MEATLESS MONDAY

Quiche is one of my favorite things to fix when I want breakfast or brunch for a crowd or a quick and easy supper that satisfies when you add a salad or fruit. Today's recipe came from a Kroger coupon flier. I receive them periodically and sometimes the recipes are very good.(not to mention the coupons) Kroger is my supermarket of choice and I must say they do a very good job of tracking what you buy and sending coupons that you may actually use. Since the Hubby is not a mushroom fan I will leave those out and maybe substitute red or green bell peppers. I may also try it using egg substitute when I fix it just for us.

MUSHROOM AND SPINACH QUICHE

1 c. leeks, chopped

1 1/4 c. mushrooms, sliced

1 c. evaporated fat-free milk

1/2 tsp. salt (I omit)

1/4 tsp. each dried dill, thyme, and black pepper

2 large eggs+3 large egg whites

1(10 oz.) pkg. frozen spinach, thawed and squeezed dry

1/4 c. crumbled goat cheese

1 frozen pie shell

Preheat oven to 375. Place a medium non-stick skillet over medium-high heat until hot. Add leeks, saute for 2 minutes. Add mushrooms, saute for 5 minutes. Remove from heat; spoon into bowl. 

Combine next 8 ingredients (milk through spinach) in a blender and process until smooth. Add to mushroom mixture and stir well. Pour into prepared crust and sprinkle with goat cheese.

 Bake for 35 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving. Refrigerate any leftovers.

SUPER SALAD SATURDAY

Today's recipe was in a supplement to the newspaper a while back. I always tear out the "possibilities" and file them for later reference. This week I went to the "salad file" searching for an accompaniment to burgers on the grill and I decided this would be much  healthier than traditional pasta salad, potato salad, or fries. It is a definite "keeper". The only drawback is that the spinach gets limp after an overnight stay in the refrigerator; so plan to eat the leftovers the next day.

Whole grain pasta, walnuts, and spinach make this a high-fiber, vitamin and mineral treasure.

WHOLE-WHEAT PASTA SALAD WITH FETA CHEESE

1/2 lb. whole-wheat fusilli or other spiral-shaped pasta

1/2 c. walnut pieces

1/2 c. crumbled feta cheese

1/2 c. diced red onion

1 1/2 c. chopped baby spinach leaves

2 tbsp. walnut or olive oil (I used olive)

2 tbsp. red wine vinegar

1 clove garlic, minced (about 1 tsp.)

1/2 tsp. Dijon mustard

salt and freshly ground pepper (I omitted salt and used regular black pepper) to taste

Cook the pasta according to the package directions. Drain the pasta, rinse under cold water and put in the refrigerator to chill.

In a small dry skillet, toast the walnuts over medium-high heat, stirring frequently, until fragrant, 3-5 minutes. Set aside to cool, then chop coarsely.

In a large bowl, toss together the pasta, walnuts, feta, onion, and spinach leaves. 

In a small bowl, whisk together the oil, vinegar, garlic, and mustard. Pour the dressing over the pasta salad and toss to combine. Season with salt and pepper. 

This salad will keep in the refrigerator in an airtight container for about a day.

CROCKPOT WEDNESDAY

Here's a quick and easy recipe that the family is sure to love. I would like to be able to substitute low-salt soup since soups tend to be high in sodium but I haven't been able to find very many flavor choices in the low-salt variety. Maybe one of these days the soup makers will get a clue and realize that there is a growing market for healthier versions of soup.

 NO FUSS SWISS STEAK

Ingredients

• 3 pounds beef top round steak, cut into serving-size pieces
• 2 tablespoons canola oil
• 2 medium carrots, sliced
• 2 celery ribs, sliced
• 1-3/4 cups water
• 1 can (11 ounces) condensed tomato rice soup, undiluted
• 1 can (10-1/2 ounces) condensed French onion soup, undiluted
• 1/2 teaspoon pepper
• 1 bay leaf

Directions

• In a large skillet, brown beef in oil over medium-high heat; drain. Transfer to a 5-qt. slow cooker. Add carrots and celery. Combine the remaining ingredients; pour over meat and vegetables.
• Cover and cook on low for 6-8 hours or until meat is tender. Discard bay leaf. Thicken cooking juices if desired. Yield: 8-10 servings.

Nutritional Facts 1 serving (6 ounces) equals 246 calories, 8 g fat (2 g saturated fat), 79 mg cholesterol, 477 mg sodium, 10 g carbohydrate, 1 g fiber, 32 g protein.

TUESDAY'S TREAT

Here's a special cake that is delicious but not so sinful! It comes from the daughter of my best friend since 7th grade who, by all indications, is a terrific cook! Thanks Allyson for sharing!

 NO GUILT CAKE

 Cake - one box yellow cake mix, one can diet Sunkist (orange). Beat until smooth. (no oil, no eggs, nothing) bake temp as directed but maybe 3-4 mins less than the box directs.
Frosting - 1 20oz can crushed pineapple (undrained), 1 med sized tub cool whip lite, 1 lg box sugar free jello pudding - vanilla. Mix pudding powder and undrained pineapple. Add in cool whip. Spread on top and in between cooled cake layers. Refrigerate 1 hr before serving. Yum!! And low-cal.

MEATLESS MONDAY

Tis' the season for fresh strawberries! When I saw today's recipe it intrigued me. It is low in carbs, fat, and sodium and can be used as a salsa or served alongside salmon or other fish. Prep time is minimal and it looks pretty on the plate (always a plus).

STRAWBERRY CORN SALSA

2 c. fresh strawberries, chopped

2 c. grape tomatoes, chopped

1 pkg.(10 oz.) frozen corn, thawed

2 green onions, chopped

3 tbsp. minced, fresh cilantro

1/3 c. olive oil

2 tbsp. raspberry vinegar

2 tbsp. lime juice

1/2 tsp. salt(I omit)

baked tortilla chips

In a large bowl, combine the first 5 ingredients. In a small bowl whisk the oil, vinegar, lime juice, and salt. Drizzle over strawberry mixture; toss to coat. Refrigerate for 1 hour. Serve with chips.

FRIDAY'S FAMILY FAVORITE

I found this recipe a couple of weeks ago on Weight Watchers. It is easy and delicious! It received a "thumbs up" from the Hubby so I'll definitely be serving it again.

CHICKEN JAMBALAYA

cooking spray

2 1/2 oz. uncooked turkey sausage, chopped (I love this stuff! It really adds flavor with very little impact on fat and calories)

1 large uncooked onion, chopped

1 rib uncooked celery, chopped

1 small green pepper, chopped

1/4 tsp. cayenne pepper, or to taste

1/2 tsp. dried thyme

1/2 tsp. salt (I omit)

1/2 tsp. black pepper

2 cloves garlic. minced

2 roasted, skinless chicken breast, cubed, about 2 cups (I used 2 cans of chicken breast from the grocery shelf-about 2 cups)

28 oz. canned tomatoes,whole, plum, peeled with juice

2 c. fat-free chicken broth

1 c. uncooked white rice, long-grain (I used brown rice)

Coat a large non-stick saucepan with cooking spray. Over high heat, saute sausage until crispy on edges. Add onion, celery, and green pepper; saute until tender.

Reduce heat and stir in cayenne, thyme, salt, pepper, and garlic; saute until garlic is fragrant.

Stir in chicken, tomatoes, broth and rice. Bring to a simmer, cover and let cook until rice is tender, about 20 minutes.

Yields about 1 1/4 cup per serving

THIRSTY THURSDAY

It's that time of year when we start thinking about refreshing, cooling, healthy drinks. Fresh fruit is plentiful and days are warmer. Does the word "smoothie" come to mind? These recipes came from TASTE OF HOME and I plan to try them as soon as I thaw out from the freezing temperatures this morning!

BANANA COCOA SMOOTHIES

1 c. fat-free vanilla yogurt

3/4 c. fat-free milk

1 medium ripe banana

3 tbsp. sugar-free chocolate drink mix

1/4 tsp. vanilla extract

In a blender, combine all ingredients. Cover and process until smooth. Pour into chilled glasses; serve immediately.

Yield 3 servings; 1 cup= 155 calories

BANANA BLUEBERRY SMOOTHIES

1 c. fat-free milk

1 c. orange juice

1/2 tsp. vanilla extract

2 medium bananas, halved

1 c. unsweetened applesauce

1 c. frozen unsweetened blueberries

In a blender combine all ingredients; cover and process for 30 seconds or until blended. Pour into chilled glasses; serve immediately.

Yield 6 servings: 3/4 c.=99 calories

FRUIT SMOOTHIES

2 c. 2% milk

1c. frozen unsweetened sliced peaches

1 c. frozen unsweetened strawberries

1/4 c. orange juice

2 tbsp. honey

Ina blender combine all ingredients. Cover and process until smooth. Pour into chilled glasses; serve immediately.

Yield 4 servings: 1c.=128 calories

FRUIT SMOOTHIES

3/4 c. fat-free milk

1/2 c. orange juice

1/2 c. unsweetened applesauce

1 small ripe banana, halved

1/2 c. frozen unsweetened raspberries

7-10 ice cubes

In a blender combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Yield 3 servings: 1 c.=97 calories

CROCKPOT WEDNESDAY

Today's recipe uses a lean and affordable cut of meat making it an excellent choice for a weeknight meal. It could be served alone or over whole wheat pasta instead of egg noodles for a healthier alternative. Just add a salad or a green veggie and you have a great meal!

SMOTHERED ROUND STEAK

1/3 c. all-purpose flour

1 tsp. salt(I omit)

1/4 tsp. pepper

1 1/2 lbs. boneless beef top round steak, cut into 1 1/2 inch strips

1 large onion, sliced

1 large green pepper, sliced

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

1 jar (4 oz.) sliced mushrooms, drained (I omit since the hubby objects to mushrooms)

3 tbsp. soy sauce

2 tbsp. molasses

Hot, cooked noodles, optional

• In a large resealable plastic bag, combine flour, salt, and pepper. Add beef and shake to coat. Transfer to a 3 qt. slow cooker. Add the remaining ingredients.

• Cover and cook on low for 7-8 hours or until meat is tender. Serve with noodles, if desired.

TUESDAY'S TREAT

Since the hubby and I have been working on our weight, desserts have been few and far between,usually only on special occasions, when company's coming, or holidays. We certainly don't have them on a regular basis. Today's recipe comes from DIABETIC COOKING. It is a treat that could be served for special occasions and on a regular weekday without guilt. We already keep sugar-free pudding on hand for a snack to satisfy that "sweet craving" and now that berries are plentiful it's very convenient.

EASY BERRY PIE

1 (6oz.) prepared graham cracker crust

1 1/2 c. skim milk

1 pkg.(4serving size) sugar-free cheesecake or vanilla instant pudding and pie filling mix

2 tsp. grated lemon peel

3 c. strawberries

1/2 c. blueberries

1 tbsp. sugar

fat-free whipped topping(optional)

Preheat oven to 375. Bake crust 5 minutes; cool completely on wire rack.

Pour milk into medium bowl. Whisk in pudding mix 1 minute or until mixture is thick. Stir in lemon peel. Pour filling into prepared crust. Cover and refrigerate at least 3 hours.

Cut strawberries into halves(or into quarters if berries are large). Place strawberries and blueberries in medium bowl. Add sugar; toss to coat. Arrange berries over pie filling; refrigerate until ready to serve. Garnish with whipped topping, if desired.

MEATLESS MONDAY

 When the weather gets warm I love to make pasta salads. Sometimes it's hard to find tasty ones and still avoid mayonnaise. Today's recipe was in a supplement to the newspaper last week and I definitely want to try it. The whole wheat pasta, walnuts and baby spinach make it extra healthy. The dressing is definitely better for you than mayonnaise.

WHOLE-WHEAT PASTA WITH WALNUTS AND FETA CHEESE

1/2 lb. whole-wheat fusilli or other spiral-shaped pasta

1/2 c. walnut pieces

1/2 c. crumbled feta cheese

1/2 c. diced red onion

1 1/2 c. chopped baby spinach

2 tbsp. walnut or olive oil

2 tbsp. red wine vinegar

1 clove garlic, minced (about 1 tsp.)

1/2 tsp. Dijon mustard

salt and freshly ground pepper to taste

Cook the pasta according to package directions. Drain the pasta, rinse under cold running water and put it in the refrigerator to chill.

In a small dry skillet, toast the walnuts over medium heat, stirring frequently, until fragrant, 3-5 minutes. Set aside to cool, then chop coarsely.

In a large bowl, toss together the pasta, walnuts, feta, onion, and spinach leaves. In a small bowl whisk together the oil, vinegar, garlic and mustard. Pour over the pasta salad and toss to combine. Season with salt and pepper. This salad will keep in the refrigerator in an airtight container for about a day.

Yield 4 servings