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Monthly Archives: October 2014

Cottage Pie

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1 cup mashed potato flakes
3 cups cauliflower flowerets
1 1/2 teaspoons whipped butter
1/4 teaspoon salt and pepper
1/8 teaspoon nutmeg
1 pound lean ground beef
2 cups mushroom, chopped
1 cup onion, chopped
1/2 cup beef gravy
3/4 cup reduced fat cheddar cheese, shredded

1. Preheat oven to 375. Spray an 8-in. by 8-in. baking pan with nonstick spray.

2. In a large microwave-safe bowl, thoroughly mix mashed potato flakes with 1½ cups hot water. Add cauliflower and mix well. Cover and microwave for 5 minutes. Stir, re-cover, and microwave for 5 more minutes, or until potatoes have thickened and cauliflower is hot and soft. Add butter, ? tsp. salt, ? tsp. pepper and nutmeg. Thoroughly mash and mix.

3. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add beef, mushrooms, onion, and remaining ? tsp. each salt and pepper. Cook, stir, and crumble beef about 6 minutes, until the beef is cooked through and the veggies are softened. Add the gravy, and stir well.

4. Transfer mixture to the baking pan. Evenly top with potato mixture.

5. Bake until topping has lightly browned, 30 – 35 minutes.

6. Sprinkle with cheese, and bake until melted, about 2 minutes.

Serves 5.

Per Serving (excluding unknown items): 356 Calories; 22g Fat (54.6% calories from fat); 24g Protein; 16g Carbohydrate; 3g Dietary Fiber; 74mg Cholesterol; 406mg Sodium.

Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat.

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Easy Red Beans & Rice

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1 cup long-grain brown rice
2 cups dried red beans
1 medium red onion, chopped
1 medium green pepper, chopped
2 stalks celery, chopped
6 cloves garlic, minced
1 1/2 tablespoons Cajun seasoning
1 tablespoon paprika
1 teaspoon salt
4 cups boiling water

1. Add everything to the crockpot and stir together.

2. Cook on low for around 6-8 hours. Cooking times may vary slightly depending on your crockpot.

Serves 6

Per Serving (excluding unknown items): 350 Calories; 2g Fat (4.5% calories from fat); 18g Protein; 68g Carbohydrate; 18g Dietary Fiber; 0mg Cholesterol; 552mg Sodium.

Exchanges: 4 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.

Slow Cooker Apple Cobbler

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Apple season! Yum!!!!

6 ounces dark brown sugar
3 1/2 ounces rolled oats
4 ounces all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon kosher salt
1/4 cup unsalted butter
4 medium apples, sliced

1. Combine the sugar, oats, flour, baking powder, allspice, nutmeg and kosher salt in a large bowl. Add the butter and work into the dry ingredients until a crumbly texture is formed. Fold in the apple slices.

2. Butter the bottom and sides of a 3-quart cooker. Add the mixture to the slow cooker and cook on low for 3 to 3 1/2 hours. Serve immediately.

Serves 8.

Per Serving (excluding unknown items): 272 Calories; 7g Fat (22.4% calories from fat); 4g Protein; 51g Carbohydrate; 4g Dietary Fiber; 16mg Cholesterol; 99mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 1/2 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates.

Eating Seasonally

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Eating healthy and on a budget is sometimes difficult. It’s best to try to eat seasonally whenever possible. Don’t know what is available when? There’s a chart for everything!

Crock Pot White Bean Soup

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As it gets cooler, I start thinking soup! This sounds delicious and filling. I found this at Budget Bytes and all credit is due to them. I put the recipe through MasterCook to check the calorie count and it is a great number.

2 tablespoons olive oil
4 cloves garlic, minced
1 medium yellow onion, chopped
1/2 pound carrots, sliced
4 stalks celery, sliced
1 pound white beans, dry
1 each bay leaf
1 teaspoon rosemary
1/2 teaspoon thyme
1/2 teaspoon paprika
1 1/2 teaspoons salt
pepper, to taste
6 cups water

1. Add the olive oil, garlic, onion, celery, and carrots to a large (5qt or larger) slow cooker.

2. Sort through the beans and remove any debris or stones. Give them a quick rinse and then add them to the slow cooker, along with the bay leaf, rosemary, thyme, paprika, and some freshly cracked pepper.

3. Add SIX CUPS of water to the slow cooker and stir to combine the ingredients. Place the lid on the slow cooker and cook on low for 8 hours.

4. After 8 hours, stir the soup and mash the beans slightly. Starting with just a ½ tsp, add salt to your liking.

Serves 6.

Per Serving (excluding unknown items): 322 Calories; 5g Fat (14.4% calories from fat); 19g Protein; 53g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 588mg Sodium.

Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.

Balsamic Brown Sugar Pork Tenderloin

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Everyone seemed to love the other Crock Pot Pork Tenderloin so I found another from Slender Kitchen (all credit to them!) that looks DIVINE!

Balsamic Brown Sugar Pork Tenderloin
Servings: 6
Serving Size: about 6 oz.
Nutritional Info: 243 calories, 5.5g of fat, 5.2g carbohydrates, 0g dietary fiber, 40.1g of protein, 4.6g of sugar
Weight Watchers® PointsPlus®: 5 *

Ingredients

  • 2 lbs. lean pork tenderloin
  • 1/4 cup balsamic vinegar
  • 1/2 cup chicken broth
  • 2 tbsp. soy sauce
  • 3 tbsp. brown sugar (or honey/maple syrup or Stevia for low carb)
  • 1/2 tsp. cumin
  • 1/2 tsp. garlic powder
  • Optional: Up to 1 tsp.chile powder
  • Salt and pepper

Instructions

  1. Combine the vinegar, chicken broth, and soy sauce.
  2. Combine the sugar, cumin, garlic powder, chile powder if using, salt, and pepper. Be careful with the salt since the soy sauce is salty. You can always add more after cooking.
  3. Rub the pork with the brown sugar mixture and place in the slow cooker. Pour vinegar mixture over top.
  4. Cook on low for 6-8 hours until very tender.
  5. If desired top with balsamic glaze or reduce the cooking liquid to create your own glaze.
  6. For a crisp exterior, place under a hot broiler for 4-5 minutes.

Sweet Potato Biscuits

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Being Southern I love biscuits and sweet potatoes. These are wonderful and remind me of my Daddy.

3 cups self-rising flour, White Lily
3/4 cup buttermilk
3/4 cup sweet potato, baked
1/4 cup vegetable shortening
2 tablespoons butter
2 tablespoons sugar
2 teaspoons cinnamon

1. Mix flour, sugar and cinnamon together.

2. Add in buttermilk, sweet potato and shortening.

3. Mix well until dough is no longer sticky but is holding together well. You may have to add a little more flour to the bowl for this but do it in pinches so as not to make it too dry.

4. Lay down a sheet of wax paper and dust with flour. Place dough on wax paper and pat out dough to 1/2 inch thickness. Cut biscuits out with a cookie cutter or a cup or whatever.

5. Put uncooked biscuits on sprayed sheet pan.

6. Bake at 450 for about 5 minutes. Pull from oven and rub tops with butter. Place back in oven and allow to finish cooking until golden brown. (Should take about 5 more mins or so. Keep a careful eye on them!)4

Serves 12.

Per Serving (excluding unknown items): 190 Calories; 7g Fat (31.8% calories from fat); 4g Protein; 28g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 434mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.