SOUPER SATURDAY

Since I missed posting on CROCKPOT WEDNESDAY I'll share a yummy soup that I fixed in the slow cooker this week. The recipe comes from THE CROCKIN' GIRLS SLOW COOKIN' COMPANION and is super easy.

MEXICAN BEAN SOUP
1 1/2 lb. lean ground chuck (I used ground turkey), browned and drained
1 can black beans, drained
1 can dark red kidney beans, drained
2 cans Mexicorn, drained
1 can diced tomatoes with onions and green peppers, undrained
1(12oz.) jar chunky salsa
Chicken broth(add until you achieve the desired soupiness)
1 tsp. onion salt (I used onion POWDER)
1 tsp. garlic powder
salt and pepper to taste
Garnish with Mexican blend shredded cheese and fat free sour cream.
DIRECTIONS:
Mix together all ingredients in the slow-cooker and let simmer on LOW for 3-4 hours. Serve with a little Mexican blend shredded cheese and a dollop of sour cream.

MEATLESS MONDAY

Today's recipe is from the February issue of SOUTHERN LIVING. The article shared some recipes for side dishes.  Ever heard of haricots verts? The first time I saw it written I wondered what in the world it was. Come to find out it's just a fancy way to say skinny green beans. I think these caramelized spicy green beans sound yummy.

CARAMELIZED SPICY GREEN BEANS
Cook 1 lb. fresh haricots verts (tiny green beans) in boiling salted water to cover 1 minute; drain. Plunge green beans into ice water to stop the cooking process; drain well, pressing between paper towels. Stir together 2 tbsp. light brown sugar, 1 tbsp. soy sauce, and 1/2 tsp. dried crushed red pepper. Saute 1 medium -size red bell pepper, sliced; 1/2 medium-size sweet onion, sliced; and green beans in 1 tsp. hot peanut oil in a large skillet over high heat 3-5 minutes or until beans look blistered. Sprinkle with 3/4 tsp. seasoned salt. Remove from heat; add soy sauce mixture to green bean mixture, and stir to coat.

SEAFOOD SUNDAY

I have tried lots of ways to prepare salmon and I keep going back to this one. I think it is because it's quick, easy, and uses ingredients that are readily available. The rub gives a sweet and spicy taste that really compliments the salmon.

SENSATIONAL SPICED SALMON
2 tbsp. brown sugar
4 tsp. chili powder
2 tsp. grated lemon peel
3/4 tsp. ground cumin
1/2 tsp. salt(I omit)
1/4 tsp. ground cinnamon
4 salmon fillets(4oz. each)

Combine the first six ingredients; rub over salmon. Place in an 11x7 inch baking dish coated with cooking spray. Bake uncovered at 350 for 15-20 minutes or until fish flakes easily with a fork.

SOUPER SATURDAY

A meal in itself, here's a hearty soup that's chock-full of vegetables and vitamins. It comes from LIGHT AND TASTY MAGAZINE.

SPILL-THE-BEANS MINESTRONE
1 medium onion, chopped
2 garlic cloves, minced
2 cans(14 1/2 oz. each) reduced-sodium chicken broth or vegetable broth
1 can(16 oz.) kidney beans,rinsed and drained
1 can (15 oz.) garbanzo beans or chickpeas, rinsed and drained
1 can(14.5 oz.) stewed tomatoes, cut up
2 c. chopped fresh kale
1/2 c. water
1/2 c. uncooked small pasta shells
1 tsp. Italian seasoning
1/4 tsp. crushed red pepper flakes
6 tsp. shredded Parmesan cheese

In a large saucepan, saute onion and garlic in oil until onion is tender. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with Parmesan cheese.

FRIDAY'S FAMILY FAVORITE

Meatballs are always a hit with the family and today's recipe is no exception. These turkey meatballs provide 20% of your daily iron and a punch of protein to keep you full and satisfied.

SOUTHWEST MEATBALLS
1 lb. lean ground turkey breast
2 large egg whites
1/4 c. whole wheat bread crumbs
1/4 tsp. each each salt and freshly ground black pepper
2 tsp. olive oil
1 c. frozen yellow or white corn
1 (15oz.) low-sodium black beans, drained and rinsed
2 c. diced vine tomatoes
1/2 c. low-sodium chicken broth
1 tbsp. fresh lime juice
1 tsp. ground cumin
1/4 c. chopped fresh cilantro

In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
In a large skillet, heat oil on MEDIUM-HIGH. Add meatballs and cook, turning frequently, until browned on all sides, 3-5 minutes. Add corn, beans, tomatoes, broth, lime juice, and cumin and mix. Reduce heat to medium, partially cover and cook for 3-5 more minutes, until meatballs are cooked through. To serve stir in cilantro.

TASTY TUESDAY

Rice Krispie Bars have long been a favorite of mine. Today's recipe pumps up the protein in the popular bars by adding peanut butter and drizzling with melted peanut butter chips. It comes from THE COOKING LIGHT COOKBOOK.

PEANUT BUTTER-CRISPY RICE BARS
1/3 c. creamy peanut butter
1 tbsp. butter
1(10 1/2 oz.) bag miniature marshmallows
6 c. oven-toasted rice cereal (such as Rice Krispies)
cooking spray
3/4 c. peanut butter chips
Combine peanut butter and butter in a large microwave-safe bowl. Microwave at HIGH 30-45 seconds or until mixture melts. Add marshmallows, microwave at HIGH 1 minute or until smooth, stirring every 30 seconds. Add cereal to peanut butter mixture, toss until well combined. Press cereal mixture into a baking pan coated with cooking spray.
Place peanut butter chips in a small microwave-safe bowl. Microwave at HIGH 20-30 seconds or until chips melt. Spoon melted chips into a small heavy-duty zip-top plastic bag; seal. Snip a tiny hole in one corner of  bag; drizzle melted chips over cereal mixture. Cool slightly; cut into 24 bars.

MEATLESS MONDAY

I have tried more than one of those "Veggie Burgers" that the grocery carries and was not impressed. So imagine my delight when I read this article in an insert in last week's newspaper. It seems Paul McCartney and his daughters have written a cookbook featuring meatless recipes as a culmination of his campaign for meatless Mondays in the UK. The cookbook is called THE MEAT FREE MONDAY COOKBOOK and I'm definitely going to try this version of  the veggie burger.

CHICKPEA, CHEESE, AND ONION BURGERS
3 tbsp. olive oil, divided
1 large onion, chopped
2 garlic cloves, minced
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1(14oz.) can lentils, drained and rinsed
1(14oz.) can chickpeas, drained and rinsed
1 tbsp. tahini
2 tbsp. fresh chopped parsley
1 egg, beaten
2 c. fresh breadcrumbs
1 c. shredded Gruyere
1 c. crumbled feta
1/2 tsp. salt
freshly ground black pepper
All-purpose flour for dusting
Heat 1 tbsp. olive oil in a large skillet. Add onion and cook over medium heat until tender but not colored. Add garlic, cumin, and cayenne, cook 30 seconds. Remove from heat.
Put lentils and chickpeas into the bowl of the food processor and pulse until coarsley chopped. Add onion mixture, tahini and parsley, and pulse again until combined and nearly smooth. Spoon into a large bowl and add egg, breadcrumbs and cheeses. Mix with your hands and add salt and pepper. Shape into patties and lightly dust with flour.
Heat remaining oil in a large skillet. Place burgers in pan and cook until golden on both sides. Serves 4

SEAFOOD SUNDAY

Today's recipe comes from the current issue of FOOD NETWORK MAGAZINE. It has only 367 calories per serving and since it has veggies included, it is a meal in itself. I might add some spinach, steamed broccoli, or green salad just to have a little "green" on the plate.

BAKED TILAPIA WITH TOMATOES AND POTATOES
1 1/4 lb. new potatoes, cut into 1/2 inch pieces
2 tbsp. extra virgin olive oil
3 tsp. chopped fresh thyme
kosher salt and freshly ground pepper
cooking spray
2 c. cherry tomatoes
1/4 c. pitted kalamata olives
2 tbsp. capers, drained
3 cloves garlic, smashed
1/4 c. white balsamic vinegar or white wine vinegar
4 (6oz.) tilapia fillets

Preheat oven to 400. Toss the potatoes with 1 tbsp. olive oil, 1 tsp. thyme, 1/4 tsp. salt and pepper to taste in a bowl. Coat a rimmed baking sheet with cooking spray; add the potatoes and spread in an even layer. Roast until browned and crisp, tossing halfway through, about 35 minutes. 
Meanwhile, toss the tomatoes, olives. capers, and garlic with 1 tsp. olive oil, 2 tbsp. vinegar and 1 tsp. thyme in a bowl. Coat another baking sheet with cooking spray; add the tomato mixture and spread in an even layer. Roast until softened, 15 minutes.
Mix the remaining 2 tsp. olive oil and 1 tsp. thyme, 2tbsp. vinegar, 1/4 tsp. salt, and pepper to taste in a bowl; brush on the fish. Place the fish on top of the roasted tomato mixture and return to the oven until just cooked through, about 10 minutes. Divide among the plates and serve with potatoes.

SOUPER SATURDAY

January is a great month to try out a new chili recipe. This BLACK-EYED PEA CHILI is a new twist on an old favorite.
1 tbsp. canola oil
1 large onion, diced
2 cloves garlic, minced
1 lb. lean ground turkey
1 large green bell pepper, diced
1 jalapeno pepper, finely diced
1 tbsp. chili powder
1(15oz) can black-eyed peas, drained and rinsed
1(28oz) can crushed fire-roasted tomatoes, with juice
½ c. low-sodium chicken broth or water
¼ c. reduced-fat sour cream
¼ c. fresh cilantro leaves
Heat the oil in a large pot over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 3 minutes. Add the garlic and cook 30 seconds more. Add the turkey and cook, breaking it up with a spoon, until it is no longer pink, about 4 minutes. Stir in the bell pepper, jalapeno pepper and chili powder, and cook for 1 minute more.
Add the black-eyed peas, tomatoes and chicken broth or water. Bring to a boil, then reduce the heat to medium-low, cover and simmer, stirring a few times, until the ingredients soften and meld, 20 minutes. Serve topped with a dollop of sour cream and a sprinkle of cilantro leaves.

CROCKPOT WEDNESDAY

Comfort food is always on the menu when the weather gets cold and today's recipe would be delicious with some mashed potatoes and green beans on a cold January day.

SALISBURY STEAK
2 lbs. lean ground beef
1 packet onion mushroom soup mix
1/2 c. crushed saltine crackers
1 egg
1/4 c. milk
2 tbsp. vegetable oil
1/4 c. flour
2 cans cream of mushroom soup
1 packet brown gravy mix

DIRECTIONS:
In a large bowl, mix together the beef, onion mushroom soup mix, crushed saltine crackers, egg, and milk. Using your hands, shape beef mixture into 8 patties. Heat the oil in a large skillet over medium-high heat.Dredge the patties in flour just to coat and brown on both sides. Place the browned patties into the slow cooker(overlapping is ok). In a medium bowl, prepare the brown gravy according to package instructions. Mix in both cans of mushroom soup; pour gravy mixture over the patties. Cook on LOW for 4-6 hours, or until beef is done.
*I will use the low-fat mushroom soup, skim milk and low-sodium gravy mix to make the dish a little healthier.

TUESDAY'S TREAT

On this first day of 2013 I'm sharing another recipe from THE COOKING LIGHT COOKBOOK. This one is a slightly healthier version of fried apple pies and sounds like a winner.
UNFRIED APPLE PIES
CRUST:
1 c. all-purpose flour
1/2 tsp. salt
1/4 tsp. baking powder
1/3 c. hot fat-free milk
1/4 c. vegetable shortening

FILLING:
1 c. dried apples, chopped
1/2 c. dried cranberries
1/2 c. water
1/2 c. apple cider
1/4 c. packed brown sugar

REMAINING INGREDIENTS: 
cooking spray
1 large egg white
1 tbsp. water
1 1/2 tsp. turbinado sugar or granulated sugar

1. To prepare crust, lightly spoon flour into a dry measuring cup, level with a knife. Combine flour, salt, and baking powder, stirring with a whisk. Combine milk and shortening in a large bowl, stirring until shortening dissolves. Gradually add flour mixture to milk mixture; tossing with a fork just until blended. Turn dough onto a piece of plastic wrap. Knead into a ball (dough will be sticky). Cover and chill at least 2 hours.
2. To prepare filling, combine dried apples, dried cranberries, 1/2 c. water, and apple cider in a small saucepan. Bring to a boil over medium-high heat. Cover; reduce heat, and simmer 10 minutes or until fruit is tender, stirring occasionally. Stir in brown sugar, and cool to room temperature.
3. Preheat oven to 450.
4. Divide dough into 8 equal portions. Working with one dough portion at a time(cover remaining portions to prevent drying), roll into a 6 inch circle on a lightly floured surface. Spoon about 2 tbsp. filling onto half of a circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Place pies on a baking sheet coated with cooking spray. Combine egg white and 1 tbsp. water, stirring with a whisk, brush over pies. Sprinkle with turbinado sugar. Bake at 450 for 12 minutes or until golden. Place on a wire rack. Serve warm or at room temperature. Yield : 8 servings (serving size-1 pie)