1 1/3 (4 med.) potatoes, cut into 1 1/2 chunks
1 lb. lg. shrimp, peeled
1 red bell pepper, cut into 1” squares
1 green bell pepper, cut into 1” squares
4 green onions, cut into 1 1/2” pieces
MARINADE:
2/3 c. rice vinegar
1/2 c. reduced-sodium soy sauce
1/4 c. minced ginger
1/4 c. chopped cilantro
4 cloves garlic, minced
2 T. sugar
2 tsp. sesame oil
1 tsp. red pepper
Place potatoes in a shallow 1 1/2 to 2-quart microwave-safe dish. Cover with plastic wrap, venting 1 corner. Microwave on HIGH 8 to 10 minutes, until just tender. Meanwhile, heat broiler. On 8 (12-inch) metal or bamboo skewers, alternately thread potatoes, shrimp, bell peppers and onions. Place on rimmed baking sheet. In bowl, whisk together marinade ingredients; pour marinade over skewers. Let stand 10 minutes. Broil 4- to 5-inches from heat source about 8 minutes, turning once and basting occasionally with marinade, until vegetables are tender and shrimp are opaque throughout. Makes 4 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Sautéed Snow Peas, Sesame Seed Rolls, Mandarin Orange Wedges and Fortune Cookies.
Nutritional Information Per Serving: 250 calories, 2 gm fat, 175 mg cholesterol, 770 mg sodium, 35 gm carbohydrate, 4 gm fiber, 25 gm protein.
4 (8 oz. ea.) potatoes
1/2 c. light mayonnaise
1/4 c. sliced green onions
1/4 c. sliced celery
1/4 c. pickle relish
2 tsp. prepared yellow mustard
1/4 tsp. pepper
Salt, to taste
4 thin slices cooked ham
Pierce potatoes with tines of fork; microwave on HIGH 18 to 20 minutes, until potatoes are forktender; cool 10 minutes. Halve potatoes and carefully scoop pulp into bowl, leaving 1/4-inch-thick shells; reserve shells. Mash potato pulp; mix in remaining ingredients, except potato shells and ham. Fill shells with potato mixture. Sandwich 2 halves together with 1 folded ham slice in middle. Wrap each “sandwich” in a paper napkin to eat out-of-hand. Makes 4 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Fresh Fruit Salad, Pudding Cups.
Nutritional Information Per Serving: 280 calories, 9 gm fat, 15 mg cholesterol, 390 mg sodium, 46 gm carbohydrates, 4 gm fiber, 7 gm protein.
1 1/3 (4 med.) potatoes, cut into 1/4” slices
1 lb. boned & skinned chicken breasts, cut into 1/2” slices
2 T. vegetable oil
1/4 c. prepared honey Dijon barbeque sauce
1 tsp. dried tarragon
Place potatoes in shallow 1 1/2 to 2-quart microwave-safe dish. Cover with plastic wrap, venting 1 corner. Microwave on HIGH 8 to 10 minutes, until just tender. While potatoes cook, in large non-stick skillet over high heat, toss and brown chicken in oil 5 minutes. Add potatoes; toss until potatoes are lightly browned. Add barbeque sauce and tarragon; toss until heated through. Makes 4 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Tomato and Red Onion Salad, Cheesecake.
Nutritional Information Per Serving: 270 calories, 9 gm fat, 45 mg cholesterol, 180 mg sodium, 27 gm carbohydrate, 3 gm fiber, 20 gm protein.
1 1/3 (4 med.) potatoes, cut into 1/4″ slices
1 (10 oz.) pkg. refrigerated, prepared pizza dough
1 lb. lean ground beef
1 c. prepared barbeque sauce, divided
1 sm. green bell pepper, cut into 1/4″strips
1 c. shredded Cheddar cheese
Heat oven to 425°. Place potatoes in shallow 1 1/2 to 2-quart microwave-safe dish. Cover with plastic wrap, venting 1 corner. Microwave on HIGH 8 to 10 minutes, until just tender; set aside. Coat 12-inch round pizza pan with vegetable cooking spray; press dough evenly into pan; prick all over with fork. Bake 10 minutes; set aside. Meanwhile, in large nonstick skillet over medium heat, sauté beef until browned; drain fat. Mix in 3/4 cup barbeque sauce. To assemble pizza, spread beef mixture over crust; top evenly with potatoes and bell pepper. Drizzle with remaining 1/4 cup barbeque sauce. Sprinklewith cheese. Bake 10 to 15 minutes, until hot throughout and cheese is melted. Cut into 8 wedges. Makes 4 servings.
Note: Microwave cooking times are based on a 700- watt microwave. Adjust cooking times to your own oven.
Menu: Tossed Green Salad, Strawberries.
Nutritional Information Per Serving: 650 calories, 23 gm fat, 85 mg cholesterol, 1100 mg sodium, 60 gm carbohydrate, 4 gm fiber, 38 gm protein.
GARLIC MASHED POTATOES:
1 1/3 lb. (4 med.) potatoes
1 c. low-fat milk
2 T. butter or margarine
3 cloves garlic, minced
Salt & pepper, to taste
ROAST BEEF AND GRAVY:
1 (10 1/4 oz.) can beef gravy
1 tsp. dried thyme
1/8 tsp. pepper
12 oz. sliced, deli roast beef
Pierce potatoes with tines of fork; microwave on HIGH 13 minutes, until potatoes are fork-tender. Halve lengthwise; scoop pulp into medium microwave-safe bowl. Mash potatoes with potato masher or beat with electric hand mixer; reserve. Place milk, butter and garlic in small microwave-safe bowl. Microwave on HIGH 2 minutes; thoroughly mix into potato pulp. Mix in additional milk. If necessary, to reach desired consistency. Season with salt and pepper. Microwave on HIGH 1 to 2 minutes, until hot. Meanwhile, in 2-quart saucepan combine gravy, thyme and pepper; bring to simmer over medium heat. Add beef slices; heat through. Serve beef and gravy with mashed potatoes. Makes 4 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Peas, Romaine Lettuce and Tomato Salad, Peach Cobbler.
Nutritional Information Per Serving: 420 calories, 17 gm fat, 105 mg cholesterol, 550 mg sodium, 32 gm carbohydrate, 3 gm fiber, 35 gm protein.
1 c. prepared Italian dressing
2 T. soy sauce
1 1/2 lb. flank steak
1 1/3 lb. (4 med.) potatoes, cut into 2” chunks
1 1/2 T. butter or margarine, cut into small pieces
1 1/2 T. fresh lemon juice
1 tsp. minced garlic
1 T. chopped parsley
1 1/2 tsp. grated lemon peel
1/4 to 1/2 tsp. black pepper
Salt, to taste
In shallow dish or pan, mix together dressing and soy sauce. Add steak, turning to coat; cover and refrigerate at least 20 minutes. Meanwhile, place potatoes, butter, lemon juice and garlic in shallow 1 1/2 to 2-quart microwave-safe dish; toss. Cover with plastic wrap, venting 1 corner. Microwave on HIGH 12 to 16 minutes, until just tender. Meanwhile, heat broiler 10 minutes. Remove steak from marinade. Broil 4- 5-inches from heat source, 5 to 10 minutes on each side, to desired doneness. While steak cooks, mix parsley, lemon peel and pepper into cooked potatoes. Season with salt and microwave on HIGH about 1 minute, until hot. Slice meat diagonally across the grain into thin slices. Serve with potatoes. Makes 4 servings.
Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Caesar Salad, Raspberry Frozen Yogurt.
Nutritional Information Per Serving: 580 calories, 33 gm fat, 140 mg cholesterol, 850 mg sodium, 28 gm carbohydrate, 3 gm fiber, 44 gm protein.
3 1/2 T. prepared teriyaki sauce, divided
1 tsp. ground ginger
1 lb. lean ground beef
1 lb. (about 4 c.) frozen potato nuggets
3/4 c. ketchup
1/4 tsp. red pepper flakes
4 hamburger buns
4 slices canned pineapple
4 slices red onion
4 lettuce leaves
Heat oven to 450°. In large bowl, mix 2 tablespoons of the teriyaki sauce and the ginger to blend thoroughly; add beef and mix to blend thoroughly. Form into 4 patties, 1/2-inch-thick. Cook potato nuggets as package directs, baking for 15 to 17 minutes, until crisp. Meanwhile, in small bowl mix the remaining 1 1/2 tablespoons teriyaki sauce, ketchup and pepper flakes to make sauce for burgers and potatoes; set aside. In nonstick skillet over medium-high heat, pan-fry burgers to desired doneness, turning once. On bottom of buns, layer burgers, pineapple and onion slices and lettuce. Cover with bun tops. Serve sauce with potato nuggets and burgers. Makes 4 servings.
Menu: Coleslaw, Frozen Yogurt
Nutritional Information Per Serving: 810 calories, 39 gm fat, 70 mg cholesterol, 199 mg sodium, 86 gm carbohydrate, 5 gm fiber, 30 gm protein.
1 (32 oz.) pkg. hash browns, thawed
1/2 c. margarine, melted
1 tsp. salt
2 cans cream of chicken soup
1 (8 oz.) ctn. sour cream
1 c. Cheddar cheese, grated
1/8 tsp. pepper
1 can French-fried onions
Mix the first 7 ingredients together. Place in a 9×13-inch pan. Bake at 350° for 1 hour. Sprinkle French-fried onions on top and bake an additional 5 minutes.
Deb Solem
6 or 7 diced, raw potatoes
1 lb. hamburger, browned
1 can Cheddar cheese soup
1 c. milk
Pepperoni slices
Mozzarella cheese
Parmesan cheese
Place potatoes in greased 9×13-inch pan. Cover with browned hamburger. Heat soup and milk and pour over hamburger. Sprinkle with salt and a dab of butter.
Mix these 4 ingredients and pour over the layer in the pan:
1 can tomato soup
1/2 tsp. oregano
1 tsp. sugar
1/2 c. diced onion
Lay pepperoni slices over the tomato mixture. Cover, and bake 15 minutes at 400°. Bake 1 hour at 350°. Cover with 1/2 to 1 cup of Mozzarella cheese and sprinkle with Parmesan cheese, return to oven until it melts.
Deb Solem
Potatoes
Hamburger & onion, drained
2 can cream of chicken soup
2 c. vegetables, fresh or frozen
Milk
Put potatoes, hamburger and onion in bottom of cake pan. Heat remaining ingredients in microwave and pour over first layer. Put in oven at 350° for 30 minutes.
Deb Solem