Corn Bread

By: Cooking Light

2 tblsp Canola Oil

2 C. Yellow Cornmeal

1 tsp salt

1/2 tsp baking powder

1/2 tsp baking soda

1 3/4 C. fat-free buttermilk

1/8 tsp black pepper

1 large egg lightly beaten

Preheat oven at 450 degrees

Pour oil into a 9 inch cast-iron skillet. Place skillet in oven for 10 minutes.

Combine the cornmeal, salt, baking powder, and baking soda in a large bowl.  Combine buttermilk, pepper and egg, stirring just until moist.  Remove pan from oven.  Tip pan to coat bottom and sides with oil; carefully pour excess oil into batter, stirring to combine.  Pour the batter into pan, spreading evenly.  Bake at 450 degrees for 15 minutes or until a wooden pick inserted into center comes out clean. let stand 5 minutes before serving.

Mini Fritatas with Ham and Cheese

By: My Recipes

Cooking Spray

1/2 C finely chopped onion

2/3 C. chopped reduced-fat ham (about 2 ounces)

1/3 C. shredded reduced-fat extra sharp cheddar cheese

2 tblsp chopped fresh chives

1/8 dried thyme

1/8 tsp black pepper

4 large egg whites

1 large egg

Preheat oven to 350 degrees F.

Heat a large nonstick skillet coated with cooking spray over medium-high heat.  Add onion, saute 2 minutes or until crisp and tender.  Add ham; saute 3 minutes.  remove from heat ; cool 5 minutes.  Combine remaining ingredients in a large bowl; stir with a whisk.  Add ham mixture, stirring with a whisk. spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350 for 20 minutes or until set. 

   

Calories: 39; Cals from Fat: 30%; Fat: 1.3g; Sat Fat: .5g; Monosatfat: .2g; Poly: .1g; Protein: 4.4g; Carbs: 2.3g; Fiber: .4g; Cholesterol: 32mg; Iron: .2mg; Sodium: 121mg; Calcium: 80mg.

French Market Soup (aka The Mean Bean Soup)

By: Barb Ely 

2 cups French Market Soup Mix (13 Bean Mix)

2 quarts water

1 ham hock

1 ¼ tsp salt

¼ tsp pepper

1 (16 oz.) can whole tomatoes, undrained and coarsely chopped

1 large onion, chopped

1 clove garlic, minced

1 chili pepper, coarsely chopped ( I’ve never used this)

¼ C lemon juice

Sort and wash 2 C bean mix; place in a Dutch oven. Cover with water 2 inches above beans, and soak overnight. Drain beans; add 2 quarts water and next 3 ingredients. Cover and bring to a boil; reduce heat, and simmer 1 ½ hours or until beans are tender. Add remaining ingredients; simmer 30 minutes, stirring occasionally. Remove ham hock from soup. Remove meat from bone, chop meat, and return to soup. Yield: 2 ½ quarts. 

Chicken Enchiladas

 By: Cooking Light

2 tblsp olive oil, divided

4 (8 oz) chicken breasts-tenders

1/4 C. 1/3 less-fat- cream cheese softened

2 tblsp chopped cilantro

1/4 tsp salt

1/4 tsp black pepper

2 C. chopped onion

3 garlic cloves, minced

1 teasp chili powder

1/2 tsp ground red pepper

1/4 tsp ground cumin

1 C. fat-free less-sodium chicken broth

3/4 C. water

1 can diced tomatoes

9 corn tortillas, divided

Cooking Spray

1/4 C cheddar Cheese

2 green onions

Preheat oven 375 degrees.  Heat 1 tblsp oil in a large ovenproof skillet over medium-high heat.  Add chicken to pan; saute 6 minutes on each side.  Place skillet in oven; bake at 375 degrees for 10 minutes or until well done.  Remove chicken from pan ;let stand 15 minutes.  Remove meat from bones; shred.  discard bones.  Place chicken in a medium bowl; stir in cream cheese, 2 tblsp cilantro, 1/4 tsp salt and 1/4 tsp black pepper. 

Heat a medium saucepan over medium-high heat.  Add remaining 1 tblsp oil to pan, and swirl to coat.  Add onion, and saute for 5 minutes or until tender, stirring occasionally. Add garlic saute for 30 seconds, stirring constantly.  remove 3 tblsp onion mixture; add to chicken.  Add chili powder, red pepper, and cumin to remaining onion mixture in pan; saute 30 seconds, stirring constantly. Stir in chicken broth, 3/4 C. water and tomatoes; bring to a boil.  Tear 1 tortilla into small pieces; add to tomato mixture.  Reduce heat to medium, and simmer 30 minutes, stirring occasionally.  Remove from heat; let stand 10 minutes.  Carefully pour tomato mixture into blender, and process until smooth.  

Spread 1/2 C. tomato mixture in the bottom of an 11 x 7 in ch glass or ceramic baking dish lightly coated with cooking spray.  Warm remaining 8 tortillas according to package directions.  Spoon about 1/4 C chicken mixture down center or each tortilla; roll up.  Pour remaining tomato mixture over filled tortillas.  Sprinkle filled tortillas with cheddar cheese.  

Bake at 375 degrees for 25 minutes or until bubbly and lightly browned.  Sprinkle with green onion.  

Yield: 4 servings (serving size 2 enchiladas) 

Calories: 496; Fat 23.4g; Protein: 30.9; Carbs 42g; Fiber: 6.4g; Chol: 99mg; Iron: 2.8;  Sodium: 711mg;  Calc: 221mg. 

Roman Patty Melts

By: Sutter Home Insert

2 cloves of garlic, minced
2 tblsp, chopped fresh oregano
1 tblsp. ground fennel seed
1 tblsp. sweet paprika
2 tsp salt.
3/4 tsp freshly ground black pepper
2 oz. Pecorino Romano cheese grated (I used parmesan cheese)
1/4 C. Sutter Home Zinfandel
1 tsp. Tabasco Pepper Sauce
2 lb. ground beef chuck

Make the patties, combine the garlic, oregano, fennel (omitted), paprika, salt, pepper, and cheese in a large bowl.  Add the wine, pepper, sauce and beef  Handling the eat as little as possible to avoid compacting it, mix well.  Form the mixture into 6 equal oval patties to fit the brea slices, cover, and refrigerate until ready to grill.  

Kate Major’s Banana Bread

By: Kate Major (found in Triathlete Mag)

1/2 C. Chocolate Chips

2 C Whole Wheat Flour

1 tsp Baking Power

1 tsp Baking Soda

3 very ripe Bananas

1/2 C sugar

2 large eggs

Preheat oven to 400 degrees F.  Mix all ingredients together well.  Pour into a greased loaf pan.  Bake for 30-45 minutes.  Let it cool before serving. 

Spicy Southwestern Tabbouleh

By:  Cooking Light

3/4 C uncooked bulgur

1 1/4 C. Boiling Water

1 1/2 teasp extra-virgin olive oil

1 C. chopped fresh cilantro

1 C. vertically sliced red ionion

3/4 C. diced seeded tomato 

1/2 C sliced green onions

1/2 C. diced yellow bell pepper

1/2 C. chopped peeled avocado

1/4 C diced seeded peeled cucumber

1/4 C. extra virgin olive oil

2 tblsp fresh lemon juice

2 tblsp fresh lime juice

3/4 tsp dried oregano

1/2 tsp salt

1/4 tsp ground cumin

1/4 tsp ground red pepper

1/4 tsp paprika

1/4 tsp chili powder

1/4 tsp freshly ground black pepper

1/8 teasp ground allspice

1 garlic clove, minced

Dash of hot pepper sauce

Combine bulgur, 1 1/4 cups boiling water, and 1 1/2 tsp oil in a medium bowl; cover and let stand 20 minutes.  Drain bulgur through a fine sieve; place bulgur in a medium bowl.  Add cilantro and remaining ingredients; toss well.  Yeild 6 servings (serving size 3/4 cup).

Calories: 212; Fat: 13.7; Protein: 4.6g; Carb: 21.1g; Fiber: 5.4g; Chol:3mg; Iron: 1.1mg; Sodium: 224mg