1%
Sugars 18.9g
Protein 35.5g 70%

Here is a recipe for Pepper Steak Soup. I love soups in the fall and winter!

Pepper Steak Soup
All the flavors of classic pepper steak team up for a fabulous soup. From Prevention Healthy Cooking.
Prep Time:20 min
Start to Finish:45 min
makes:4 servings
serving size:1 Serving

12 oz well-trimmed lean boneless beef top round
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
4 cups fat-free beef broth
1/2 cup dry red wine or fat-free beef broth
1/2 cup Muir Glen® organic tomato sauce
1/4 teaspoon dried thyme
1 tablespoon olive oil
1 medium sweet white onion, halved and thinly sliced
2 medium green bell peppers, cut into strips
4 cloves garlic, finely chopped
2 to 3 tablespoons water
1 1/2 cups halved cherry tomatoes

1. Thinly slice beef on the diagonal into 1/4-inch slices. Cut large pieces in half. Sprinkle with 1/4 teaspoon of the salt and the black pepper. Set aside.
2. In large saucepan, stir together beef broth, wine, tomato sauce and thyme. Cover and heat to boiling. Reduce heat; simmer 10 minutes.
3. Meanwhile, in large nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add half the beef slices and cook, turning once, 2 minutes or until browned. Transfer cooked beef to a clean bowl. Cook remaining beef; add to bowl.
4. Add onion, bell peppers, garlic and the remaining 1/4 teaspoon salt to skillet. Toss to mix well and add 2 tablespoons of the water. Reduce heat to medium; cook and stir 10 minutes or until vegetables are tender. (If pan gets dry, add remaining 1 tablespoon water.) Add tomatoes and cook, stirring often, 5 minutes or until softened.
5. Add beef, beef juices and pepper mixture to the broth mixture. Warm through but do not boil.



Nutritional Information

1 Serving: Calories 200 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 45mg; Sodium 1520mg; Total Carbohydrate 11g (Dietary Fiber 3g, Sugars 6g); Protein 23g Percent Daily Value*: Vitamin A 20%; Vitamin C 50%; Calcium 4%; Iron 15% Exchanges: 1/2 Other Carbohydrate; 1 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1 tsp Fats & Oils, 2 oz-equivalents Meat & Beans, 1 c Vegetables

WARM GRAPEFRUIT DESSERT

1 large grapefruit
1 tsp ground cinnamon, or to taste

Preheat the oven to 400 degrees.

Cut the grapefruit in half through e middle. With a serrated citrus knife, loosen the segments, being careful not to cut through the peel. Place the halves, side by side, with the sections facing up, on a baking sheet. Sprinkle with the cinnamon. Bake for 20 minutes, or until warmed through and starting to brown on top. Transfer to serving plates. Let stand for about 5 minutes to cool slightly before serving.

Makes 2 servings

56 calories
1 gram protein
14 grams carbs
trace fat
0 mg cholesterol
2 grams fiber
trace sodium

SPICY ORANGE ROUGHY

1 small (1/4 lb) orange roughy fillet
1 tsp jerk seasoning, or more to taste
1/8 tsp cayeene, or more to taste
1 tsp extra-virgin olive oil

Place the orange roughy on a sheet of waxed paper. Sprinkle one side evenly with half of the jerk seasoning followed by half of the cayenne.

Place a medium nonstick skillet over medium hea. Add the oil. Heat for about 30 seconds, or until hot. Place the orange roughy, seasoned side down, in the pan. Sprinkle the remaining seasonings over the top. Cook for 3 to 4 minuters per side, or until the orange roughy flakes easily. Serve immediately.

Makes 1 serving

129 calories
19 grams protein
trace carbs
6 grams of fat - less than 1 gram saturated
68 mg cholesterol
trace fiber
362 mg sodium

MUSTARD AND HERB-BAKED SALMON

10 fresh terragon leaves
3 fresh chves
3 large fresh basil leaves
1 TBsp fresh flat-leaf parsley leaves
1 small (1/4 lb) boneless, skinless salmon fillet
2 tsp spicy brown or Dijon mustard

Preheat the oven to 400 degrees. Lightly mist a small nonstick baking sheet with olive oil spray.

In a food processor fitted with a chopping blade, combine the terragon, chives, basil, and parsley. Process until finely chopped. Place the salmon in the prepared pan. Brush or rub the mustrd over the salmon. Sprinkle evenly with the herb mixture, then press it into the mustard. Lightly mist with olive oil spray.

Bake for 11 to 13 minutes, or until the salmon is opaque. Serve hot or chilled.

Makes 1 serving

215 calories
23 grams protein
less than 1 gram carbs
13 grams fat-2 grams saturated
67 mg cholesterol
trace fiber
200 mg sodium