CROCKPOT WEDNESDAY

One of my favorite "junk foods" is  PETROS. We have a couple of places that serve them in the area, including Thompson Boling Arena. My favorite way to watch BIG ORANGE BASKETBALL is with a PETROS in hand! Imagine my surprise when I found today's recipe which seems very similar and has an extra bonus-It can be made in the crock pot! I think it would be great to serve your guests while watching your favorite team on TV.

FRITO PIE

2 lbs. ground turkey seasoned (browned, salted, and peppered) I will omit salt
1 onion, chopped
1 green bell pepper, chopped
1 packet chili seasoning mix (use low sodium)
2(8oz.) cans tomato sauce
1 can Mexicorn
1 can Rotel
1 can diced tomatoes
2 cans kidney beans (drained and rinsed) 
oregano, cumin, garlic powder, onion powder

DIRECTIONS:
Place all ingredients in slow cooker (Last 4 ingredients to taste). Cover and cook on LOW for 6-8 hours or on HIGH for 4 hours. Serve over Fritos and top with sour cream(fat-free of course) and shredded cheese for a yummy FRITO PIE.

TUESDAY'S TREAT

Today's treat is posted in honor of my sweet Hubby. We just celebrated our 6th anniversary on February 18th and even though he'll eat many "treats"; Pineapple Upside-Down Cake is his all-time favorite. Needless to say, I NEVER make decadent sweets because we are on a "healthy lifestyle" diet (lots of fruits, veggies, water, and exercise). I have made this "light" version though and he found it quite palatable (it was gone in 2 days). The recipes comes from HEALTHY COOKING MAGAZINE.

MAKEOVER PINEAPPLE UPSIDE-DOWN CAKE

3 tbsp. butter, melted

1/3 c. packed brown sugar

9 canned unsweetened pineapple slices

9 maraschino cherries halves

2/3 c. sugar

2/3 c. fat-free milk

3 tbsp. canola oil

1 egg

1 tsp. lemon extract

1/2 tsp. vanilla extract

1 1/3 c. cake flour

1 1/4 tsp. baking powder

1/4 tsp. salt

Pour butter into a 9" square baking pan; sprinkle with brown sugar. Arrange pineapple slices in a single layer in pan;place cherry halves in the center of pineapple slices; set aside.

In a large bowl, beat the sugar, milk, oil, egg and extracts until well blended. Combine the flour, baking powder and salt; gradually beat into the sugar mixture until blended. Pour into prepared pan.

Bake at 350 for 35-45 minutes or until a toothpick comes out clean. Immediately invert onto a serving plate. Serve warm.

EAT AND SMILE!- 1 piece=288 calories as opposed to the "heavier" version at 389 calories per slice

SOUPER SATURDAY

This hearty corn stew is full of  healthy ingredients! The ingredients are readily available and preparation time is short. It should appeal to kids and adults alike. I think a crusty whole-wheat roll would be delicious with it. I found the recipe in the current issue of DIABETIC COOKING.

TEX MEX BLACK BEAN AND CORN STEW

1 tbsp. canola oil or vegetable oil

1 small onion, chopped

4 cloves garlic, minced

1 tsp. chili powder

1 tsp. ground cumin

1 can (about 14 oz.) fire-roasted diced tomatoes

3/4 c. salsa

 2 medium zucchini or yellow squash (or 1 of each), cut into chunks

1 c. frozen corn kernels

1 can (about 15 oz.) no-salt-added black beans, rinsed and drained

1/2 c. (2 oz.) shredded Cheddar or Pepper Jack cheese

1/4 c. chopped fresh cilantro or green onion

Heat oil in a large saucepan over medium heat. Add onion, cook and stir 5 minutes. Add garlic, chili powder, and cumin; cook and stir 1 minute. Stir in tomatoes, salsa, zucchini, corn and black beans. Bring to a boil over high heat. Reduce heat; cover and simmer 20 minutes or until vegetables are tender.

Ladle into shallow bowls; top with cheese and cilantro or onions.

MEATLESS MONDAY

Usually on Meatless Monday I post some main dish for dinner. Today I chose to post a breakfast item because I think it is an excellent idea, not only to use every day, but also to make ahead, put in containers and give to friends and relatives. Oatmeal is another one of the healthiest foods you can put in your mouth. I detest the instant varieties and that makes this recipe even more appealing. I also love the fact that other dried fruits such as apricots, cherries or raisins can be substituted for the dried apples. The recipe came to me from tasteofhome.com. 

APPLE-CINNAMON OATMEAL MIX

6 cups quick-cooking oats

1 1/3 c. nonfat dry milk powder

1 c. dried apples, diced

1/4 c. sugar (I'll bet you could substitute Splenda)

1/4 c. packed brown sugar

1 tbsp. ground cinnamon

1 tsp. salt (I will omit)

1/4 tsp. ground cloves

ADDITIONAL INGREDIENT FOR EACH SERVING:

1/2 c. water

• In a large bowl, combine the first eight ingredients. Store in an airtight container in a cool dry place for up to 6 months.Yield 8 cups total.
• To prepare oatmeal: Shake mix well. In a small saucepan bring water to a boil; slowly stir in 1/2 cup mix. Cook and stir over medium heat for 1 minute. Remove from the heat. Cover and let stand for 1 minute or until oatmeal reaches desired consistency. Yield: 1 serving

SOUPER SATURDAY

A couple of weeks ago we had a very busy weekend and needed to have something healthy on hand for lunch. I wanted soup but, as usual, I was bored with my usual recipes and searched for a new one (imagine that). I found this one in my "soup" file and it is delicious. It is the perfect make-ahead dish. I made it and refrigerated it the day before, then popped it in the crockpot on low on Saturday morning and it was ready to eat by lunchtime. It lasts up to five days in the refrigerator and can be frozen up to four months. It would be great frozen in individual servings and removed and microwaved  for a quick and healthy meal (lots of veggies).

MINESTRONE SOUP

2 tbsp. extra-virgin olive oil

1 large onion, diced

4 cloves garlic, minced

2 stalks celery, diced

1 large carrot, diced

1/3 lb. green beans (about 1 1/2 c.) I I used frozen french cut green beans.

1 tsp. dried oregano

1 tsp. dried basil

Kosher salt and freshly ground pepper (I omitted the salt and just used the pepper I had on hand)

1 28 oz. can no-salt added diced tomatoes

1 14 oz. can crushed tomatoes

6 c. low-sodium chicken broth

1 15oz. can low-sodium kidney beans, drained and rinsed

1/2 elbow pasta (I used whole wheat)

1/3 c. finely grated Parmesan cheese

2 tbsp. chopped fresh basil ( did not use)

Heat the olive oil in a large pot over medium-high heat. Add the onion and cook until translucent, about 4 minutes. Add the garlic and cook 30 seconds. Add the celery and carrot and cook until they begin to soften, about 5 minutes. 

Stir in green beans, dried oregano and basil, 3/4 tsp. salt and pepper to taste; cook 3 more minutes.

Add the diced and crushed tomatoes and the chicken broth to the pot and bring to a boil. Reduce heat to medium low and simmer 10 minutes. Stir in the kidney beans and pasta and cook until the pasta and vegetables are tender, about 10 minutes. Season with salt. Ladle into bowls and top with Parmesan and chopped basil.

FRIDAY'S FAMILY FAVORITES

It's always nice to come home after a busy day and have dinner waiting for you in the freezer. This casserole would be an excellent dish to carry to a new mother or a friend who's feeling puny. It would also be great to take to a covered dish affair. I found the recipe in SIMPLE AND DELICIOUS.

CHICKEN AND CHEESE NOODLE BAKE

1 pkg. spaghetti, broken (I will use whole wheat)

2 medium onions, chopped

1 medium green pepper chopped

1 medium sweet red pepper, chopped

1/2 c. butter, cubed

6 tbsp. all-purpose flour

2 cups 2% milk (I will use skim)

4 cups cubed cooked chicken (I will probably used the canned chicken)

1 can (10 3/4 oz.) condensed cream of chicken and mushroom soup, undiluted

1 can (10 3/4 oz.) condensed cream of mushroom soup, undiluted (look for the heart healthy version)

1 c. (8oz.) sour cream (I will use fat free)

1/2 tsp. celery salt (I will use celery seed)

1/2 tsp. pepper

2 c.(8 oz.) shredded part-skim mozzarella cheese

1 c.(4oz.) shredded cheddar cheese

Cook spaghetti according to package directions. Meanwhile saute the onions and green and red peppers in butter in a Dutch oven until tender. Stir in flour until blended; gradually add milk. Bring to a boil; cook and stir for 2 mi. or until thickened. Stir in the chicken, soups, sour cream, celery salt, and pepper.

Drain spaghetti; add to sauce mixture and toss to coat. Transfer to 2 greased 11x7 inch baking dishes. Sprinkle with cheeses. Cover and freeze one casserole for up to 3 months. Cover and bake the remaining casserole at 350 for 20 minutes. Uncover and bake 5-10 min. longer until bubbly.

TO USE THE FROZEN CASSEROLE: Thaw in the refrigerator overnight. Remove from the refrigerator 30 minutes before baking. Cover and bake at 350 for 40 min. Uncover and bake 5-10 minutes longer until bubbly

MEATLESS MONDAY

Carrots and sweet potatoes-two of the healthiest things you can put in your mouth. Both are full of vitamins and beta carotene. Both are inexpensive, readily available, and versatile. Today's recipes from my COOKING LIGHT COOKBOOK  include a little different twist in preparing these very common vegetables.

CARROT COINS WITH MAPLE BALSAMIC BROWNED BUTTER

3 1/4 c. (1/4 inch thick) slices, peeled carrots (about 1 lb.)

1 tbsp. butter

1 tbsp. maple syrup

1 tsp. balsamic vinegar

1/8 tsp salt

1/8 tsp. freshly ground black pepper

1 tsp. chopped fresh parsley

Steam carrots, covered, 15 minutes or until tender.

Melt butter in a medium non-stick skillet over medium heat. Cook butter 3 minutes or until lightly browned, stirring occasionally. Stir in syrup, vinegar, salt, and pepper. Add carrots; cook 1 minute or until thoroughly heated, stirring to coat. Stir in parsley.

YIELD: 4 servings

*For best flavor start with whole carrots. I will probably omit the salt and the parsley(not my favorite)

OVEN ROASTED SWEET POTATOES AND ONIONS

4 medium sweet potatoes, cut into 2 inch pieces (about 2 1/4 lbs.)

2 sweet onions, cut into 1 inch pieces (about 1 lb.)

2 tbsp. extra virgin olive oil

1/4 tsp. garlic pepper blend (such as McCormick-Kroger also has a good version)

1/2 tsp. salt

Preheat oven to 425.

Combine all ingredients in a 13x9 baking dish, tossing to coat.

Bake at 425 for 35 minutes or until tender, stirring occasionally.

YIELD: 6 servings

SEAFOOD SUNDAY

I love shrimp but we don't eat it very often. I like it fried, grilled, in salads, as part of a shrimp cocktail or just about any way you can serve it up. I especially like fresh steamed shrimp at the beach. I could eat my weight in them! Today's recipe is for paella, which gets it's name from the dish in which it is traditionally prepared- a shallow two-handled pan that's about 13 inches in diameter. I found the recipe in TASTE OF HOME'S HEALTHY COOKING. I definitely plan to try it next time we have someone over for dinner. I'm afraid if I cook it just for us I'll "pig-out" and eat way more than I should. 

HEARTY PAELLA

1 1/4 lb. boneless, skinless chicken breasts, cut into 1 inch cubes

1 tbsp. olive oil

1 c. uncooked long grain rice (I will probably use brown rice)

1 medium onion, chopped

2 garlic cloves, minced

2 1/4 c. reduced-sodium chicken broth

1 can (14.5 oz.) diced tomatoes, undrained (I will use no-salt added)

1 tsp. dried oregano

1/2 tsp. paprika

1/4 tsp. salt (I omit)

1/4 tsp. pepper

1/8 tsp saffron threads

1/8 tsp. ground tumeric

1 lb. uncooked medium shrimp, peeled and deveined

3/4 c. frozen peas

12 pimento-stuffed olives

1 medium lemon, cut into 6 wedges

In a large skillet over medium heat, cook chicken in oil until no longer pink. Remove and keep warm. Add rice and onion to the pan; cook until rice is lightly browned and onion is tender, stirring frequently. Add garlic; cook 1 minute longer.

Stir in the broth, tomatoes, oregano, paprika, salt, pepper, saffron, and tumeric, Bring to a boil. Reduce the heat to low; cover and cook for 10 minutes.

Add the shrimp, peas, and olives. Cover and cook 10 minutes longer or until rice is tender, shrimp turns pink and liquid is absorbed. Serve with lemon wedges.

SOUPER SATURDAY

Since tomorrow is the "world-famous" Super Bowl I thought it would be a good day to make a crockpot of turkey chili. I have a number of turkey chili recipes but this one cooks slowly and can be working while we are at church or prepared after and cooked all afternoon. It feeds a lot of people or can be frozen in small batches to be reheated for another day if you are not serving a crowd and have leftovers.

SLOW COOKER TURKEY CHILI

1 1/2 lb. ground turkey

1 onion, finely chopped

1 tbsp. minced garlic

1 tbsp. ground cumin

2 tsp. dried oregano

1 tsp. salt (I omit)

1/2 tsp. pepper

1 (28 oz.) can tomatoes, undrained (I will use no-salt added)

1 (10 3/4 oz.) can chicken broth

2 1/2 c. cannellini beans, drained and rinsed

1 small can chopped green chiles, drained

1 green bell pepper, sliced thin

1 c. grated Mexican-style cheese

sour cream, salsa and chopped cilantro(optional)

In a large skillet, saute turkey in 2 tbsp. oil for about 5 minutes, breaking up turkey with a fork as it cooks. Drain liquid. Transfer turkey to a slow cooker.

In remaining oil saute onion for 4 minutes. Add garlic, cumin, oregano, salt, and pepper. Saute for 1 minute. Add tomatoes and broth; simmer for about 5 minutes. Stir in beans.

Pour over turkey in slow cooker. Stir well. Cook on LOW for 6 hours.

Stir in chiles, bell pepper, and cheese. Cook, uncovered for 10 minutes on high.

Spoon into bowls; serve with sour cream, salsa, and cilantro.

CROCKPOT WEDNESDAY

Crockpots have come a long way since I bought my first one many moons ago. At that time you could not remove the liner and they were very heavy and hard to clean. Today they come in all sizes and shapes and the insides can be removed for easy cleaning. There is also a new product in the aluminum foil section of most groceries that make it a real snap to clean up. It is a heavy-duty plastic liner made to fit 3-6 1/2 quart oval and round electric slow cookers.Fit the liner in before adding the ingredients; then discard the liner and the mess when your meal is done! I love fixing beans in my crockpot. They are inexpensive and convenient. The long, slow cooking time melds the separate ingredients into one delicious dish. Today's recipe can also be cooked on low for 8 hours. Prepare the rice the last 20 minutes of cooking time for the bean mixture.

SLOW COOKER RED BEANS AND RICE

3 c. water

1 c. dried red kidney beans

1 c. chopped onion

1 c. chopped green bell pepper

3/4 c. chopped celery

1 tsp. paprika

1 tsp. dried thyme

3/4 tsp. ground red pepper

1/2 tsp. black pepper

1/2 (14 oz.) pkg. turkey, pork, and beef smoked sausage, sliced (I will probably use all turkey)

1 bay leaf

5 garlic cloves, minced

1/2 tsp. salt (I omit)

3 c. hot cooked long-grain rice (I will try this with brown rice)

1/4 c. chopped green onions

Place first 12 ingredients in a 2 quart electric slow cooker. Cover and cook on HIGH for 5 hours.

Discard bay leaf, stir in salt. Serve over rice; sprinkle with green onions.

YIELD: 4 servings