MEATLESS MONDAY!
Cutting down on meat in our daily diet has been a challenge. Carnivores rule at our house but you can learn some new tricks to satisfy the savage beast inside. One of these is to have one day when meat is totally absent from the menu and include a satisfying tasty substitute. This veggie and bean simmer provides lots of healthy ingredients and has all the trappings of a comfort food!
COLORFUL VEGGIE AND BEAN SIMMER
1/2 medium onion-chopped
1 1/2 tbsp. garlic-chopped
1 tbsp olive oil
1/2 c. zucchini-chopped
1 c. frozen bell pepper strips
1/2 c. frozen broccoli
1 can (14.5 oz.) diced tomatoes (use no salt added for good health)
1 can garbanzo beans-rinsed and drained
1/8 tsp. ground cumin
pepper to taste
Saute onions and garlic in olive oil over medium heat until lightly browned and tender. Add zucchini, bell pepper and broccoli; cook until veggies begin to soften. Add tomatoes and beans. Add cumin and black pepper to taste. Cover and simmer for 15 minutes, or until all veggies are cooked and some liquid has been reduced. Refrigerate any leftovers. Serves 4

BROCCOLI IN DISGUISE

Broccoli is another one of those 'SUPER FOODS"! However the "SUPER HUBBY" only tolerates it. Since he is my biggest "food critic" and the one who has to eat everything I put in front of him I must find ways to make broccoli more appetizing, Today's recipes received rave reviews from my favorite critic and may strike a chord with your " broccoli hater" as well!

BROCCOLI AND RED PEPPERS

Cook 1 lb. broccoli florets and 1 sliced red pepper in salted boiling water (I omit the salt) just until tender, about 3 minutes; drain and transfer to a bowl of ice water to cool, then drain again. Heat 2 tbsp. olive oil in a skillet over medium heat. Add 1/2 c. chopped walnuts, 2 sliced garlic cloves and 2-4 crushed dried red chiles and cook 30 seconds. Add the broccoli and bell pepper and cook 2 minutes. Season with salt (NOT)

BROCCOLI CHICKEN CASSEROLE

1 1/2 c. water

1 pkg. (6ounces) chicken stuffing mix (low sodium)

2 c. cubed cooked chicken I use 2 cans chicken drained (Kroger brand is good)

1 c. frozen broccoli florets

1 can condensed broccoli cheese soup, undiluted (also low sodium)

1 c. (4 ounces) shredded cheddar cheese

In a small saucepan, bring water to a boil. Stir in stuffing mix. Remove from heat; cover and let stand 5 min. 

Meanwhile, layer chicken and broccoli in a greased 11x7x2in. baking dish. Top with soup. Fluff stuffing with a fork; spoon over soup. Sprinkle with cheese.

Bake, uncovered, at 350 for 30-35 minutes or until heated through. YIELD:6 servings  (great frozen and reheated)

SUMMERTIME SQUASH

Yellow squash is running out the ears of the backyard gardener and overflowing into the local markets. I find it to be sort of bland when cooked alone so I searched high and low for some ways to make it more interesting. I found two recipes that are delicious. The first, SQUASH AND CARROT SAUTE, is quick and easy. The second, SUMMER SQUASH CASSEROLE, takes more time but is also good. Try them and you may find good use for all those squash!


SQUASH AND CARROT SAUTE
2 medium carrots, sliced     4 1/2 tsp olive oil     2 yellow summer squash, sliced
1 medium onion, sliced        1 tsp. garlic powder     1/4 tsp. salt     1/4 tsp. pepper
In a large skillet  , saute carrots in oil until crisp tender. Add the remaining ingredients and saute 3-4 min. longer or until vegetables are tender.
  

 SUMMER SQUASH CASSEROLE
 2 1/2 lb. yellow squash, sliced     3/4 c. chopped green onions     1 c. reduced fat mayonnaise
 2 large eggs, lightly beaten (can use egg substitute)     1 tbsp. all-purpose flour,   1/2 tsp. salt
1 (10 oz.) block cheddar cheese, shredded,    1 c. soft, fresh breadcrumbs   2 tbsp. butter, melted

1. Combine squash and onions in a large microwave safe bowl. Cover tightly with plastic wrap. folding back a small edge to allow steam to escape. Microwave on HIGH 8 min. or until squash is tender. (Do not drain)
2. Whisk together mayonnaise and next 3 ingredients in a large bowl; stir in squash mixture and cheese. Spoon mixture into a lightly greased 11x7 baking dish; cover tightly with plastic wrap folding back a small edge to allow steam to escape. Microwave on HIGH 10 min. or until casserole is set; remove from microwave and let stand 10 min.
3. Stir together breadcrumbs and melted butter; microwave 2 minutes. Sprinkle over casserole.

MORE GRILLIN' AND CHILLIN'

In keeping with our vow to make red meat an accompaniment rather than the main course I found this recipe for GRILLED STEAK AND VEGETABLE KABOBS. The flat-iron steak is lean and the marinade tenderizes and adds flavor to the meat. Just add another side (corn on the cob?) and you have a great meal. I am including the recipe for BAKED ZUCCHINI that might work as well. 
GRILLED STEAK AND VEGETABLE KABOBS
1 1/2 tbsp. honey
1 1/2 tbsp. soy sauce
1 tbsp. olive oil
 1/4 tsp. salt
 Whisk these together in a large shallow dish or gallon size zip bag and add 1 lb. flat-iron steaks (cut into 1 inch cubes), turn to coat and chill for 20 min.
Preheat grill to 350-400(medium-high) Soak wooden skewers for 10 min.
Cut 1 large sweet onion into 1/2 inch wedges and 1 medium green pepper into 1 inch cubes, clean 1(8ou.) pkg. mushrooms.
 Remove meat from marinade and discard marinade. Thread beef onto 4 skewers, onion onto 2 skewers, and mushroom and peppers onto the remaining 2 skewers. Sprinkle kabobs with desired amount of salt and pepper. Grill beef and vegetables at the same time, covered with grill lid. Grill beef 6 min. on each side or until desired degree of doneness. Grill vegetables 10 min. or until tender, turning occasionally.
 BAKED ZUCCHINI 
 Cut 2 large zucchini into 2 inch long sticks. Place on an aluminum foil lined baking sheet, and toss with 1 tbsp. olive oil and 1 tsp. salt. Bake at 425 for 25 min. or until browned, turning once.

If you love chicken as we do you will really like this BBQ CHICKEN! I like to use thighs and legs because the meat is more juicy and the portions are smaller. The brown sugar in the sauce is the secret of this tasty chicken. It caramelizes as the meat grills, creating a flavorful glaze.

BEST-EVER BBQ CHICKEN

Preheat grill to medium heat.
Combine 1/4 c. ketchup, 3 tbsp. cider vinegar, 1 tbsp. Worcestershire sauce, 2 tsp. firmly packed light brown sugar. 1 clove of garlic minced and 1/4 tsp. black pepper. Mix well and bring to a boil in a small saucepan stirring constantly until thickened (about 3 min.) Remove from heat. Brush some of the mixture onto 1 side of chicken pieces- (3 skinless thighs, 3 skinless legs)- and place sauce side down on the grill. Grill-turning and basting with the remaining sauce until the chicken is cooked through and the juices run clear when pierced with a knife, 6-8 min. per side. Use balsamic vinegar instead of cider vinegar for a tasty balsamic barbecue chicken!

SPECIAL SPINACH SALAD/SPECIAL FRIENDS!

One of my favorite things to do is cook for good friends! Last night I got the chance to do just that when we hosted my "best friend from junior high school" and her hubby. When we were planning the menu she asked if I could fix "that salad with the nuts and craisins". I had to ponder awhile because I have two or three recipes that have nuts or craisins or both but I finally settled on this special spinach salad. It is a nutritious and easy salad that goes well with many entrees and makes good friends happy!

SPECIAL SPINACH SALAD
1/3 cup olive oil
3 tbsp. sugar (I substitute Splenda)
2 tbsp.white wine vinegar
2 tbsp. sour cream (I use fat free sour cream)
1/2 tsp. ground mustard
1 pkg. (6 ou.) fresh baby spinach
1/2 c. chopped walnuts (toasted)
1/2 c. dried cranberries  (Craisins)
In ajar with a tight-fitting lid, combine the first 5 ingredients. Shake well. Divide spinach among 4 salad plates; drizzle with dressing. Sprinkle with nuts and cranberries. YIELD 4 SERVINGS
 ***The dressing usually makes more than needed and it keeps well in the refrigerator.

SUMMERTIME IS GRILLIN' TIME!

After purchasing a new gas grill last season I began to search for tips and tricks to make grilling more enjoyable, healthier, and delicious. I had little or no experience with the grill, gas or charcoal, so I've really been experimenting and learning as I go. Burgers are always a summertime favorite and I found a couple of yummy recipes that are relatively healthy and easy to make.
TANGY TURKEY BURGERS
1 1/2   lb. ground turkey
2 green onions, chopped
2 tbsp. white wine and herb chicken marinade( Lea and Perrins is excellent)
1 tsp. garlic salt with parsley (I used garlic powder and parsley flakes)
1 tsp. pepper
6 hamburger buns-toasted (I like Merita lite wheat)
assorted toppings- cheese, lettuce, tomato etc.
 Gently combine 1st 5 ingredients. Shape into 6 (4 inch) patties-Be sure to put a deep thumbprint in the center of each patty to keep the shape of the burger
Grill on medium-high heat for 6-8 min. on each side or until done.


 PAUL BUNYAN BURGERS

1 egg, lightly beaten (egg substitute will work)
1 tbsp. Worcestershire sauce
1/2 tsp. seasoned salt
1/2 tsp pepper
1/2 tsp. prepared horseradish
1 lb. ground beef (I usually combine ground round with ground sirloin)
Combine 1st 5 ingredients in a large bowl and sprinkle beef over mixture mixing well but carefully until just combined. Shape into 6- 1/4 in. thick patties (don't forget to put your thumbprint in each patty)
Grill uncovered over medium-hot heat for 5-6 min. a side or until meat thermometer reads 160 degrees and meat juices run clear.
The burgers are good as is but the recipes suggests cooking 6 bacon strips until crisp. Remove with a slotted spoon to paper towels. In the drippings saute 1 c. mushrooms and 3 thin onion slices until tender. Combine with bacon. Use this mixture as a topping for the burgers and add a piece of cheese to each.
These burgers are a definite splurge at our house as we are trying to cut way back on red meat and bacon is also a no-no. But once in a while we treat ourselves!

SUMMER SMOOTHIES

Summer is here and the weather is SIZZLIN'! Smoothies are a great way to stay cool and get your fruit servings! The smoothies on this post are delicious and nutritious. They can be made and stored in the refrigerator to be enjoyed later or most of the recipes make enough for two servings. They make a wonderful breakfast or afternoon snack. ENJOY!
BANANA: Blend 2 bananas, 1/2 c. each vanilla yogurt and milk, 2 tsp. honey, a pinch of cinnamon, and a cup of ice.
STRAWBERRY-BANANA: 1 banana, 1 c. strawberries, 1/2 c. each vanilla yogurt and milk, 2 tsp. honey, a pinch of cinnamon and a cup of ice.
KIWI-STRAWBERRY: Blend 1 c. strawberries, 2 peeled kiwis, 2 tbsp. sugar and 2 c. ice
BLUEBERRY-BANANA: Blend 1 banana, 1 c. blueberries, 1/2 c. unsweetened coconut milk, 1 tbsp. each honey and lime juice, 1/4 tsp. almond extract and 1 c. ice.
CREAMY PINEAPPLE: Blend  2 c. chopped pineapple, 1/2 c. cottage cheese, 1/4 c. milk, 2 tsp. honey, 1/4 tsp. vanilla, a pinch each of nutmeg and salt, and 2 c. ice. (I substitute 1 banana and 1/4 c. vanilla yogurt for the cottage cheese sometimes)