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

SATURDAY'S SUPER SALADS

Kroger always sends me recipes and coupons for being a faithful customer. (meaning I spend lots of money with them) Most of the time I use the coupons and toss the recipes because they are not healthy. However, last week they hit a home run! I made the "lightened-up" potato salad and found it to be crunchy and satisfying. I did not salt the potato water or the dressing which made it kind of bland but we're used to the no-salt phenomenon. It would be a great dish for a family get-together.

LIGHTENED POTATO SALAD

2 lbs. small red potatoes

1 lb. asparagus, bottom ends trimmed

2 c. sugar snap peas or green beans (I used sugar snaps)

4 small radishes, thinly sliced

1/2 bunch green onions sliced thin

MUSTARD VINAIGRETTE

1/4 c. olive oil

2 tbsp. whole grain mustard

2 tsp. Dijon mustard

2 tbsp. white wine vinegar

salt and pepper to taste

Place cleaned potatoes in a medium saucepan with water reaching 1 inch above the potatoes. Boil and cook for about 15 minutes or until potatoes are easily pierced with a knife. Drain; run cold water over potatoes until cooled.

Fill a medium saucepan with water; salt and bring to a boil. Add asparagus. One minute later add peas or green beans. Cook 2 more minutes; blanch in an ice bath. Drain vegetables; spread on clean towels to dry.

Meanwhile, whisk all vinaigrette ingredients together until blended and smooth.

Cut cooled potatoes, asparagus, and peas or beans into 1/2 inch segments. Combine and add radishes and green onions. Toss with vinaigrette up to an hour before serving. Season with salt and pepper. Refrigerate any leftovers (it tastes even better the next day)

FRIDAY'S FAMILY FAVORITES

When I found today's recipe I really got excited.

 It is useful in so many ways:

• it can be frozen in individual portions
•  it provides a small serving of a dish that uses ground beef (we usually avoid it)
•  it's a perfect size serving for a child (kids would love helping put these together as well)
•  cooking time is reduced because it cooks in a muffin tin
• each serving (2 muffins) is only 276 calories

I made them for dinner this evening and they are delicious. I was able to use the food processor to finely chop the onion and carrots, which was a big help. After dinner the leftover "muffins" were wrapped and frozen for an easy meal on a busy day!

 DINER MEATLOAF "MUFFINS"

1 tsp. olive oil

1 c. finely chopped onion

1/2 c. finely chopped carrot

1 tsp. dried oregano

2 garlic cloves, minced

1 c. ketchup, divided

1 1/2 lb. ground beef, extra lean

1 c. finely crushed fat-free saltines (I used plain bread crumbs)

2 tbsp. prepared mustard (I used sweet hot mustard)

1 tsp. Worcestershire sauce

1/4 tsp. black pepper

2 large eggs

cooking spray

PREPARATION:

Preheat oven to 350.

Heat the olive oil in  large nonstick skillet over medium-high heat. Add onion, carrot, oregano, and garlic; saute 2 minutes. Cool.

Combine onion mixture, 1/2 c. ketchup, and the remaining ingredients except cooking spray in a large bowl.

Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 tsp. ketchup. Bake at 350 for 25 minutes or until a thermometer registers 160. Let stand for 5 minutes.

MEATLESS MONDAY

Macaroni and cheese has not been on the menu at our house lately. It doesn't really fit into our healthy diet. Imagine my surprise when I ran across this recipe on the WEIGHT WATCHERS website! It sounds delicious and I definitely plan to try it this week. I'll let you know if it satisfies the need for comfort food.

BAKED MACARONI AND CHEESE WITH BROCCOLI

2 sprays cooking spray

12 oz. uncooked pasta, gemelli or other twisted pasta(about 2 1/2 cups) I bought whole wheat pasta

1/8 tsp. salt, for pasta cooking water

10 oz. uncooked broccoli, small florets(about 2 1/2 cups)

1 tsp. salted butter

1/3 c. fresh bread crumbs

3 tbsp. grated Parmesan cheese, divided

2 1/2 c. fat-free skim milk

1/3 c. all-purpose flour

1/2 c.(chopped) uncooked onions, diced 

1 c. low-fat shredded cheddar cheese, sharp

1 tsp. Dijon mustard

1 1/2 tsp. salt (I omit)

1/2 tsp. black pepper

Preheat oven to 375. Coat a shallow 2 qt. baking dish with cooking spray. Cook pasta in a large pot of lightly salted boiling water according to package directions, adding broccoli to water 3 minutes before pasta will be done; drain pasta and return to pot.

Meanwhile in a large saucepan, melt butter over medium heat; add bread crumbs and cook, stirring often until light golden, about 2 minutes. Remove from heat and transfer crumbs to a samall bowl; stir in 1 tbsp. of Parmesan cheese and set aside.

In same saucepan(wipe clean if necessary), whisk together milk and flour until blended; add onion. Bring to a boil over medium-high heat, whisking frequently. Reduce heat to low and simmer until thickened, about 2 minutes.

Remove from heat and whisk in cheddar cheese, mustard, salt, pepper and remaining 2 tbsp. of Parmesan cheese. Pour over cooked, drained pasta and broccoli, toss to mix and coat.

Transfer to a baking dish and sprinkle top evenly with bread crumbs. Bake until bubbly at edges, about 20 to 25 minutes. Divide into 8 pieces and serve. Yield: 1 piece per serving.

SOUPER SATURDAY

Since soup is a cool weather food and Spring has now officially "sprung" I will change Saturday's posts to SALAD SATURDAYS the next time I post. I do love all kinds of soups but I just can't get in the mood for them when the weather is warmer than the soup! Today's recipe was in the newspaper a few weeks ago and I intend to try it this week. It's full of healthy veggies and only 143 calories per serving.

TERRIFIC TUSCAN SOUP

1(15.5 oz. can) cannellini beans or other small white bean preferably low sodium, drained and rinsed .

1 tbsp. olive oil

1/2 large onion, diced (about 1 cup)

1 medium carrot, diced (about 1 cup)

2 stalks celery, diced (about 1/2 cup)

1 small zucchini, diced (about 1 1/2 cup)

1 clove garlic, minced (about 1 tsp.)

1 tbsp. chopped fresh thyme or 1 tsp. dried

2 tsp. chopped fresh sage or 1/2 tsp. dried

1/2 tsp. salt (I omit)

1/4 tsp. freshly ground black pepper, plus more to taste

4 c. low sodium chicken or vegetable broth

One 14.5 oz. can no-salt added diced tomatoes, with their juices

2 oz. baby spinach leaves (2 cups lightly packed), chopped

1/3 c. freshly grated Parmesan cheese (optional)

In a small bowl, mash half of the beans with a masher or the back of a  spoon; set aside.

Heat the oil in a large soup pot over medium-high heat. Add the next 9 ingredients (through the pepper) and cook stirring occasionally, until the vegetables are tender, about 5 minutes.

Add the broth and tomatoes and bring to a boil. Add the mashed and whole beans and spinach leaves; cook until the spinach is wilted, about 3 minutes more.

Served topped with Parmesan, if desired.