2/3 lb. (2 med.) potatoes, cut into 1/4” slices
1 (8 3/4 oz.) can whole kernel corn, drained
1 (4 oz.) can diced mild green chilies
1 (2 1/4 oz.) can sliced ripe olives, drained
1 (2 oz.) jar sliced pimentos, drained
3 green onions, sliced
2 T. chopped cilantro or parsley
8 eggs or 2 c. egg substitute
2 T. water
Pepper, to taste
1/3 c. grated Parmesan cheese
Heat broiler. Place potatoes in shallow 1 1/2 to 2-quart microwave-safe dish. Cover with plastic wrap, venting 1 corner. Microwave on HIGH 5 minutes. Coat 10-inch nonstick skillet with vegetable cooking spray; add potatoes and cook over medium heat, turning occasionally, until golden, about 5 minutes. Meanwhile, in medium bowl mix remaining ingredients, except pepper and cheese; season with pepper. Pour mixture over potatoes. Cover; cook over medium heat until eggs are almost set, about 10 minutes. Remove cover. Sprinkle with cheese. Wrap skillet handle in double thickness of aluminum foil. Place skillet 4 to 5-inches from heat source. Watching closely, broil 1 to 3 minutes to finish cooking eggs and melt cheese. Cut into wedges to serve. Makes 4 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Orange and Onion Salad, Warm Corn Tortillas, Strawberries.
Nutritional Information Per Serving: 310 calories, 17 gm fat, 435 mg cholesterol, 850 mg sodium, 24 gm carbohydrate, 3 gm fiber, 20 gm protein.
1 potato (about 10 oz.)
1/4 c. low-fat cottage cheese
2 to 3 T. low-fat milk
2 T. toasted sunflower nuts
2 T. chopped green bell pepper
2 T. chopped carrot
2 T. sliced green onions
1/4 c. shredded Cheddar cheese
1/8 tsp. pepper
Salt, to taste
3 cherry tomatoes, halved
Pierce potato with tines of fork; microwave on HIGH about 8 minutes, until potato is fork-tender. Halve and scoop out potato, leaving 1/4-inch shells. In bowl, mash potato pulp. Mix in cottage cheese and enough milk for a moist, but firm consistency. Mix in sunflower nuts, green pepper, carrot, onions, 1/2 the Cheddar cheese and the pepper to blend thoroughly. Season with salt. Mound into potato shells, dividing equally. Sprinkle with remaining Cheddar cheese. Microwave on HIGH about 2 minutes, until cheese is melted and potatoes are heated through. Garnish with tomatoes. Makes 2 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Red lettuce leaf salad with nonfat dressing, strawberries or blueberries with yogurt and honey.
Nutritional Information Per Serving: 250 calories, 8 gm fat, 10 mg cholesterol, 290 mg sodium, 32 gm carbohydrate, 4 gm fiber, 13 gm protein.
1 1/3 lb. (4 med.) potatoes, cut into 1/8” slices
2 tsp. vegetable oil
1 lb. mushrooms, cut into 1/4” slices
1 T. flour
1/4 tsp. salt
1/4 tsp. pepper
1/2 c. grated Parmesan cheese
3 T. butter or margarine
3/4 c. low-fat milk
1 T. chopped parsley
Heat oven to 400°. In 2-quart saucepan over medium heat, cook potatoes, covered, in 2-inches of boiling water until almost tender, 6 to 8 minutes; drain. In large nonstick over medium heat, heat oil. Add mushrooms; sauté over high heat until tender and liquid has evaporated; set aside. In small bowl, combine flour, salt and pepper. Coat shallow 1 1/2-quart baking dish with vegetable cooking spray and cover bottom with a layer of potatoes; sprinkle with a little of the flour mixture. Add a layer of mushrooms. Sprinkle with some of the cheese; dot with butter. Repeat layers until all ingredients are used, ending with butter; pour milk over. Bake 30 minutes, until potatoes are tender and top is browned. Sprinkle with parsley. Makes 4 servings.
Menu: Sautéed Green Beans, Baked Apples.
Nutritional Information Per Serving: 320 calories, 16 gm fat, 40 mg cholesterol, 490 mg sodium, 35 gm carbohydrate, 4 gm fiber, 13 gm protein.
1 lb. (about 5 c.) frozen French-fried shoestring potatoes
1 c. prepared pizza sauce or spaghetti sauce
1 tsp. dried oregano leaves, crumbled
1/2 green bell pepper, cut into 1/4” strips
2 T. sliced green onions
2 c. shredded Mozzarella cheese
1/4 c. grated Parmesan cheese
Heat oven to 450°. Coat 12-inch round pizza pan with vegetable cooking spray. Arrange frozen potatoes evenly in 1 layer in pan. Bake 10 minutes. Remove pan from oven and cover potatoes with sauce. Sprinkle with oregano. Arrange pepper strips on sauce; sprinkle with onions and top with cheeses. Bake about 15 minutes, until top is lightly browned. Makes 1 (12-inch) pizza.
Menu: Iceberg Lettuce Wedges with Nonfat Italian Dressing, Gelatin Cups.
Nutritional Information Per Serving: 400 calories, 19 gm fat, 25 mg cholesterol, 750 mg sodium, 38 gm carbohydrate, 6 gm fiber, 23 gm protein.
1 1/3 lb. (4 med.) potatoes, cut into 3/4” cubes
1 1/2 c. coarsely-chopped peeled apples
1/4 c. chopped onion
1 c. shredded sharp Cheddar cheese
1 egg, beaten
1 tsp. salt
1/4 tsp. pepper
1/2 c. unseasoned dry bread crumbs or cornmeal
1 1/2 T. butter or margarine
1 1/2 T. vegetable oil
In 2-quart saucepan over medium heat, cook potatoes, covered, in 2-inches boiling water until tender, about 15 minutes; drain and mash. In large bowl, combine potatoes, apples, onion, cheese, egg, salt and pepper. Mix to blend thoroughly. Form into 8 patties about 3/4-inch thick. Coat with bread crumbs. In large nonstick skillet over medium heat, bring the butter and oil to sizzling. Fry patties until browned, about 5 minutes on each side. Makes 4 servings.
Menu: Red Cabbage and Celery Slaw, Oatmeal Cookies and Canned Apricots.
Nutritional Information Per Serving: 400 calories, 17 gm fat, 80 mg cholesterol, 880 mg sodium, 40 gm carbohydrates, 4 gm fiber, 14 gm protein.
6 c. seasoned-slightly dry mashed potatoes
1/4 c. sliced green onions with tops
2 c. finely-cut, cooked beef or 1 lb. ground beef, cooked & drained
1 egg, slightly beaten
1/2 tsp. garlic salt
1/8 tsp. pepper
2 to 3 T. flour
2 to 3 T. margarine
Mix first 6 ingredients together. Shape into patties. Coat with flour. Heat butter in 10-inch skillet. Cook patties until heated and brown, 4 to 5 minutes each side. Yield: about 4 servings.
Delores Estad
10 oz. (about 4 c.) country-style frozen hash brown potatoes
3 T. vegetable oil
Salt, to taste
8 oz. bulk light sausage
4 eggs, beaten, or 1 c. egg substitute
4 (7” to 8”) flour tortillas, warmed
1/2 c. prepared tomato salsa
In large nonstick skillet, cook hash browns in oil as package directs. Season with salt. In medium skillet over medium heat, break up and cook sausage until thoroughly cooked, 5 to 7 minutes; drain fat. Add eggs to skillet; cook and stir until eggs are set. To serve, spoon hash browns and sausage mixture down center of each tortilla, dividing equally. Fold sides over and secure with picks. Serve with salsa. Makes 4 servings.
Menu: Bell Pepper and Carrot Sticks, Broiled Grapefruit Halves Drizzled with Maple Syrup.
Nutritional Information Per Serving: 740 calories, 47 gm fat, 255 mg cholesterol, 840 mg sodium, 63 gm carbohydrate, 3 gm fiber, 24 gm protein.
2 T. butter or margarine
1 1/3 lb. (4 med.) potatoes, cut into 1/8” slices
4 (2 oz. ea.) hot dogs, cut into 1/2” slices
1 T. flour
Salt & pepper, to taste
1 c. low-fat milk
Spread 1/2 the butter on bottom of 12-inch non-stick skillet. Layer 1/2 the potato slices, then 1/2 the hot dog slices, in skillet. Sprinkle with 1/2 the flour. Dot with 1/2 the remaining butter. Season with salt and pepper. Repeat layers, ending with salt and pepper. Pour milk over. Bring to simmer over high heat. Reduce heat to medium-low, cover and cook until potato slices are tender, about 20 minutes. Uncover skillet and simmer until sauce thickens, about 7 minutes. Makes 4 servings.
Menu: Crusty Rolls, Spinach and Apple Salad, Frozen Fruit Bars.
Nutritional Information Per Serving: 400 calories, 24 gm fat, 50 mg cholesterol, 730 mg sodium, 36 gm carbohydrate, 3 gm fiber, 12 gm protein.
1 1/3 lb. (4 med.) potatoes, cut into 1” chunks
1 T. olive oil
1 lg. clove garlic, pressed
4 pork chops (3/4” thick)
Salt & pepper, to taste
1 1/2 T. butter or margarine
1/2 c. low-fat milk
1 tsp. dried sage
In 2-quart saucepan over medium heat, cook potatoes, covered, in 2-inches boiling water until tender, about 20 minutes. While potatoes cook, mix olive oil with garlic and rub on both sides of pork chops. Coat large non-stick skillet with vegetable cooking spray. Add chops and over medium heat, pan-fry until chops are lightly browned and meat is no longer pink, about 10 minutes on each side. Season with salt and pepper. Drain potatoes; shake in pan over low heat 1 minute. Remove from heat and “smash” potatoes with fork, leavings them lumpy. Mix in butter, then milk and sage. Mix over low heat 2 minutes. Season with salt and pepper. Serve chops with potatoes. Makes 4 servings.
Menu: Sautéed Apple Wedges, Angel Food Cake.
Nutritional Information Per Serving: 390 calories, 20 gm fat, 90 mg cholesterol, 130 mg sodium, 27 gm carbohydrate, 2 gm fiber, 26 gm protein.
6 oz. thinly-sliced, lean, cooked ham
2/3 lb. (2 med.) potatoes, cut into 1/8” slices
1 sm. crookneck squash, cut into 1/4″ slices
1 sm. zucchini, cut into 1/4” slices
1 small red bell pepper, cut into 1” squares
2 T. lemon juice
1 tsp. dried basil
1/4 tsp. red pepper flakes
Salt & pepper, to taste
Cut two 15-inch squares of kitchen parchment. For each packet: Place 1/2 the ham on the center of parchment square. Top ham with 1/2 the potato slices, overlapping, then top with 1/2 the remaining vegetables. Sprinkle with 1/2 the remaining ingredients. Fold 2 sides of the parchment over the ham and vegetables in letter-fashion. Grasp the two shorter open ends and pull up to meet. Fold down the open ends twice, to seal. Repeat for second packet. Place in single layer in shallow microwave-safe dish. Microwave on HIGH 7 minutes. Rotate packets 1/2 turn; microwave on HIGH 7 more minutes. Let stand 3 minutes; open 1 packet and check to be sure potatoes are tender. If potatoes are not cooked through, rewrap and microwave on HIGH a little longer. Makes 2 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Tomato Soup, French Bread, Toasted Pound Cake with Fresh Seasonal Fruit.
Nutritional Information Per Serving: 250 calories, 4 gm fat, 25 mg cholesterol, 980 mg sodium, 3 gm carbohydrate, 4 gm fiber, 23 gm protein.